SHAVA ASANA (THE CORPSE POSE)

Shava Asana means the posture of a dead body. Also called 'Yoga Nidra' or Yogic method of sleep. It is one of the most valued and highly desired asanas of the yoga system. This asana necessitates the relaxed condition of both the body and the mind.

 Bring the head back to the centre and focus the mind on the breath.

How to do :

1. Lie flat on your back with your eyes closed. Keep the whole body loose and the palms on the floor or upward. Breathe normally. 

2. Now relax your whole body. Simple methods for relaxing different parts of the body are explained below : 
   
   For the Eyes : 
   Open and close the eyes alternately for 10 seconds each. Repeat for about 3 to 4 times. Slowly exercise your eyes by looking up, down and straight and then towards the left, right and straight. Repeat this exercise 2 or 3 times. 
   
   

   For the Mouth & Tongue : 
   

   Open the mouth widely without straining. Fold the tongue towards the throat area. Close the mouth with the tongue in the folded position and retain for 10 seconds. Then open the mouth and bring the tongue back to the normal position. Close the mouth and repeat 2 or 3 times.
   

   
   For rest of the body : 
   Close your eyes and see mentally that the other parts of the body are relaxed. Ensure that there is no tension in your body. Make a slight movement to make sure that each part of the body become relaxed. For example,  move your toes up and down or shake out the shoulders or slowly roll the head from side to side once or twice, and so on, relaxing them.
3. Now relax the mind. Mind can be relaxed by purposely involving it with some neutral soothing, pleasing and comforting objects. The object can be a person or a place you have liked and personally seen. Close your eyes and concentrate and feel as if you are bodily and mentally present there. 

4. Now focus the mind on the breath. Keep your right palm loosely on the stomach. Exhale and inhale slowly taking in as much air as you can. Continue for about 3 to 5 minutes. When you inhale there should be expansion of abdominal muscles i.e. the stomach should rise upward and when you exhale there should be contraction of the abdominal muscles i.e. the stomach should come down towards the spine. In other words, the breathing should have a rhythm.

5. Remove the palm off from the stomach and put it back on the floor. Breathe normally. Relax completely as if you are going to sleep. Remain in this position for about 10 to 15 minutes. 

Benefits :

Beneficial for insomnia (lack of sleep), for feeling fresh after a tiring day. This asana gives rest and relaxation for the whole body and mind.