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Conscious relaxation
Shavasana (Corpse Pose)
Practice:
Lie flat on the back with the arms about 15 cm away from the body, palms facing upward. A thin pillow or folded cloth may be placed behind the head to prevent discomfort. Let the fingers curl up slightly. Move the feet slightly apart to a comfortable position and close the eyes. The head and spine should be in a straight line. Make sure the head does not fall to one side or the other. Relax the whole body and stop all physical movement. Become aware of the natural breath and allow it to become rhythmic and relaxed. Meter some time, again become aware of the body and surroundings, and gently and smoothly release the posture.
Step-1:
• Observe your breath….
• Recognize the slowing down of your breath….
• The breathing is becoming normal, natural and spontaneous….
Step-2:
• Now become aware of your whole body from head to toe mentally….
• Just survey the whole body mentally from head to toe recognizing the relaxation of each
and every part of your body….
• If you find any stress, tension in any parts of your body, just let it go…., try to relax that part mentally….
• Any tightness, any rigidity in any parts of your body – just let it go…., try to relax that part mentally….
Step-3:
• Now once again bring your awareness to your breath….
• The breathing is now very normal, natural, spontaneous and also rhythmic ….
Step-4:
• Now bring your awareness at the top of your head….
• Become aware of the crown area….
• Mentally relax the crown muscles of your head….
• Then relax your forehead muscles…., eye muscles….right eye and left eye….
• Relax your nose….right nose….left nose….
• Relax your facial muscles….right face….left face….
• Now relax your ears….right ear….left ear…. and back the of your head….
• Now relax your jaw….upper jaw….lower jaw….upper teeth….lower teeth….and relax your
tongue
• Now bring your awareness at your throat…. relax your throat….the back of your neck and the sides of your neck….
Step-5:
• Now bring your awareness at your right shoulder….
• Mentally relax your right shoulder….right shoulder joint….right upper arm, right elbow joint….
• Relax your right forearm, right wrist joint, right palm, the back of your right palm….
• Relax your right thumb….second finger….third finger….fourth finger….fifth finger….all the
fingers of your right palm….
• Now bring your awareness at your left shoulder….
• Mentally relax your left shoulder….left shoulder joint….left upper arm, left elbow joint….
• Relax your left forearm, left wrist joint, left palm, the back of your left palm….
• Relax your left thumb….second finger….third finger….fourth finger….fifth finger….all the fingers of your left palm….
Step-6:
• Now bring awareness on your chest….
• Relax your right chest….left chest….center of your chest….the rib bones…and the entire rib
cage….
• Then relax your abdomen….the upper abdomen….lower abdomen….right abdomen….left abdomen….and the center of your abdomen….
• Now bring your awareness on your back….relax your upper back….middle back….and lower back….
• Now relax all the joints of your spine one by one from top to bottom….
• Bring your awareness at the top of your spine….and move your awareness slowly down to middle part of the spine feeling the relaxation of vertebral joints….
• From middle part of the spine move your awareness slowly down to the lower part of the spine feeling the relaxation of vertebral joints….and further down to the tail bone….feeling the relaxation….
• Now all the joints of your spine are beautifully relaxed from top to bottom….
• All the muscles, ligaments, tendons around your spine are also totally relaxed….
Step-7:
• Now bring your awareness at your right hip joint….
• Mentally relax your right hip joint….right thigh muscle….right knee joint….
• Relax your right calf muscle….right ankle joint….right heel….the soul of your right foot….the top of your right foot….
• Relax your right big toe….the second toe…. third toe….fourth toe…. fifth toe….and relax all the toes of your right foot….
• Now bring your awareness at your left hip joint….
• Mentally relax your left hip joint….left thigh muscle….left knee joint….
• Relax your left calf muscle….left ankle joint….left heel….the soul of your right foot….the top of your left foot….
• Relax your left big toe….the second toe…. third toe….fourth toe…. fifth toe….and relax all
the toes of your left foot….
Step-8:
• Now once again bring your awareness at the top of your head….
• Feel the relaxation of your crown muscles….the forehead muscles…. eye muscles….nose and facial muscles, the ears, the back of your head….
• Feel the relaxation of your neck muscles….
• The right arm…. starting from right shoulder, moving your awareness down to the right palm fingers feeling the relaxation….
• The left arm…. starting from left shoulder, moving your awareness down to the left palm fingers feeling the relaxation….
• Now feel the relaxation of your chest muscles….abdominal muscles….the back
muscles…

Asana

Yoga

Asana

Asana