Savasana is an effective relaxation art in ancient yoga. Savasana means lying on the ground like a dead person, which is a rest caused by complete concentration in this way, but this rest is essentially different from sleep in general.
Put the yoga pillow vertically on the yoga mat, and put a yoga brick under the top to make the yoga pillow have a slight inclination. The ischium touches the ground, from the back waist to the head resting on the yoga pillow, and a folded blanket is placed under the head as a pillow. Recognize and accept the sounds, smells, tastes, colors and light around you. Release the whole body tension and feel the whole body relax from the inside out.
Because in the correct practice, the practitioner can control it with consciousness and wake up from consciousness. For people who are busy with work and lack of sleep, yoga rest 15 minutes can restore energy. Practicing yoga before going to bed until you fall asleep naturally can fully improve the quality of sleep. In yoga class, there will be a rest at the end of each movement and class, which will help the practitioners recover physically and mentally.
Relaxation on your back is the best posture for yoga rest. This is the most effective posture that can completely relax the body and mind. Yoga rest in this posture can quickly relieve insomnia, high (low) blood pressure and respiratory diseases. Relax muscles, nerves, bones and every cell of the body, relieve tension and stress, and radiate positive spirit and consciousness to the whole body.
There are two ways to practice rest, one is under the guidance of the coach, and the other is the self-induction of the practitioners themselves. The second kind of practice is usually practiced by yoga enthusiasts or coaches for a period of time.
1, thinking of your deepest desire
Think about what you want most in this life, whether it's health, wealth or awakening. Feel this heartfelt desire with your whole body and imagine that you really have it at this moment.
2. Review the purpose of today's exercise.
The purpose of practice may be to relax and explore a special feeling, emotion or relief. No matter what the purpose is, embrace it with your body and mind and accept it.
3. Find your inner home
Pay attention to your inner residence, the safe harbor in your body, where you are safe, happy and quiet. You can imagine a place, a person, or an experience that makes you feel safe, relaxed and happy. In the process of spiritual practice or daily life, once you feel that you are troubled by emotions, thoughts or life situations, or want to find a safe and relaxed feeling, you can return to your inner residence.
Step 4 scan your body
Gradually let your mind scan your body. Feel your chin, mouth, ears, nose and eyes. Feel the inside of your forehead, scalp, neck and throat.
Consciously scan your left arm, left palm, right arm and right palm, and then scan your arms and hands at the same time. Feel your torso, pelvis and sacrum. Feel your left hip, legs and feet, and then pay attention to your right hip, legs and feet. At this moment, I feel radiant and radiant.
Step 5 feel your breath
Feel your body breathing on its own. Observe the natural flow of air in the nasal cavity, throat and chest cavity and the ups and downs of the abdomen every time you breathe. I think every breath is an energy flow that runs through the whole body.
6. Accept your feelings
Don't judge or try to make changes, accept your own physical and mental experiences (such as heaviness, tension and warmth) and emotions (such as sadness, anger or worry), and pay attention to the opposite experiences and emotions: if you feel sad, arouse the feeling of peace; If you feel nervous, relax. Be aware of every feeling in your body and the feeling opposite to it.
7. Pay attention to your thoughts.
Be aware of and accept the thoughts, memories and images that appear in your mind. Observe your thoughts and don't judge or try to change them. When your opinion of yourself rises, experience the opposite understanding while observing and accept the true nature of your experience.
8. Experience the feeling of happiness
Embrace the feelings of joy, happiness and bliss that gush from your body and mind, and feel them all over your body and around you. With each exhalation, feel the warmth, joy and happiness emanating from your whole body.
9. Observe yourself.
Be aware of your self-awareness, or your personality. When you say "I am hungry", "I am angry" or "I am happy", be aware of your identity. Be aware of your experiences as a witness and your feelings. Put these thoughts aside, get into consciousness, stay awake and be aware of yourself.
10, reflect on your own practices.
At the end of the exercise, think back to the journey just now. Convinced that simple self or simple consciousness is eternal peace, which deeply exists in every changing situation. Imagine yourself bringing this feeling into your daily life, whether it's happiness or hardship, you should always be associated with this sense of calm.
The precautions for practicing yoga rest are the same as those for practicing yoga, but attention should be paid to avoiding direct blowing and not too strong light. The surroundings should be quiet. Attention should be paid to avoiding violent noise in general practice. Please turn off the air conditioner and fan when practicing in summer. When the room temperature is low, cover the practitioner with a blanket to keep the body in the warmest and most relaxed state.