Yoga Journal's 2017 Pose of Year: Savasana

Introduction to Savasana

Savasana, also known as Corpse Pose, is a fundamental and revered posture in the practice of yoga. Its essence lies in providing a space for relaxation and meditation, often practiced as the final pose of a yoga session.

The Essence of Savasana

Meaning and Origin

The word "Savasana" originates from the Sanskrit words Śava, meaning corpse, and Āsana, meaning posture/pose. This ancient term reflects the significance of this pose as a state of complete relaxation and stillness. Shavasana has been an essential aspect of yoga for several hundred years, serving as a time for the body and mind to absorb and integrate the effects of the practice. It is traditionally performed lying on one's back with limbs relaxed, eyes closed, breath soft and natural, allowing practitioners to fully let go of physical distractions.

Position in Yoga Practice

Savasana holds multiple roles within a yoga session. It can be used at the beginning to calm and center awareness before proceeding with other postures. Additionally, it serves as a brief interlude between poses to alleviate fatigue and exertion. Most notably, it is practiced at the end of a session to provide rest for the body and tranquility for the mind while facilitating the integration and distribution of energy throughout the organism.

Common Misconceptions

Despite its profound significance, Savasana is sometimes misconstrued as merely lying down or taking a nap at the end of a yoga class. However, its true purpose goes beyond physical relaxation; it offers an opportunity for mental rejuvenation and emotional grounding.

The Selection of Savasana as Yoga Journal's 2017 Pose of the Year

Savasana, also known as Corpse Pose, was honored as Yoga Journal's 2017 Pose of the Year, a recognition that sparked varied reactions within the yoga community.

Criteria for Selection

Yoga Journal's Evaluation Process

The selection process for the Pose of the Year involved a comprehensive evaluation by Yoga Journal, considering the pose's historical significance, its relevance in modern yoga practice, and its potential impact on practitioners. This evaluation encompassed feedback from yoga teachers and enthusiasts, as well as an analysis of survey data regarding the variability of opinions on the necessity of Savasana in yoga practice.

Why Savasana Stood Out

Among numerous revered yoga postures, Savasana stood out due to its profound impact on mental and physical well-being. The survey results revealed that over 4 in 10 yogis believed Savasana was not obligatory, reflecting a diverse range of opinions within the yoga community. However, despite this variability, there were various reasons cited for considering Savasana essential in yoga practice, including tradition, integration of practice, and finding stillness. Additionally, Yoga Journal recognized Savasana as a down-regulator of the nervous system based on insights from yoga teachers. It promotes calming and sweet release through its ability to induce deep relaxation and meditation.

Reaction from the Yoga Community

Support and Critiques

The recognition of Savasana as Pose of the Year garnered both support and critiques within the yoga community. While some practitioners celebrated this acknowledgment as a validation of their personal experiences with Savasana's transformative effects, others expressed skepticism about whether it deserved such prestigious recognition. These varying viewpoints underscored the complexity surrounding perceptions of this seemingly simple yet deeply impactful posture.

Impact on Yoga Practice Trends

The acknowledgment of Savasana as Pose of the Year had a notable influence on contemporary yoga practice trends. It prompted discussions among practitioners about their individual experiences with Savasana and encouraged them to reevaluate its role in their personal practice routines. Furthermore, it stimulated conversations among yoga instructors about how to effectively communicate the significance of this posture to their students.

How to Practice Savasana

Savasana, often referred to as Corpse Pose, is a deeply restorative and meditative posture that holds significant physical and mental health benefits. Practicing Savasana can be a transformative experience when approached with mindfulness and intention.

Step-by-Step Guide

Finding the Right Environment

Creating a conducive environment for Savasana is essential for maximizing its benefits. Find a quiet and peaceful space where you can lie down without interruptions. Dimming the lights or using an eye mask can help minimize visual distractions, allowing you to turn your focus inward. Consider playing soft, soothing music or nature sounds to enhance the atmosphere of relaxation.

Body Alignment and Relaxation Techniques

Lie down on your back with your legs extended and arms resting comfortably by your sides, palms facing up. Close your eyes gently and bring awareness to each part of your body, consciously releasing any tension held in the muscles. Take slow, deep breaths, allowing the abdomen to rise and fall naturally with each inhale and exhale. Focus on relaxing the entire body from head to toe, letting go of any lingering stress or discomfort.

Common Challenges and Solutions

Mental Distractions

It's common for the mind to wander during Savasana, especially if you're new to meditation or relaxation practices. When intrusive thoughts arise, acknowledge them without judgment and gently guide your attention back to your breath or the sensations in your body. Using visualization techniques such as imagining a serene natural setting or repeating a calming mantra silently can also help anchor the mind in the present moment.

