When Sleep Isn’t Feeling Refreshing
Try these strategies for regaining your calm when you can slow down your body but not your thoughts. Many of us find that long restorative holds are very relaxing, but for some people, staying still for a long time and getting to the pratyahara state can be confusing or upsetting. They may no longer be aware of their physical body’s position in space and time due to a loss of proprioception. Use savasana for deeper relaxation.
Our brain receives information about our body position and movements when proprioceptors, or receptors, in our skin, joints, muscle tissues, and fascia are triggered. However, for some people, the lack of movement and information might be disconcerting. In connection with this, the mind can become (or at least seem to become) more active when the physical body is at rest. Any suppressed feelings or thoughts can surface when there are no outside distractions.
However, this does not exclude you from engaging in restorative yoga. In fact, restorative practises can be especially helpful when you’re going through a difficult period. Feeling nervous, or under a lot of stress on a regular basis. Relaxing helps you feel less physically tense, which can help you control your reactions when your mind is racing or you’re worried.
Nevertheless, because everyone of us is unique, it’s crucial to remember that you might need to take part in a more vigorous practise in order to relax. There are things you can do to modify and customise your practise to meet your needs, but it’s crucial to follow your gut and do what feels right. Here are some ideas to think about.
To ease yourself in, add some movement.
Include moves like a twist, seated spinal rotations, or a Cat-Cow flow before you start your restorative yoga practise.
Try relaxing your muscles gradually.
This entails tensing and then relaxing various muscle groups in your body. You might discover that doing this before entering a restorative pose promotes relaxation.
Utilize shorter poses holding.
You can begin by holding a position for as little as one minute or eight breaths, depending on the pose or poses you want to practise.
Do not close your eyes.
Soften your sight to something in your eyeline rather than covering your eyes. The muscles around your eyes can relax if you lower your focus.
Increase your body’s mass.
This can involve hiding under a blanket, laying folded blankets over your body, or wrapping portions of your body with a blanket to simulate being tucked in and held. This might also offer proprioceptive information.
Your foot soles should be grounded.
You can feel more grounded if you let the soles of your feet touch something solid, such a wall, the base of a sofa, a block, or a hardback book. Even if the body is supine, the Legs Up the Wall pose, for instance, can provide the illusion that you are standing on solid ground by having your feet on the wall.
Include some mindful exercise in your routine.
If it is comfortable and safe for you to do so, move slowly and deliberately while you are in the pose. This could be done to aid in your ascent into a pose or as necessary once you are in it.
Depending on the pose you’re in, this movement might be, for example, softly rotating your wrists or ankles one way and then the other; gently turning your head to one side and then the other; or turning the palms up and down. You can also do this while synchronising your breathing with your motion. For instance, breathing in while raising your palms and breathing out while lowering them
Recall that compassion starts with you.
The most important thing is to be kind and kind to oneself. You are not competing in your practise. There is no one correct method. It can change from day to day what feels correct to you. The critical voice in your head is not telling you the truth. Consider how you would treat a loved one and provide the same compassion to yourself.
6 Modifications to Savasana for Deeper Relaxation
Some yoga practitioners are in Savasana even before the lesson is over because they are so eager for it. Even during a vinyasa class, I’ve had students jokingly ask for an hour-long Savasana. Others, however, consider it to be “the most difficult” yoga stance. It offers a profound serenity that many of us rarely experience, and for those who prefer to be active, it can even be downright unsettling.
Whatever your personal opinion on Savasana, it continues to be the yoga practise most associated with relaxation. Explore different Savasana variations to commemorate National Relaxation Day on August 15. This is a great reminder to actively schedule time for relaxation. Use Savasana for deeper relaxation.
What does the word “relax” mean?
Many of us associate relaxing with activities like watching TV, reading, cooking, or socialising with friends. Our brains are still very active throughout these activities, though, so we occasionally lack the proper rest and renewal.
According to research cited in Scientific American, deliberate relaxing provides “an opportunity for the brain to make sense of what it has lately learnt, to uncover core unsolved tensions in our lives and to turn its capabilities of reflection away from the external world toward itself.”
