Yoga at Home: How to do the Recharging/Relaxation/Sponge Pose (Savasana)

 

Below are the instructions for how to do the Recharging or Relaxation Pose (Savasana) or aka "The Corpse Pose" (shudder - I dislike the latter name!). They are included in my book, Yoga at Home, Gain Energy, Flexibility, & Serenity in 20-30 Minutes a Day.  This pose is also called the "Sponge!"  So many names for such a seemingly easy pose!  You would think no instructions would be required! But, here they are.  As I said in my previous post, the simplicity of this yoga pose belies its power.

Sponge or Recharging Technique (Sanskrit name is Savasana) 

Type of yoga pose:  Passive, supine

Body parts targeted:  Entire body and nervous system

How to do the pose:  

Lie on your back on your mat and extend your arms and hands so they are limp at your sides about a foot from your body, palms facing upward.

Close your eyes and inhale deeply extending your abdomen. Hold 2-4 seconds and exhale deeply while constricting your abdomen. As you inhale, imagine drinking in delicious air.  As you exhale, picture releasing toxins and impurities from your lungs.

 

Keeping your body as limp as possible, perform the following movements.

Raise your left leg a few inches into the air and allow it to flop gently to the mat as limply as possible. Raise your right leg and repeat the movement. 

Bend your left arm at the elbow with your upper arm still resting on the ground and allow your left forearm and hand to fall limply on the mat as you did with your legs.  Repeat the same   movement with your right forearm.

Lift your entire left arm from the shoulder a few inches and allow it to flop gently onto the mat.  Repeat the movement with your right arm.

Gently raise your buttocks off the ground and allow them to gently flop back onto the mat. Gently roll your head from side to side and stay relaxed inhaling and exhaling gently and deeply. Focus on your toes and mentally command them to “deeply relax.”

Continue to your feet and give them the same command.  Work up to your calves, knees, thighs, groin area, abdomen, lower back, and upper back, neck, and head, giving the same command and pausing a second between each body part.

Gently roll your head from side to side, further deepening your sense of relaxation.

Continue lying on your mat for 2-3 minutes, inhaling and exhaling deeply, enjoying total relaxation. 

Practice time:  The sponge should take 2 to 5 minutes. You can also enjoy it for much longer if you have the time.

Number of repetitions:  1

Key benefits from this pose:

1. Helps you cool down after a yoga session. 
2. Releases tension while relaxing the mind and body.
3. Enhances serenity and may alleviate hypertension.
4. Recharges the body and replenishes your natural energy reserves, especially after doing a number of yoga poses that release energy.

Special hints and Laura’s experience with this pose:

You can heighten the relaxation benefits of this pose by imagining that you are in a favorite spot in nature—perhaps on an idyllic beach, soaking in the warm, golden rays of the sun as you command and allow each part of your body to relax. Feel the rays of the sun infusing all the pores and cells of the particular body part with light and warmth.

Just as you ease into and out of each pose, relaxing after a yoga session or sequence of poses helps you to fully assimilate their benefits and to distribute the energy released from doing yoga.

Yours for recharging with the "sponge!"

 

Laura Venecia Rodriguez 

 

Comments

[Tina]

This is great, but take it from me—It's best done at home. Even if you practice on your own. I used to do this sponge pose after I finished my 35 minute practice in small, neighborhood gym which had a tiny stretching area, and had to endure remarks from the physical therapists and personal trainers who didn't know any better, and who seemed to not like looking at me lying there.

[Laura V. Rodriguez]

Hi Tina,

You have definitely had some unusual experiences. I attended one yoga class at my office about 4 or 5 years ago. We always enjoyed a delightful Savasana at the end of the class and the yoga instructor sprinkled lavander around - it was so soothing!

[siryoz0]

Yoga energizes you and makes you to be fresh throughout the day. You can kill your daily stress with the help of regular practice of yoga. Yoga Postures can be practiced in all seasons.

http://lab5fitness.com/aerial-conditioning