An article written by Dawn Hart of YogaSherborne

At the end of each yoga class we spend around 10 minutes lying on our backs on the floor in Savasana – relaxation pose. You may be surprised to hear I think it is one of the most difficult postures. Not because it is physically challenging but because we are encouraged to be busy, to stay connected so we can achieve more in every moment. Simply stopping and ‘doing nothing’ can feel like a waste of precious time. 

Even our down time can be full of stimulus; TV, music, reading. These activities help us unwind but we can still find ourselves holding tension physically or mentally afterwards. This underlying tension can have long lasting effects for all of us including; anxiety, high blood pressure, headaches, IBS, insomnia, even drug/alcohol/tobacco dependancy.

Regular, deep relaxation in a peaceful space where we can be fully aware of our breathing and the sensations in our body has huge benefits. Instead of adrenaline, endorphins flow through the body reducing pain, improving sleep, lowering blood pressure and enhancing the immune system. It can also help us manage emotions more effectively when dealing with life’s challenges. This has a positive effect on to the people around us too.

Prepare your space and pick the right time

• It doesn’t have to be for long, start with 5 minutes and build up from there, 20 minutes is a good guide.
• If inside, close the door, put a ‘do not disturb sign’ up if needed. 
• Listen to the sounds around you for a moment to get used to your surroundings especially if you are outside.
• Set an alarm (something gentle!) or ask someone to come and get you so you can relax without worrying you will fall asleep. If you need your phone close by switch it to silent.
• Although the aim isn’t to fall asleep you could use this as part of your bed time routine, helping you experience better quality sleep.

Why do we lay down?

For meditation we are usually sitting to stay in a waking state of consciousness, you are aware of your thoughts but able to let them go without getting caught up in them. We lay down for a relaxation or nidra so we are able to go beyond that into a deeper healing state, allowing both the body and mind to rest. It is very common to drift off to sleep and that is not a bad thing but with practise you will be able to stay in the place where your consciousness is still engaged. 

You may experience sensations like floating or your body sinking into the floor, experiences may differ depending on how you are feeling that day. Immediately afterwards you are likely to feel sleepy but that soon gives way to a relaxed but energised feeling. You’ve heard of a power nap, this is exactly that, it powers up your body and your mind.

Relaxation pose – Savasana

• Lay down on your back on a soft but supportive surface; carpet, mat, bed, grass.
• To begin with bend your knees so you can draw your lower back gently down.
• Feel your back connecting with the surface below you from the base up to and across the shoulder blades. There will be natural lifts and curves don’t force these out just be aware of them.
• Draw your chin in a little so you feel the neck gently extend.
• If comfortable stretch your legs out now positioning them at least as wide as your hips and let your feet drop out the sides. This allows the pelvis area to release and relax.
• If this is not comfortable for your lower back you can leave the knees bent or place a rolled up blanket or cushion under the backs of the knees.
• Place your arms out a little way from your body turn the palms facing upwards fingers relaxed. This allows the shoulders to relax and the chest to open helping you breath more deeply.
• Make sure you are warm, you will cool quickly once resting so a blanket is a good idea.
• Close your eyes.

Find your guide

Find a class or if at home use an audio recording this will really help to begin with. A nidra usually uses your body as an anchor through your breathing or by scanning up or down focusing on each part of your body. Find a voice that is calming and makes you feel secure. Listen to the recording all the way through before you do your relaxation to make sure you like it.

Not as easy as it sounds

At first your mind may be really busy. Or you may have restless, fidgety muscles. Do not ‘try’ to relax. Instead, notice then ‘let go’ of thoughts, worries, expectations. Softening and loosening your muscles and thinking of things that encourage peace and contentment will help this happen. If we ‘try’ we set expectations and we put the energy into the process rather than the outcome. We risk increasing anxiety and tension which is exactly the opposite result we want.

Relaxation is free, it takes practise but you can’t get it wrong and you don’t need huge changes to your lifestyle to do it. There are no negative side effects or health risks. So if you practise Yoga at home don’t be tempted to skip this part after you have done your other postures. If you don’t practise Yoga find other spaces you can include it into your life. I hope knowing some of the benefits will help you give yourself permission to stop for a moment and relax.