Savasana (Dead Body Pose)
At the end of the standing series, you may feel great relief to hear the word "savasana!" During the first half of class, we awaken and warm up our muscles, ligaments and skeletal system. The first savasana gives us a chance to relax the entire body and prepares us to get deeper into the internal organs during the floor postures.
Think of this long savasana as the "dress rehearsal" for the 20-second savasanas you will do between each set of each posture during the floor series. Take a moment to make your adjustments, get comfy- then try your best to be absolutely still for a couple of minutes. Just like any other posture, if you "fall out" (for example, if you fidget or wipe your sweat) just take a breath and try again.
Start with your legs straight and heels together, then let your feet fall open to the side. It's ok if your heels don't remain together when you relax the legs- we just touch the heels to be sure your legs are aligned with the center of your body. Start with your arms on the towel by the sides of your body with your palms facing up. (Don't worry if your palms don't stay that way- they will with time and practice! For now, you can try adjusting your shoulder blades down your back to help keep the shoulders open.)
Keep your head straight, your eyes open and breathe normally through your nose. Completely relax everything.
The purpose of savasana during hatha yoga class is to allow your circulation, heart rate and breath to return to the normal position before you start the next posture. The stiller you can be, the better! Sometimes doing "nothing" is very difficult... like any skill, it takes practice. One great thing about savasana is you can practice it pretty much any time!
Not only is savasana an excellent skill to learn for getting the most out of your yoga- it is an invaluable skill for your life outside the room as well. Be sure to rest at least a couple of minutes at the end of class in your final savasana, letting every part of you relax totally before you move on with your day.
One of the best ways to learn more about the postures is to read Bikram's "Beginning Yoga Class" book. Attend class 3 to 5 times weekly to put your learning into action and make your body smile!
Naren Heals Back Pain, Loses Weight & Forms Healthy Habits
"The key reason I started Bikram yoga was my severe lower back pain. I was injured at work in August of 2015 and for a year I tried physical therapy, acupuncture, massage, medication, even cortisol injections. It was always the same pain, and it was not going away. Then I lost my older brother last December and I went into depression. I had to make a big change. In July 2016 I was exploring online looking for more options hoping to finally come out of this pain in my back. I discovered Bikram yoga reviews about this yoga helping with chronic pain, and I decided to do a trial at BYSJ.
It has been 3 months of practicing about 3 times a week, and I have stopped drinking and feel no more depression. I have lost 32 lbs and 3% body fat, and I feel strong and fit. I actually enjoy the classes! Best of all, my back pain has gone away. It has made a massive difference in my lifestyle. Because of me my wife Sangeeta joined too, and we both enjoy doing Bikram yoga. We are eating healthier and we are devoting time for ourselves to get to class, even with our hectic schedule of work and kids. At 4:30, I drop everything and go to yoga!
I would like to say thank you to Kay and her team for being so helpful and friendly and making us feel welcome always. I feel so at home and comfortable at this studio. The moment I walked in the door I felt welcomed and loved. It is a beautiful and sacred gem in St. Johns. The owners, teachers and members of BYSJ always motivate you!"
-Naren Sharma, 39, BYSJ member, surgical technologist and father of 3
Studio leader, yoga-doer and life-lover, Kay D.