Savasana: More than a Siesta

Savasana, or as some of my students like to call it, La Siesta, is more than just taking a nap at the end of class – though the occasional snore heard around the Yoga Hall may argue to the contrary.

To the outside observer, it is true that Savasana appears to be an easy pose, or maybe not a pose at all. However,  let me clarify, Savasana, when practiced correctly, can be one of the most challenging of postures and one of the most rewarding.

The point of Yoga is to still the mind in order to know the soul. When the chaos of the mind becomes silent we are able to hear and come into tune with who we really are and what we really desire. Imagine your mind like a lake full of ripples. Imagine those ripples disappearing, one by one. Note how clearly you can see to the bottom of a lake once those ripples subside. The same principal applies to the mind.

The calming of these ripples is what each asana and round of pranayama practiced in Yoga prepares both the mind and body for. All that movement, focus and breathing is preparation for a state of silence both inside and outside. The final posture of Savasana is the blissful reward for that preparation; however, if we do not pay attention, the reward can become squandered and lost.

This is why I say Savasana is the most challenging of postures. Yes, even more challenging than perfecting Uttitha Trikonasana, a posture B.K.S Iyenger is quoted as saying can take up to 10 years to accomplish, which means perfecting the more challenging posture of Savasana is a lifelong pursuit.

While in Savasana one should try to let go of the mind while remaining alert. This takes time and lots of practice and this is the detail that is all too often forgotten. Those 15- 30 minutes at the end of each Yoga class gives us precious moments of reflection and peace that in our everyday lives most of us don’t normally get. Consequently, new realizations can come forth from this posture as does a wonderful sense of peace and wholeness. So the question is- How do you perfect a posture that can only be corrected by your internal guru, yourself?

My advice is the following, though I encourage trying out different techniques if you do not find this one useful.

The first trick is to pay attention. Listen carefully to the guided meditation. Allow yourself to feel each body part relax as your teacher guides you into a deeper and more relaxed state. Pay attention to how your body changes in weight, in temperature and let the breath go to wherever tension resides. Let it go with each exhale. If thoughts begin to creep in (and they will) let them come and go. Watch them like a movie. You are the spectator during this posture. Don’t get angry or annoyed with the thoughts. And don’t get sucked into them. Watch and pay attention to how these thoughts, can change the tension in your body. Be curious about it, but don’t get upset with yourself for letting them creep in. They just want to know that they are still important. Let me them know that they are and you’ll get back to them…later. Resisting thoughts will only bring them in stronger.  Listen to your breath. Feel it. Watch it. Focusing on the breath will help you exponentially to step outside of your head and into your body. As you do this, feel how you come into contact with something more than your mind, perhaps your soul? Continue to be the curious spectator and observe and enjoy how this  act alone will carry you forward into into the blissful peace of meditation.

Happy Savasana!

Om!

Downward Dog

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Downward Dog is a fantastic posture that stretches you from head to toe, literally.

Start with your knees and hands on the floor, hip and shoulder length apart. Lift your hips up first and relax your head down. Once there, bring your knees into your chest and then straighten the legs and bring the heels down to ground.

Bending the knees to the chest forces the hips up and and opens the lower abdomen.

Even if you can’t get your knees to your chest, just the attempt itself will make the stretch deeper and more rewarding. While in this posture visualize a rope that goes from your tailbone to the ceiling and another one that goes from the top of your head to the floor.

Keep your shoulders pointed towards your hips and don’t let them scrunch up to your ears. Open your fingers wide and keep the focus on bringing your heels down and your hips up.

How to do a Headstand

Sirsasana: The King of Yoga Postures

At first glace, Sirsasana appears to be an advanced posture, but relax, the thing that holds most students back from this posture is fear. Overcoming the fear associated with begining this posture is extremely rewarding and grants a student access to all the other many benefits connected to this posture.

So first, breathe and relax. Use a wall to provide you with safety and confidence.

Second, kneel in front of a wall and measuring the distance between your arms by bringing your palms to your elbows and then bringing them out in front of you to form a triangle. Third, Interlace your fingers, thumbs up.