The purpose of relaxing is not to divert our attention; rather, it is to make a conscious decision to let go of tension while fully immersing ourselves in the present. Your mind and body both follow your conscious decision to let go when you do so in your body.
The Three B’s: Blocks, Blankets, and Bolsters
You may have seen those amusing movies where the sincere yogi sets up for a position using every prop in the studio. But it’s no joke—it actually works! There are no specific guidelines for Savasana or any other restorative pose other than to maintain as much calm as you can.
Making ensuring the body feels supported and comfortable is essential for relaxing. I advise my students to use the “3 B’s” for Savasana: blankets, bolsters, and blocks. Use as many props as you’d like when performing with them! Use them all if they make you feel more comfortable.
Here are six innovative suggestions for consciously bringing relaxation into Savasana.
Six techniques to investigate Savasana’s capacity for complete relaxation
A woman with white hair performs the corpse pose, called Savasana. She is dressed in light brown blouse and brown jeans and is lying on a green mat on a floor made of brown wood. There are floor-to-ceiling windows with a view of trees in the background. On her left, a shoji screen, a tiny Buddha statue, and a tall plant can be seen. Use Savasana for deeper relaxation, be kind to yourself.
Savasana with knees propped up
For some people, lying down on their back with their legs straight may be difficult because it can strain their lower back. When you’re lying back, bending your knees can relieve strain on your lower back, and letting your knees naturally slide outward prevents the adductor muscles in your thighs from working too hard.
To soothe any back ache and promote more ease throughout your entire body, roll a blanket or bolster and position it beneath your knees. Additionally, you can support your head and neck with folded blankets. Your entire body can simply relax if your neck and lower back are completely supported.
Savasana rolled over and relaxed.
Savasana is no different from other yoga poses in that occasionally a minor adjustment can lead to more comfort in the body. The spine can stretch and the shoulders and heart can be opened by lying lengthwise on a thin bolster or rolled blanket. Set up the roll such that your head, neck, and back are covered by it and the end is at the base of your spine. Remember to brace your knees to relieve any pressure on your lower back.
During savasana, lie on your side.
What? You don’t have to do Savasana with your back straight? Without a doubt. Sometimes deviating from the “rules” is necessary, particularly if laying on your back causes pain. Those who are past due will be able to sympathise.
If you feel more at ease on your side than on your back, Savasana is the posture for you! You are welcome to add bolsters or blankets for support between your knees, under your chest and arms, and/or under your head. In a side-lying Savasana, these supports aid in maintaining hip alignment and spinal alignment.
Arms raised in savasana
Savasana is traditionally performed on the back, with the palms of the hands facing upward. A wonderful approach to gently stretch the pectoralis muscles at the front of your chest and open the rib cage as you relax is to raise your arms overhead, either straight out in a V shape or with your elbows bent like cactus arms. Put a bolster or some blankets beneath your elbows and forearms to support your shoulder joints for more comfort. Savasana for deeper relaxation & improving posture is great.
Savasana with the head facing the ground
I really did mean it when I stated it was okay to breach the rules! This is a prone Savasana version, which is very helpful if reclining on your back causes you pain. You’ll need a lot of blankets, bolsters, and cushions to support your joints and cushion the front of your body in order to accomplish this comfortably.
For this prone pose, I advise placing a bolster under your chest and belly. After that, support your forehead with a pillow, blanket, block, or all three while keeping the bolster beneath your torso and chest. This arrangement offers you room to breathe and prevents your back from arching excessively.
Higher Savasana
For those who might find it uncomfortable to lie flat on their backs, elevating the head and chest while in Savasana is another alternative. This is another position that is good throughout pregnancy and is especially helpful for those who are congested. Use as many blocks as necessary underneath the bolster to create an inclined position for your head, neck, and torso in this restorative pose.
To prevent the blocks from shifting under you, place a sticky mat there. Next, sit with the end of your bolster at the base of your spine so that it can support your lumbar spine as you recline. Your arms can be supported by more bolsters, a stack of folded blankets, or cushions. Skip the props and let your hands rest on the ground if you want more space across your chest and shoulders. Use a narrow bolster or a blanket rolled up under your knees. Schedule Savasana, for deeper relaxation, into your daily routine.