SARTHAK SAMANTARAY XI-A SHAVASANA (CORPSE POSE) “Sava” or “shava” refers to a corpse, while “asana” means posture or pose. Therefore, Savasana is commonly known as the corpse pose. It is a relaxing position practised at the end of the yoga session where the body is kept still in a supine position (lying on the back facing upwards)
PROCEDURE
Sit on the floor, keeping your feet on the ground or floor and knees bent. Lie back extending your legs with toes facing the ceiling. Keep your head in the centre and do not allow it to fall on either side. Extend your arms towards the bottom of the mat, resting the back of your hands on the floor. Make sure to broaden your shoulders and ribs. Relax your tongue, cheeks, lips, throat and neck. Let your eyes sink deep and slowly turn them downwards towards your heart. Stay calm and rest in pose for about 5 minutes. Exit the pose by exhaling and slowly turning towards the side taking a deep breath.
BENEFITS The essential pose is crucial for calming the mind and body, here are additional benefits: 1. Calms central nervous system, aiding the digestive and immune systems 2. Calms the mind and reduces stress 3. Reduces headache, fatigue and anxiety 4. Helps lower blood pressure 5. Promotes spiritual awakening and awareness of higher consciousness
CONTRAINDICATIONS 1. People with severe acidity should not practise Savasana. During this position, the throat and stomach are at the same level which makes it easy for acids to flow up the oesophagus causing heartburn and discomfort. 2. Avoid doing Savasana or corpse pose if you are having pain or injury. Pain in any part of the body can make it difficult to relax and meditate. VRIKSHASANA Vriksha is the Sanskrit word for tree, while Asana is the Sanskrit word for posture. As a result, this is known as Tree Pose in English. Vrikshasana is one of the standing basic yoga postures. Furthermore, in Hinduism, this pose was used as a method of austerity, or Tapasya, by Sages.
PROCEDURE Keep your back straight and stand straight. Lift your right leg and balance solidly on your left leg. Your right leg should be bent at the knee. Place the inner of your left thigh with your right foot. Make sure your right foot's toes are facing down. At chest level, join your palms in prayer position. Raise your arms above your head, stretching your hands upward. Hold the pose while taking a deep breath periodically. Separate your palms after lowering your arms to chest level. Return to a standing position by straightening your right leg. With your right leg, repeat the stance.
BENEFITS Improves balance and stability in the legs. On a metaphysical level, helps one to achieve balance in other aspects of life. Strengthens the ligaments and tendon of the feet. Strengthens and tones the entire standing leg, up to the buttocks. Assists the body in establishing pelvic stability.
CONTRAINDICATIONS If you have a recent leg, knees, or back injury, avoid performing this asana. It may be hard in the initial stage to place your leg above the knee, so one can place it below the knee. But never put it on the knee since all the pressure will be centred towards the knee then. If you suffer from migraine, insomnia, high or low blood pressure, do not perform this asana unless recommended by the doctor. SHIRSHASANA Shirshasana, also known as headstand, is the yoga pose where you stand inverted on the top of your head.
PROCEDURE Take it slow and one step at a time. Never rush while performing the headstand as it might lead to accidents. Choose a calm and quiet place to do this asana. Kneel down and stay focused. Bend and bring your head down on the yoga mat. Shift your body weight to your lower body and gently lift your one leg. While the first leg goes up, it is slowly followed by the other leg. Rest your hands with palms folded near the head. It acts as a support to the head. Make sure your body is straight. Stay in this position for few seconds, to begin with. Practise breathing with slow inhalation and exhalation in this position. BENEFITS 1. Relieves Stress. 2. Increases Focus. 3. Improves Blood Flow To The Eyes. 4. Increases Blood Flow To The Head And Scalp. 5. Strengthens Shoulders And Arms.Improves Digestion. 6. Helps To Flush Out The Adrenal Glands. 7. Decreases Fluid Build-Up In The Legs, Ankles, And Feet.
CONTRAINDICATIONS 1. The following people should not practice Shirshasana: 2. Children who are under 7 years of age are not advised to try this pose. Their skull can be soft and prone to injuries. 3. A strict no for pregnant women. The high risk of falling out of the pose is high. 4. Glaucoma can increase the pressure in the eyes and hence people with glaucoma are not advised to try this pose. 5. People who suffer from acute or heavy migraines, shoulder or neck issues give a second though before attempting. 6. If you are suffering from any serious heart conditions, hypertension, it can worsen the problem.