Fourth, place the top of your head in the space between your hands. Lift your hips and walk forward until you feel the tips of your toes come off the ground.

Five, find your balance and then bend your knees to your chest. Use those lower abdomen muscles and tilt your pelvis forward (away from the wall) to bring your thighs and then your calves up into the air. Focus on keeping the pelvis tucked forward to keep tension out of the lower back and your shoulders away from your ears, pushed towards your hips. This will keep tension out of the neck and strengthen the shoulder girdle.

Finally, once you feel comfortable here, slowly bring your legs straight up. Most students find this final posture to be easier to hold than the fifth step. Once here, close your eyes and relax your breathing. Believe or not, this is a posture of relaxation. Start with remaining in this posture for 10-20 seconds. Build up to 60 seconds. Once you can hold the posture for 5 minutes you are probably ready to try various Sirsasana sequences.

Paschimottanasana

Paschimottanasana

You either love or hate this pose, depending on your flexibility. However, no matter what your level of flexibility is, this posture is useful for bladder control, diabetes and the removal of excess fat. Read here to learn more about the benefits of Paschimottanasana.

To begin, sit up straight with your back straight and pelvis tilted forward. If you can’t sit straight with your legs in front of you (this is common if you have tight hamstrings), use a blanket or pillow to tilt your hips foward and straighten your back.

Lift your arms and hands above your head and slowly bend forward from the hips, not the back. Depending on your flexibility, you may not go very far. That is okay. Let your hands rest next to your hips, on your thighs or knees. Wherever your limit is. If you desire you can also use a rope or belt situated in the arches of your feet to pull yourself forward more. Just keep your elbows out and your back straight as your bend forward.

However, if you are able, first try and bring your fingers to your toes, than the arches of your feet. If you feel comfortable there, turn your palms out and grab your wrist.

No matter where you end up in the posture, be sure to breathe as the breath itself acts a force that stretches the muscles in your abdomen and back. Close your eyes and see where you feel the pressure increase and decrease as you breathe in and out.

Matsayasana

Matsyasana: The Fish Pose

Matsayasana also known as the fish pose because it kind of looks the way a fish does when it is flopping around out of water…but don’t let that discourage you from the benefits of this posture. Like Sarvangasana, this posture works on the thyroid but also opens the heart chakra while also helping to alleviate breathing problems such as asthma. The secret is to breathe deep into the belly and then the chest.

Rest in Savasana, and bring your arms under your body. Palms down and touching, elbows straight. Extend the arms and hands to the back of the knees. Inhale and bring your head up and come forward bringing the weight of your body onto your elbows. Let the head drop back and slowly allow it to rest on the floor. Use the muscles in your shoulder girdle to lift your chest up and remove tension in the neck. Breathe deep and attempt to stay in the posture for as long as you did Halasana.

Halasana

Halasana: The Plough

Halasana is fantastic for relieving lower back pain and for calming the mind. Read here for more benefits. Halasana follows Sarvangasana. It is recommended that Halasana is done for half the time as Sarvangasana, but this is a general recommendation. As always, listen to your body. If it feels good, stay in it longer, if there is pain, come out of it sooner.

From Sarvangasna, allow your legs to fall behind you. If you were unable to lift your legs over your head in Sarvangasana, just bring your legs to your chest and keep the bolster under your hips. Use your hands to pull your legs against your chest to increase or decrease the stretch.

Pay attention to your neck and let your legs stop where they want to. Do not force this posture. If your toes touch the ground, you can bring your hands down to support you. Focus on trying to bring your heels to the ground and your hips up. It is common to see a rounded back and collapsed hips in this posture, but try and maintain a straight back and elevated hips. You’ll notice a difference in the stretch and it takes the pressure off the neck.

Breathe deep and from the belly. Close your eyes and stretch a bit further with each exhalation, but keep your back straight. At the end of the posture, SLOWLY come down with palms facing down. If this is difficult, place your hands above your head to help counter your body weight and allow yourself to come to the floor slowly.

