Shavasana yoga is called the queen of asanas and, despite its simplicity, is considered difficult. Most often, it completes a set of hatha yoga exercises, but it is not an addition to the practice. We perform the whole complex of asanas precisely in order to prepare our body and mind for the most important thing - shavasana. You can also perform it yourself when you need rest and reboot, for example, after a working day.

For shavasana, you don't need anything other than a flat surface to lie on. But for more comfort, you can use a small pillow under your head, a special eye mask, bolsters, a yoga mat, a warm blanket, music or voice accompaniment.

The main goal of the corpse pose is complete relaxation at the level of the body, thoughts and emotions.

Many underestimate the benefits of shavasana in their practice, devote little time to it or skip it, citing its lack. Giving it 10-15 minutes a day, you will soon feel more energetic, collected, peaceful.

The benefits of shavasana in yoga

⇒ relieves physical and psychological fatigue and overexertion;

⇒ normalizes blood pressure, cardiovascular and respiratory system;

⇒ relieves nervous tension;

⇒ helps to cope with stress, depression, neuroses;

⇒ improves sleep, mood;

⇒ activates mental activity;

⇒ allows you to better understand yourself, your desires and needs, take a fresh look at the world around you and your place in it.

Dead Man Pose Technique

The savasana technique can be divided into 3 stages.

At the 1st stage, you relax your physical body. Lie on the floor, let your body take a neutral, as even a position as possible (this is important for the correct distribution of energy). Arms and legs lie freely along the body. Relax the whole body from the limbs to the center, let the body spread over the surface.

At the 2nd stage, try to focus on breathing, so it will be easier for you to drive away obsessive thoughts, look inward, stop the internal dialogue. It is important to achieve a state of presence and complete peace of mind.

The most difficult thing is to relax the mind. He must remain awake, but free from thoughts, ideas, feelings, emotions.

At the 3rd stage, we let go of consciousness, disconnect from the outside world, its perception gradually becomes dull, as it were, all sounds move away. This is the stage of deep rest.

Exit from shavasana should be slow. Slowly turn to your right side, pull your knees up to your stomach. Hold in the fetal position for a while and rise slowly. Only by accepting sitting position, open your eyes. At the end of the practice, you should have a state of lightness, joy, freshness.

Music for shavasana, yoga and meditation

And although music is not mandatory for the practice of yoga, it helps to tune in to a certain state, abstract from the outside world and a series of thoughts in the head, and concentrate on the "here and now."

Popular among yogis are mantras, instrumental music, sounds of nature, calm music in the “relaxation” style. You can select audio based on your preferences.

The Shavasana pose is used in yoga for relaxation. What is Savasana? The word "shava" in Sanskrit means a corpse. This is a favorite asana for many to relieve mental and mental stress.

In today's world, many people are stressed. A fleeting and fussy life brings overstrain and overwork not only at work, but also at home. This is especially true of large cities, where there are many ambitious people who want to improve their financial situation and gain recognition. A huge flow of diverse information, which is mostly negative. These and other reasons increase stress, loosen nervous system person. Stressful situations take away a lot of strength and energy, so people quickly get tired and get sick.

It is important to be able to relax in this state. If you do not do relaxation, you can seriously harm your health.

In yoga, Shavasana is perceived as the most effective means to remove tension in the body and calm the mind, therefore it is loved by many. Its technique is easy, but the difficulty lies in harmonizing the body and mind. It is often called magical Savasana.

Shavasana Sequence

The corpse pose in yoga helps the body to relax completely.

Therefore, choose a quiet place with a flat surface. Clothing should be minimal.

After that, do the following:

1. Lie on your back, straighten up. Place your head comfortably. lower limbs spread a little, bend your knees a little.
2. Stretch your arms and place them along the body, at a small distance from the hips. The palms are directed upwards, the fingers are slightly bent.
3. Slightly open your mouth, relaxing the lower jaw.
4. Close eyes.
5. Relax muscle tissue.
6. Free the brain from pressing problems, worries, fears.
7. In the process of relaxing the mind, one should feel every part of one's body through thought and imagination without effort.
8. If there is still tension somewhere, relax there, releasing the muscles.
9. Feel the rhythm of the breath until you are no longer aware of your own body.
10. At the moment of returning consciousness to the body, do several deep breathing cycles, slowly connect your legs, arms, open your eyes, stretch and sit down, then get up.

