Shavasana for Stress Management
Remember to relax the students at the beginning, end and during the Asanas as well. It is important for the students to relax for 5 – 10 minutes at the beginning of the class.
Begin each class with at least 5 minutes of Savasana. This helps them to let go of whatever problems and thoughts they have been facing throughout the day. The students will set their mood for the class.
Use your voice to relax them like emphasizing body position, breathing and conscious relaxation. Ask the student to put out all the worries and thoughts from mind and only concentrate breathes. In Savasana, sensory stimulation and external distractions are ultimately minimized to help the body completely relax. With a grounded body, mental energy can be channeled inward and the mind can start to explore the body from the inside. Practice will increase body awareness and introvert.
A slow and rhythmic breathing should be practiced. As they inhale, feel that they are bringing oxygen and Prana to the body to strengthen it. As they exhale, imagine that they are breathing out together with all the tension. Gradually, the brain waves and the breath slow down, and the blood pressure drops. As the mind and body unwind, the real Savasana can begin. ... The final state of Savasana occurs when the mind completely lets go. It is thought that the brain waves slow down to their lowest frequency.
It is best to give relaxation between the 2 postures. So that the heart beat can return to normal, the Prana can circulate freely and students can relax mentally. The students is ready to go on for next postures when the breathing and heart beat comes back to normal state. Although it looks easy, Savasana (Corpse Pose) has been called the most difficult of the asanas. Indeed, many yoga students who can happily balance, bend, and twist through the rest of class struggle with just lying on the floor. The reason is that the art of relaxation is harder than it looks.
Final relaxation should be 10 minutes for deeper body and mind rest and recharge by the flow of Prana whole over the body.
Mentally give relaxation to various parts of the body as though a wave of relaxation moving up to the entire body starts from the toes move to each part and finally relax the brain. Shavasana is as same as Meditation. Meditation is typically practiced in a seated position and savasana is practiced lying down, although some bodies need to make different choices for comfort. ... One difference is that when in savasana, we are practicing rest. We are allowing our bodies to just melt into the mat.
Feel all cares and worries are gone and do not feel any identification with the body. Complete relaxation comes with an inner tuning to a higher source. Waking up from the Shavasana, you should roll to your right side, your heart remains open and free of pressure. Your heart also remains above your organs on your right side leaving less weight on your heart. This means less pressure after savasana. Pausing on the right side allows your natural blood pressure to reach it's potential homeostasis.
Coming out from relaxation with movement and stretching of body left, right and up to down. Slowly come to sitting position crossed-legged and finish by Mantra Chanting.
The final relaxation will determines whether the student will have a positive or negative memory of the class.
Namaste !
