Hatha Yoga: The Yoga of the Physical Body.
Shavasana: The Relaxation Posture.
Instructions.
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Lie flat on the back with the arms beside and in line with the body, palms facing upward.
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Move the feet slightly apart to a comfortable position and close the eyes.
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Relax the whole body.
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Do not move any part even if discomfort occurs.
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Let the breath become rhythmic and natural.
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Become aware of the inhalation and exhalation.
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Count the number of respirations: 1 in, 1 out. 2 in, 2 out, etc,.
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Continue to count for a few minutes.
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If the mind starts to wander bring it back to the counting.
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If you can keep the mind on the breath for a few minutes, the mind and body will relax.
Duration.
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The longer the better in general.
- During asana practice, a minute or two is sufficient.
Concentration.
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On the breath and counting.
Benefits.
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Relaxes the whole psychophysiological system.
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Ideally practised before sleep, before or during asana practice, and particularly after dynamic exercise such as surya namaskara.
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