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OVERVIEW & PURPOSE

This asana is very important to a yoga practice. It’s typically used at the beginning or end of a yoga session. Though it appears to be an easy pose, it can be challenging to many as it is a Pose of surrender and letting go. Many have a tough time lying still with their thoughts, but this asana is quite calming.

BENEFITS

  • It’s great for beginners meditation.
  • Calms the nerves.
  • Increased concentration.
  • Relieves insomnia.

NOTE OF CAUTION

This asana is very relaxing, though it’s also a very vulnerable pose. Like with many poses, there is a chance of having an “emotional release”. This can happen in the form of laughter, tears, or possibly even anxiety. If you have any history of anxiety attacks or mental illness, it is imperative that you take note of your well-being and mental state before fully immersing in this asana.

PROPS & VARIATIONS

Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.

  • This pose stimulates the central nervous system, so you may feel chill. Have a blanket nearby if necessary.
  • Eye cover, socks.
  • Essential oils, music, incense, etc.
  • Double your mat if necessary.
  • Rolled blanket or bolster under your knees for low back support.

GETTING INTO IT

You may experience: body chill, meditation, and deep relaxation.

The goal of meditation is not to eliminate thoughts. It is to bring awareness and the ability to better control them.

  1. Lying on your back, feet spread to the sides of the mat.
  2. Arms are straight, at your sides but not touching your body.
  3. Palms facing up, let your feet relax to the sides.
  4. Close your eyes, and begin to gaze
  5. Practice breath awareness.
  6. Slowly begin to note how relaxed your body is from head to toes.
  7. Stay in this pose anywhere from 5 to 20 minutes.

Getting Up:

  1. Begin by wiggling fingers and toes, slowly coming back to your body.
  2. Bring your knees to your chest, and roll over on your side.
  3. The bottom arm is supporting your head like a pillow.
  4. Stay here for a moment.
  5. Use your top hand to slowly push up to a seated position.

 

THINGS TO CONSIDER

  • Did you fall asleep?
  • Did you experience any particular sensations in your body?
  • How long were you able to stay in this asana?
  • What was the most difficult part? This is very important.

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