Savasana (corpse pose). This pose brings your body and senses in a position that echoes sleep. Yet because you are awake, and conscious, and because you're lying symmetrically, you become very aware of what happens while you're relaxing. This means that you intensify layers and layers of biological feedback processes, from hormone production (and that influences blood pressure) to heart rate, breathing rate, electro-chemical stimulation in nerves and muscles, and many other systems within the body. Establishing a good daily savasana practice, even for three or four minutes (though you can turn this into a longer practice as you advance) will undoubtedly influence your response to stress in everyday life and that will have a beneficial effect on your blood pressure throughout your day. The key is to be completely comfortable and to practice staying awake!
1. Lie down on your rug or mat. Bring your arms alongside your body, palms facing up, fingers curled naturally. Tuck your shoulder-blades together behind your back (as if you are folding your wings) and make sure that the tops of the shoulders drop down, away from the ears. Broaden the back of the head by bringing your chin down slightly. Check that the hips and knees aren't locked by rolling them slightly, then let the feet roll out to the sides. If you need support, put a bolster under the knees and have them bent. A very flat pillow under the head is okay but nothing that lifts the head too high or you will misalign the neck. Cover yourself in a blanket and use an eye pillow if you want. Be warm enough, and make sure you will not be disturbed for the next few minutes.
2. Make any other minor adjustments you need to make before allowing yourself to become completely still, while also staying awake. Take three or four long deep breaths, lengthening the exhalation, then let your breathing relax.
3. Let your body soften and give way to gravity. Take your attention through your whole body, from the soles of the feet, to the toes, feet, ankles, calves and shins, knees, thighs, pelvis and buttocks, abdomen, chest, neck, arms, hands, fingers, head, face, and then to your breath from nostrils to abdomen and out again. Do nothing to control or influence the process. Just watch yourself.
4. Practice watching the breath for at least ten breaths. Then take your attention to your thoughts and feelings and again, watch as each thought emerges and then is replaced. You don’t need to change anything. Just watch your breath, and then your thoughts and feelings. You may be able to sense that your awareness remains present, even when you are not thinking and if you can sense this, then just allow yourself to be, without thinking,
5. Stay here for a few minutes, letting yourself be in this dreamy state between wakefulness and sleep, letting everything just be as it is, and see if you can allow a sense of compassion, a desire to free yourself from unnecessary suffering or stress, to arise naturally. When you're ready, slowly begin to take a deeper breath or two, gently begin to move your toes, feet, ankles, hands, wrists, and fingers. Roll your head gently from side to side and if you want, stretch and yawn, sigh and relax. Bring your knees up to your chest and hug them, then roll over onto your right side. Stay there and slowly open your eyes but keep your gaze very soft. Use your arms and hands to support you to a sitting position.
6. Sit up, bring your hands to your chest and belly, or in prayer position if that feels comfortable, bow your head forward and have a sense of deep appreciation for making this effort at self compassion and self care. You may not be able to reduce all the suffering in the world, but you have just lessened it for a little while by one person. What if everyone could do that? What a different world we would inhabit.
I hope this helps you and if you feel like passing it on to someone who might be curious about trying out some yoga poses, or who might be open to the opportunity to relax and regulate their stress or hypertension, please do so. The point of Yoga is not to be able to tie yourself in knots, it’s to get better at being who you already are.
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