The Supine Relaxation Position
'Savasana'
Described below is the traditional pose for relaxation. This is the optimum position because it allows all muscles of the body to switch off; there is no necessity to engage and contract any of the skeletal muscles in order to hold this pose. The natural force of gravity pulls us towards the earth and, in this position, the whole body is able to yield to that natural force without losing the integrity of its structure. Complete structural balance and muscle release is achievable.
It is customary to take up this position on the floor, but it is perfectly acceptable to use your bed if you would prefer. The advantage of the floor is that it is firm and will not sag beneath the weight of the body; also, of course, there is usually some floor space available wherever you are, but not always a bed!
It may take a few times of practice before Savasana becomes second nature to you as initially you may be very aware of the bits of you that touch the floor, especially the bony bits like the back of your head, shoulder blades, or heels. For this reason, I strongly suggest that you place something like a blanket, quilt, or Yoga mat underneath you to give you a little ‘cushioning’.
In addition, it will provide some insulation between you and the floor, as well as giving you a clean surface to lie on.
You probably need to add some extra padding under certain parts of the body, depending on your personal and individual needs. This is covered fully under Using Cushions, which shows you why you might need them and where to place them for your comfort and safety. Successful relaxation requires complete comfort and correct physical alignment before you start!
Caution for Pregnancy
Lying flat on your back is not recommended for the later stages of pregnancy (3rd trimester). If you are pregnant and wish to use Savasana for your relaxation, then support your trunk and head on large bolsters so that you are in a semi-reclined position. You could also look under Alternative Postures and use positions [C] or [D], seated in a comfortable chair.
The posture
This position is adopted by lying supine full length on the floor. It is important to take time to check that the whole body is in a straight line and that there are no twists or kinks in the spine or neck.
Follow the instructions below to ensure that all body parts are in the ideal position to allow for complete relaxation.
1. The spinal column needs to be elongated to eliminate compression between the vertebrae. Do this by first wriggling the shoulders away from the ears, then wriggling the hips/pelvic girdle away from the shoulders. Re-check that you are still in a straight line and that shoulders are level and hips are even.
2. Rest the back of the head on the floor with the head and neck in a straight line with the rest of the spine. The back of the neck should be lengthened so that the chin is drawn very slightly in and down towards the sternum (breastbone). Imagine that your chin and forehead are level and that both are parallel to the floor.
3. Shoulders are even and drawn down away from the ears. Roll the shoulders back towards the floor, so that the front of the upper chest is broadened across the collarbones. Ease the arms away from the shoulders and position them a little way from the sides of the body to create a good space under the armpits.
4. Arms are gently rolled outwards from the shoulder sockets with the elbow joints relaxed and easy. Hands rest on the floor with the palms facing upwards; fingers and thumbs are softly curled.
5. Take the legs at least hip width apart and allow the weight of the legs to roll them outwards at the hip joints.
6. The feet should follow this outward rotation of the legs so that they are falling out a little to each side. Knees should be unlocked and soft.
Close your eyes and you have successfully prepared the way to enjoying your relaxation to the full.
A variation of savasana
Occasionally, people can feel too exposed or vulnerable in the traditional posture. If so, then try this variation until you feel more confident about having your arms to the side.
Start by following all the instructions for the full posture above, including having the arms by your sides and away from the body.
Once you have established correct alignment and positioning for the shoulders and arms, then gently fold the elbows to bring the hands to rest softly on the abdomen. Palms are face down and hands may be ‘stacked’ or separate – whichever feels comfortable for you. Slide your elbows towards your feet to make sure that the shoulders haven’t crept up to your ears in the course of bending the arms.
You should now feel more connected to your body and you will also be able to appreciate the gentle ebb and flow of your breath through the soft rise and fall of the abdomen beneath your hands.
Posture Choices
REMEMBER there are plenty of alternative positions to explore so check out Alternative Postures; then you can be sure to have found the right relaxation position for YOU – Savasana is not going to suit everyone. Also take a look at Using Cushions. Pillows and cushions play a very important role in keeping you safe, improving your comfort, and encouraging structural problems to correct themselves.