Physical Discomfort

Some individuals may experience physical discomfort while lying still for an extended period. To address this challenge, consider using supportive props such as bolsters or blankets under the knees or lower back to alleviate pressure points. Experiment with different arm positions until you find one that allows for optimal relaxation without strain.

Incorporating Savasana into your regular yoga practice offers an opportunity for profound rejuvenation and self-care. By cultivating a nurturing environment and addressing potential obstacles with patience and compassion, practitioners can fully embrace the restorative power of this timeless posture.

The Multifaceted Benefits of Savasana

Savasana, often referred to as Corpse Pose, offers a multitude of benefits that contribute to both physical and mental well-being. This revered posture holds significant importance in the practice of yoga, providing practitioners with a space for deep relaxation and introspection.

Physical Health Benefits

Relaxation and Recovery

Scientific research has shown that Savasana plays a pivotal role in promoting relaxation and aiding in the recovery process. A small study conducted in India measured participants' moods and stress levels before and after practicing Savasana meditation. The results revealed that individuals who completed the Savasana meditation reported significantly improved moods and reduced feelings of depression compared to those in the control group. This evidence underscores the profound impact of Savasana on emotional well-being, highlighting its ability to induce a state of deep relaxation that contributes to overall recovery.

Impact on Nervous System

According to research published in the International Journal of Yoga, Savasana encourages pratyahara, defined as a "turning inward of the senses." By blocking out external stimuli during this pose, the nervous system is granted an opportunity to relax and reset. Physiologically, Savasana leads to a decrease in heart rate, muscle relaxation, and overall bodily equilibrium. Initially, it may be challenging to achieve complete relaxation due to distractions such as discomfort or wandering thoughts. However, with consistent practice and focus on breath awareness, individuals can attain a state of conscious spaciousness where they can fully benefit from the pose's impact on their nervous system.

Mental and Emotional Health Benefits

Stress Reduction

The practice of Savasana serves as an effective tool for reducing stress and promoting mental well-being. This meditative posture allows individuals to release accumulated tension within their bodies while fostering a sense of calmness and tranquility. As practitioners surrender themselves to stillness during Savasana, they experience a gradual unwinding of both physical and mental strain. This deliberate act of conscious relaxation enables individuals to alleviate stressors accumulated throughout their daily lives.

Enhancing Mindfulness and Awareness

Incorporating Savasana into one's yoga practice enhances mindfulness by cultivating an acute sense of self-awareness. It provides an opportunity for individuals to observe their thoughts without attachment or judgment while remaining present in the moment. Through regular practice, individuals can develop heightened awareness not only during Savasana but also throughout their daily lives. This increased mindfulness fosters emotional resilience and empowers practitioners to navigate life's challenges with greater clarity and composure.

By embracing Savasana as an integral part of their yoga practice, individuals can harness its multifaceted benefits for holistic well-being—nurturing both body and mind through intentional restorative practices.

Conclusion

Reflecting on Savasana's Significance

Savasana, often hailed as the most important and beneficial of all yoga asanas, holds profound significance in the realm of holistic well-being. This revered posture offers individuals a transformative opportunity to find stillness, relax their minds, and nurture their overall health.

Personal Growth through Savasana

For many practitioners, the practice of Savasana transcends physical relaxation, serving as a gateway to personal growth and self-discovery. By surrendering to the restorative embrace of this posture, individuals can cultivate a deeper understanding of their inner landscape. Through introspection and mindfulness, they may uncover insights into their emotional patterns and thought processes, fostering personal growth and self-awareness.

Encouragement to Incorporate Savasana into Daily Practice

Studies have linked the practice of yoga—including Savasana—with several physiological health benefits. A few minutes in Savasana may help reduce stress levels while promoting emotional equilibrium. Additionally, practitioners have attested to its role as a great balancer for the nervous system, offering the body, mind, and breath much-needed respite.

As one yoga teacher aptly described it: "Savasana is the opportunity to gift the body, mind, and breath rest." Embracing this sentiment encourages individuals to prioritize intentional rest and rejuvenation within their daily lives. Making Savasana a part of one's regular routine not only trains the mind to be flexible but also fosters a sense of emotional resilience that extends beyond the confines of a yoga session.

In conclusion, by recognizing Savasana's multifaceted benefits and embracing its potential for personal growth and well-being, individuals are encouraged to incorporate this timeless posture into their daily practice. Through intentional restorative practices like Savasana, practitioners can embark on a journey towards holistic wellness—nurturing both body and mind with each moment of tranquil repose.

Remember:

• Embrace stillness for personal growth.

• Prioritize intentional rest for holistic well-being.

• Cultivate mindfulness through regular practice.

By incorporating these principles into your daily routine, you can harness the transformative power of Savasana for sustained well-being and inner harmony.

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