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Mastering Yoga Basics: Savasana
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The simplicity of yoga's three key elements--posture, breathing, and mindfulness--belies just how tricky it can be to master even the most basic techniques. While they seem accessible in concept, they elude us at first because we're so inclined towards stressful thinking, short and shallow breathing, and being in a hurry...constantly. You just can't suddenly turn it off when it's such an ingrained part of modern-day society! Or can you? Actually, yes, you can learn to tune it all out, even if only for a short period of time...but it takes practice.
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One great way to learn how to learn basic yogic breathing and meditation is with this simple pose: "Savasana," or, the Relaxation Pose. Like the sounds of it? You do it by lying down on your back, with arms and legs stretched out on the floor, arms near your sides. If need be, your knees can remain bent for this; you can simply place a pillow or two underneath them so that the surrounding muscles are able to relax.
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Once in this position, concentrate on relaxing your whole body. Start to pay attention to your breath. Don't change anything at first...just observe. Feel the gentle movement of air past your mouth and/or nose and into your body, then the release of air out as you exhale. Slowly, start to visualize your exhales as a chance to relax the rest of your muscles that much more thoroughly. Start with your feet and legs, and work your way through visualizing the rest of your body gradually. Finally, when you're sure that you're as relaxed as possible, turn your focus more specifically towards your breathing. As you inhale, feel your abdomen ("belly") rise and distend, as though it is filling with air. As you exhale, let your abdomen collapse. You need not arch or round your back during either of these actions; instead, allow
your your back to remain relaxed through both your inhalations and exhalations. By distending your abdomen when inhaling, you are leaving more room for the diaphragm--your primary breathing muscle--to move downward, which enables a greater downward expansion of your lungs, which in turn draws more air into the deeper sections of the lungs. This mode of breathing, in and by itself, can trigger a relaxation response by the body......try it out and see if I'm wrong!
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What's better still is that this whole exercise can take place in as little as five minutes and can last as long as an hour. Either way, it helps to pave the way for you to reduce your day's stress and promote better health! -ep
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Remember to always check with your physician before embarking on any exercise or yoga program.
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