“The soul that moves in the world of the senses and yet keeps the senses in harmony… finds rest in quietness.” – Bhagavad Gita
This pose will help you letting go of whatever problems or thoughts you have been facing through the day. All action originate in the mind, when the mind receives a stimulus that alerts it to the need for action, it sends a message via the nerves to contract the muscles in readiness .In this world we are constantly bombarded by stimulus that is why most people live in constant tension even when sleeping. This unnecessary tension can drain our energy resources, create discomfort, cause tiredness and even create illnesses. Therefore; learning this pose well will bring one countless benefits and peace of mind. Deceptively looking simple is one of the most difficult asanas to do well, and one that changes and develops with practice. Even a few minutes of deep relaxation will reduce worry and fatigue more effectively than many hours of restless sleep. One needs to understand that doing the asanas is similar to acupuncture or Shiatsu, with each asana putting pressure on, and stimulating different points. This helps release any potential blockage. After the prana (energy) is freed, it is best to allow some type of relaxation for it to flow freely. This pose will help the heart beat return to normal after each pose; lactic acid can be eliminated from the muscles, the prana can circulate freely, and one can relax mentally. To start the body should be straight; make sure that the head is not twisted to one side.
- The back is flat on the ground.
- Legs are straight, but not tense.
- Feet are about shoulder with apart. (1/2 meter or 2 feet apart).
- Toes are relaxed and falling out to the sides.
- Arms are at 45-degree (approximate) angle from the body
- Hands are relaxed with palms upward and fingers slightly curled.
- Eyes are closed.
- The entire body is completely relaxed. (Expending no energy)
- Mind is focused on the breath.
- Do not allow the mind to dwell on external events.
- Breathing is abdominal. Inhale, abdomen rises.
- Exhale abdomen down. Breathing is quiet through the nose.
- You get rid of all the air before getting new air in.
- That way you could inhale more. Do not strain or force the breath.
- Make 6 to 8 deep abdominal breathing.
To ensure that there is no tension on the shoulders slowly roll the head from side to side once bringing one ear to the ground and the other. Bring the head back to the center and fix the mind on the breath.
To let your body know the difference between tension and relaxation 1st. Inhale and bring the legs and the arms up about an inch from the floor and tense them up, then exhale and release them,
Then inhale bring the hips up off the floor and tense your abdomen, your buttocks (tensing all your lower torso up), then exhale relax,
Then keeping the head on the ground bring your chest up, tensing your upper back up Exhale relax.
Then inhale deeply bring the shoulders to your ears and tense your shoulders up, then exhale, and let go Inhale bring your shoulders down to your feet, exhale, relax.
Inhale and make a prune face. Tense all the muscles in your face towards your nose make a really tight face, exhale let go. Then inhale stick your tongue out towards your chin, and rolled your eyes up into the sockets, and exhale relax. Then start making autosuggestion with your body. First, tell your feet to relax, just think feet relax, feel your feet relaxing, then relax your legs, and tell your legs to relax. Relax your lower back, think lower back relax. Relax your spine, spine relax. Relax your shoulder and your chest, imaging your shoulders and chest relaxing. Relax your neck, feel your neck relaxing.
Relax your face. Relax your mind, repeat mind relax. Bring the awareness inside you, away from the external Focus on that silence within. Relax for a few minutes. Start with 1 up to 10 minutes. Observe your breath. If you get distracted bring the attention back to your breathing. You will always have thoughts pop up. Do not get frustrated. The space between your thoughts will get bigger and bigger. If you are interested this could be a nice start to a meditation practice.