Showing posts with label Shava Asana. Show all posts
Showing posts with label Shava Asana. Show all posts

Yoga Asanas - What Are Some Hatha Yoga Relaxation Techniques?



If done slowly and with attention on the breath, many Asanas and Hatha Yoga Kriyas provide good bodily relaxation as a result of their practice. 


  • In the proper practice of Yoga, rapid movement and excessive muscular activity should be avoided. 
  • There is a contemporary Yoga school that promotes "Athi" Yoga, or "Stress Yoga." This school is more appropriately linked to calisthenics or Vyayama. 



Moderate Asana and Pranayama exercise should leave one with a feeling of physical well-being and, when ready to be active again, a sense of a healthy re-bound from the prior relaxed state. 


  1. Kaya Kriya is a perfect example of a Hatha Yoga relaxing technique
  2. The supine Tala Kriya,
  3. And Dridha Kriya are two more that I strongly suggest. 


Both of these Kriyas (or acts) have a standing equivalent. 



Tala Kriya is a stretching motion that may be performed while laying supine on your back or upright. 


The supine posture is the one we're concerned with right now. 

The Palmyra tree is known as "Tala." 


1. Hollow out the back by elevating the lower spine while completing an incoming breath while resting supine in Shava Asana. 

 

    1. On the outgoing breath, the back is reclined to the floor. 
    2. Abdominal breathing accentuates the abdominal region, resulting in the greatest potential lower back lift. 
    3. Instead of lifting the buttocks or shoulders off the floor, just arch your back while resting supine and inhaling deeply. 

2. Wiggle your hips and knees downwards while resting supine to stretch your lower back. 

 

    1. Imagine your "buttocks are feet" and you're "walking away from yourself," extending the lower back as far as possible while the upper back and shoulders remain motionless. 
    2. The body starts to drag the floor down after a few motions. 
    3. Stop the lower motion and isolate the hips by crawling "upwards" with the shoulders until the middle and upper back are stretched to the point where the hips are being dragged out of the initial posture. 
    4. Stop at that moment and continue rotating your head. 


 

3. Gradually move the head from side to side, gently pulling the neck upwards and out of the confined position formed by Part 2 above. 

 

4. Raise your arms over your head and place the backs of your hands on the floor. 


    1. Do deep, focused breathing, pressing down with the toes and up with the fingers to the held-in-breath condition, then releasing all tension on the outgoing breath. 


A useful practice for Tala Kriya is to take a three-part breath, pressing down on the abdominal section with the legs and feet, extending the mid-body with intra-costal breathing, and pushing the chest and arms upwards with the high breath. 


  • Repeat each of the components six or seven times more, or until you feel physically relaxed. 


Kiran Atma









What Is Shava Asana?




The Corpse Pose, Shava Asana, is also known as Shanti Asana, or the Peaceful Pose. Mrita Asana, or Death Stance, is another name for it, however that variant is a much more relaxed posture. 


Shava Asana should always be performed on a firm, level surface rather than a large cushion or mattress. 

The Corpse Posture, Shava Asana, is pronounced "Sha-wa." It directly translates to "dead body." 

If one can learn to truly "let go" of all conscious tension while resting in this pose, it is a helpful Yoga position for relaxation. 

  • While intentionally letting go of any tension you become aware of in any region of your body, repeat to yourself "Relax-relax-relax"
  • For others, thinking or saying "Shanti, Shanti, Shanti—peace, peace, peace" will be helpful. 
  • Make sure your mat or pad is placed in a calm area, away from any insects or noise. 
  • Ascertain that you will not be disturbed by taking the appropriate steps, such as removing loud electrical gadgets and turning off the telephone buzzer. 
  • If you are disturbed while in Shava Asana, you may experience "jangled nerves" instead of the tranquility you seek. 
  • If you are conducting your Yoga practice in chilly conditions, you may want to wrap yourself with a blanket. 
  • To take advantage of the magnetic polarity flow along the earth's surface, lie down supine on your back, preferably with your head to the north and your feet to the south. 
  • The toes should be allowed to relax apart once the heels have been pulled together to contact. Hands should be comfortably close to the side. 
  • As if standing up, the chin should be in a natural position. 
  • The chin should never be pressed up on the thyroid gland in the neck, nor should it be thrusting out as if it were looking for a battle. 


Mrita Asana, or Death Pose, is a version of this posture in which the legs are spread wide apart and the arms are flung out from the sides as if in the throes of death or as if dead. 

For easy relaxation, the Shava Asana is preferred. Mrita Asana is employed in Kaya Kriya.


You may also want to read more about Yoga here.

You may also want to read more about Yoga Asanas and Exercises here.