Savasana - Deep Relaxation Technique - Corpse Pose

Steps to do Savasana / Corpse Pose / Deep Relaxation Technique ( Sav Asana ):

Lie down straight.

Be aware of your breathing.

Bring your awareness to the tip of your leg toes. Concentrate on your leg toe.

Stretch your leg toes slightly, and then relax.

Relax your soles, heels.

Tighten your calf muscles and than relax them.

Pull up your kneecaps slightly, and then relax them.

Tighten your thighs, and than relax.

Squeeze your buttocks, hold, and relax.

Relax your hip joint.

Tighten your waist and relax.

Your whole body, and the whole portion from your waist to toes are completely relaxed.

Relax.

To enhance the relaxation chant AAAAAAAAAAAAAAAAAAAAAAAA...

Feel the vibaration of AAAAAAAAAAAAAAA..., re-energizing and rejuvenating your entire lower body.

Squeeze the muscles of your abdomen and relax.

Feel the movement of your abdomen as you breathe in and out.

Fill your chest completely with air and expand it completely.

Relax your chest and back muscles.

Your back is touching the ground comfortably.

Your lower back, middle back, and upper back are completely relaxed.

Your entire spinal region is relaxed.

The seat of all emotions, your heart - relax your heart.

Form a fist of your palms, and tighten your hands, shoulders.

Relax your arms, shoulders, elbows, palms and fingers.

Relax your neck muscles.

Move it to left and right, and settle it down in the center.

Your neck muscles are completely relaxed.

Your entire mid-portion of body is completely relaxed.

Relax, and let go.

To enhance the relaxation, chant OOOOOOOOOOOOOOOOOOOOOOOOO...

Feel the vibrations of OOOOOOO... in the middle portion of your body.

Feel it removing all the knots and pains and stress from your body.

Tighten all the muscles of your face.

Squeeze in your cheeks, squeeze your eyes, knit your eye brows, frown and hold it.

Relax all the muscles of your face completely.

Relax your chin, upper lip, and lower lip.

Relax your teeth, upper jaw, and lower jaw.

Relax your tongue, upper palates, and lower palates.

The tip of your tongue inside your throat is relaxed.

Relax your nostrils, your cheeks, eyes, eyelids, and eyebrows.

Relax your forehead.

There should be no contractions, no wrinkles on your face.

Relax your temples, ears, and sides of your head, back of your head, the crown of your head.

The entire upper portion of your body is completely relaxed.

To enhance the relaxation, chant Mmmmmmmmmmm...

Feel the resonance of Mmmmmmmm... in the upper part of your body, in the head region.

All the stress, pressure, tension, pain is getting released.

Your entire body from the toes to head is completely relaxed.

Relax.

Feel yourself coming out of the body, and move to the top of the room.

Your body is lying on the ground. You are not the body.

You are now moving out of the room. Move up to the vast blue sky.

The limitless sky. The clouds are surrounding you.

Go beyond the sky. Merge with the vast blue sky.

You are the vast blue sky. Absorb the vastness of the vast blue sky.

You are in a state of total bliss.

Slowly cone back. Enter the room.

See your body lying down. Come into the body, with all the expansion and vastness.

Come into the body. You are the body.

Your whole body is now totally energized, refreshed, rejuvenated.

With this energy, let us chant AAAAAAAA...OOOOOOOOO...MMMMMMM....

Slowly move your limbs, your palms, and your fingers.

Bring your feet together.

Bring your hands by the side of your body.

Stretch up to your left hand. Fold your right leg, and place your right palm on your chest.

Blink your eyes a few times and slowly open your eyes.

Slowly turn to your left, and sit up.

http://rajeshmsharma.blogspot.com/

2 comments:

  1. Wow,
    While reading this i got shudders in my body. I had sleeping problems. I slept immediately on reading this. Raj you are master mind.

    Now I read this deep relaxtion technique everyday before going to sleep. Really you have helped.

    Thanks

    Amy Reinstein

    ReplyDelete
  2. Great Technique. I really relaxed.

    Alane Baxter

    ReplyDelete

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