Preparing for Savasana

If you find it difficult to stop the running of thoughts and achieve deep relaxation in shavasana, pay special attention to preparing for it.

Warm up, even if you don’t feel cold yet. When the body lies motionless, after 3-5 minutes a slight chill may appear. This will prevent the muscles from completely relaxing, and the mind from calming down. Put on a jacket and warm socks in advance or cover yourself with a blanket.

Stop the fuss of the mind. If shavasana is conducted with voice guidance, focus on the sensations in the areas of the body where the teacher’s voice guides you. Having immersed in them, you literally switch your perception from mental “gum” to bodily sensations, this will enhance the effect of shavasana.

If you are doing shavasana without voice guidance and cannot distract yourself from obsessive thoughts, switch to observing the breath. Repeat to yourself on each cycle of “inhale-exhale”, observing the depth and rhythm of breathing. If you notice that you are distracted, just come back again and repeat “inhale-exhale” to yourself. The brain cannot combine such an account and the work of the disturbing center of the brain – the amygdala, which generates and drives disturbing thoughts in a circle. In a few minutes they will be gone, leaving only breathing and deep relaxation.

Use a shavasana pad, it works on two levels at once:
– Superficial. Blocks the access of light through the eyelids, it generally helps to relax.

– At the level of the nervous system. Gentle pressure prevents the movement of the eyeballs, and the oculomotor muscles are able to relax. This, in turn, reduces the level of tension in the mind and the nervous system as a whole. In addition, pressure on the eyeballs activates the Danigny-Ashner ocular-cardiac reflex. This is a kind of “switch” of the nervous system from the mode of sympathetic activity (increased heart rate, mobilization of resources for movement and activity) to the mode of parasympathetic predominance (maintenance of homeostasis, rest, restoration of tissues and energy resources).

If you are unable to relax in savasana, it is likely that the natural sympathetic and parasympathetic switching mechanism is disrupted due to chronic stress. It is all the more important to learn to relax after activities. If this skill is not restored, it is a direct path to burnout, sleep disturbances and nervous exhaustion.

You need to train the ability to relax in the same way as any other skill: doing yoga practice and shavasana regularly, with full immersion and concentration.

We wish you health and comfortable shavasana!