Shava Asana means the posture of a dead body. Also called Yoga
Nidra or Yogic method of sleep. It is one of the most
valued and highly desired asanas of the yoga system. This
asana necessitates the relaxed condition of both the body
and the mind.Bring the head back to the centre and
focus the mind on the breath.
How to do :
- Lie flat on your back with your eyes closed.
Keep the whole body loose and the palms on the floor
or upward. Breathe normally.
- Now relax your whole body. Simple methods for
relaxing different parts of the body are explained
below :
For the Eyes :
Open and close the eyes alternately for 10
seconds each. Repeat for about 3 to 4 times. Slowly
exercise your eyes by looking up, down and straight
and then towards the left, right and straight.
Repeat this exercise 2 or 3 times.
For the Mouth & Tongue :
Open the mouth widely without straining. Fold
the tongue towards the throat area. Close the mouth
with the tongue in the folded position and retain
for 10 seconds. Then open the mouth and bring the
tongue back to the normal position. Close the mouth
and repeat 2 or 3 times.
For rest of the body :
Close your eyes and see mentally that the other
parts of the body are relaxed. Ensure that there is
no tension in your body. Make a slight movement to
make sure that each part of the body become relaxed.
For example, move your toes up and down or shake
out the shoulders or slowly roll the head from side
to side once or twice, and so on, relaxing them.
- Now relax the mind. Mind can be relaxed by
purposely involving it with some neutral soothing,
pleasing and comforting objects. The object can be a
person or a place you have liked and personally
seen. Close your eyes and concentrate and feel as if
you are bodily and mentally present there.
- Now focus the mind on the breath. Keep your
right palm loosely on the stomach. Exhale and inhale
slowly taking in as much air as you can. Continue
for about 3 to 5 minutes. When you inhale there
should be expansion of abdominal muscles i.e. the
stomach should rise upward and when you exhale there
should be contraction of the abdominal muscles i.e.
the stomach should come down towards the spine. In
other words, the breathing should have a rhythm.
- Remove the palm off from the stomach and put it
back on the floor. Breathe normally. Relax
completely as if you are going to sleep. Remain in
this position for about 10 to 15 minutes.
Benefits :
Beneficial for insomnia (lack of sleep), for feeling
fresh after a tiring day. This asana gives rest and
relaxation for the whole body and mind.
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