Shavasana
The Relaxation Posture.

Instructions.

• Lie flat on the back with the arms beside and in line with the body, palms facing upward.

• Move the feet slightly apart to a comfortable position and close the eyes.

• Relax the whole body.

• Do not move any part even if discomfort occurs.

• Let the breath become rhythmic and natural.

• Become aware of the inhalation and exhalation.

• Count the number of respirations: 1 in, 1 out. 2 in, 2 out, etc,.

• Continue to count for a few minutes.

• If the mind starts to wander bring it back to the counting.

• If you can keep the mind on the breath for a few minutes, the mind and body will relax.

Duration.

• The longer the better in general.

• During asana practice, a minute or two is sufficient.

Concentration.

• On the breath and counting.

Benefits.

• Relaxes the whole psychophysiological system.

• Ideally practised before sleep, before or during asana practice, and particularly after dynamic exercise such as surya namaskara.