Variations:

Once you get the basic Halasana down and the flexibility in your back increases, feel free to try the following variations out. Just be sure to listen to your body and don’t push yourself behind your limits. Yoga is about accepting and relaxing into a challenge, not force.

If you feel comfortable in Halasana, allow your knees to come down next to your ears. Bit by bit bring the knees closer to your shoulders until they touch. Congratulations you have just completed Karnapidasana!

If Karnapidasana is easy, allow yourself to go a bit further by bringing your hand underneath your head and over your calf muscles. Interlace your fingers and remember to breathe.

Finally, if you can succeed in the above postures without issue, you may be ready to bring your knees behind your head. From Halasana, after stretching your back and attempting to bring your heels to the floor, bend your knees and slowly allow the weight of your bent legs to come down and rest on the floor. Your knees should be touching the crown of your head. Pay close attention to your body here and come out VERY slowly the moment you feel any pain or discomfort.

Vrksasana

Vrksasana: The Tree

Moving from Tadasana to Vrksasana is a logical step. In this posture you transfer the weight of your body from both feet to one foot and one leg. Pay attention to where your hips, knees and ankles are. It is easy to fall into old habits of maintaining out balance, but with diligence, this posture, in conjunction with Tadasana, can help correct problems of the feet, ankles and legs. Furthermore, the focus required to maintain your balance helps to quiet the mind and support a sense of balance and serenity. Click here for more on the benefits of Vrksasana.

To do Vrksasana, start in Tadasana. Lift your right leg and bring it to inside of your thigh, with your toes pointing straight down. If you can’t bring your foot there, place it where you can, being careful to avoid placing it directly over the knee. Focus on bringing the knee out and the left shoulder back. Imagine that someone is pulling back on a rope attached to your left should blade and your right knee. Tilt the pelvis forward. Roll the shoulders back and bring the palms of your hands to your chest. Once you have found your balance there, take the posture further and bring your arms over your head. Palms together, arms straight. Keep your back straight. Focus on a point in front of you to keep your balance. Attempt this posture for 30 to 60 seconds remembering to breathe.

If you find you can’t maintain your balance, use the wall to help you. You can watch this video to see how.

Sarvangasana

Sarvangasana: The Queen of Yoga Postures

Sarvangasana is a fantastic posture that gets the feet up and over the head and as a result recycles blood from the feet back to heart, aids in digestion, helps to tone the abdomen and due to the pressure around the neck, also activates the thyroid gland which can help reduce anxiety and regulate metabolism and sleeping patterns. Read more about the psycho/physical benefits of Sarvangasana here.

The secret to this posture is the breath. Once you are up in the air it may be difficult to think about breathing, but attempt to breathe deeply and slowly. Bring attention to the throat and then the belly to get the full benefits of this posture.

The first step of Sarvangasana requires you to lay down in Savasana with palms facing downward. Bring feet and legs together and with the inhale bring knees to the forehead. Support the body with the palms of the hands, fingers pointed towards the spine. Try and bring the elbows in and the palms close to the shoulders.

Find your balance here first.

Once you feel comfortable here, inhale and lift the legs up into the air. Bring the pelvis forward (towards your face) to straighten yourself and utilize those abdomen and glut muscles to find a comfortable position and to maintain your balance.

Breathe deeply and slowly into the belly and try to relax into the posture.

If you can’t lift your legs just yet, don’t go straining your neck trying to. Just remain in the first part of the posture with your knees to your forehead. You are still in an inverted position and your thyroid is still being activated. If getting your knees to your forehead is too much, feel free to use a wall to rest your legs on and a bolster to lift your hips.  Let your arms rest by your side or over your head.

Once you can get your feet and hips up in the air and aligned you may be ready to bring your hands down to the ground and maintain your balance this way.

Take it one step even further and try to balance first with one hand, and then with no hands. Feel your abdomen activate. No strain in the neck. Bring the weight of the body over the shoulders and remember to breathe!