Savasana, or corpse pose is the bridge between the external practice to the internal practice (bahiranga to antaranga). It is the linking pose between Asana and Pranayama (breath/vital energy control). It is one of the few asanas where one can attain Pratyahara (detachment from the senses). In short, it is arguably one of the most valuable postures in Yoga. But because of its absence of physical challenge, it becomes very difficult for the aspirant to stop the mind chatter (citta vritti) which is one of the major aims of true Yoga practice. Because of this, BKS Iyengar often referred to Savasana as “the most difficult pose to master.” Here is a brief tutorial:
Props needed are a sticky mat, a strap, and a blanket
Lay the sticky mat flat
And use the strap as an intersecting line. This will be a guide for the spine.
Sit on the sticky mat with knees bent and both feet on the strap.
Symmetrically roll the spine down the strap measuring vertabrae by vertebrae.
When the head touches the ground see that the chin does not project back like seen in the photo. If your neck does this you need a folded blanket…
You can now see the neck is soft here.
Using a chopstick, the measurement should be that the forehead should be well above the chin so the crease in the neck deepens.
Now grasp the sides of the sticky mat and push the hands towards the feet. This lifts the chest.
Keeping the feet along the midline…
Slide one foot out at a time
And let both feet fall to the side.
Now release the arms
And take them to a 60 degree angle away from the torso
From the base of the arms, roll them externally pressing the index finger knuckle to the floor to spread the sternal area
Then gradually let go of all effort, closing the eyes
To create softness in the face, and block out light, you can gently lay the strap over the eyes.
To come out bend the knees to the chest and roll to the right, propping yourself back to a seated position.
In Light On Pranayama by BKS Iyengar, he dedicates 22 pages to teaching this pose (more than any other Asana). In subsequent years he had also taught many more refinements. So my demonstration is just the tip of the iceberg.
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