Video to help:

To get the desired result, you need to pay attention to such details:

• The place for exercise should be quiet, preferably with ventilation. The environment is pleasant, without midges, mosquitoes, etc.
• The rug is thick with a smooth surface.
• To find a comfortable place for the head, shake it from side to side and choose a comfortable position on a single line with the spine.
• The back of the head lies in a comfortable position, without tension in the back and pinching in the neck.
• The whole torso is calm, legs, arms are in a symmetrical position.
• Straighten the lower limbs and spread them to a comfortable distance. Relax them and slightly turn the feet outward, the knees are relaxed and slightly bent.
• Move your hands slightly away from the hips and leave them in a passive and comfortable state, bend a little, turn your palms, relax your fingers.

• The lips do not compress, but slightly touch.
• Release the chin, the lower jaw is slightly sagging, do not close the teeth, lower the tongue behind the lower rows of teeth or as convenient.
• The head does not move, the muscles of the face are relaxed, lie still in complete passivity.
• Consciousness begins to feel the contact of different parts of the body with the floor.
• Slowly transfer the awareness of the environment to the body. To make it easier to do this, imagine that there is nothing in the world, only your body. Gradually relax each part and bring it to a state where it is impossible to control it. Feeling complete relaxation, focus your attention on holding the body, as if sinking into the floor.
• Consciousness leaves the body, a feeling comes that it is inanimate and it is not yours.
• Eyes slowly close. The eyelids are closed and do not strain, eyeballs in a motionless state as in a restful sleep.
• Breathing through the nose. There is no need to adjust it. With experience, breathing slows down and mental activity calms down.
• Remain in this position and stillness, without losing vigilance inside, continuing to relax. Free the brain from work and leave all the fuss, negative emotions, chaotic thoughts. When the last thought leaves the brain, try not to think about anything. Rebuild all attention inward and awaken the inner state of peace.

An excellent assistant will be music for relaxation, a video with a spoken text of meditation.

How to learn to relax?

It is impossible to relax instantly. This needs to be learned. This is done gradually in small parts of the body, without effort. Relaxing a certain part of the body, you can not move it, concentrate your attention there and relax, releasing the muscles and joints. And only after feeling relaxed can you move to another place. After each transition, choose a larger area of ​​the body. At the end, relax all parts of the body at the same time. It will work if you have practice.

When the muscles of the musculoskeletal system are relaxed, they switch to relaxing the internal organs (heart, lungs, etc.), focusing on them. Complete relaxation of the body removes physical and mental stress.

Do not transfer your mind very slowly from one part of the body to another, but do not do it quickly either. It is advisable to use video, audio with relaxing music and meditation.

Breath

Breathing is very important in yoga. Applying Shavasana at the first stage, the consciousness is kept on inhalation and exhalation, which at first are deeper than usual. Once you learn to relax, you don't need to focus on your breathing.

Breathing is abdominal, allowing the diaphragm to expand downward and fill the lungs with air at the bottom.

Benefits for the body

If Shavasana is performed correctly and systematically, healing results can be obtained in many directions.

Physical Benefit:

• Calms the mind, body, are removed different kinds voltage.
• People with a high temperament, unrestrained, easily vulnerable are advised to do asana, in case of anxiety, nervousness. They will feel peace and relaxation.
• Minimizes anxiety, fear, anxiety, insecurity.
• Gradually eliminates depression, emotional stress. Inner peace is restored.
• Resting in Savasana, there is a surge of new strength. The body heals, mental abilities improve.
• Overstressed areas of the body are restored. Increasing energy reserves.
• In the shortest time period you can get maximum amount strength.
• With mental fatigue, posture increases concentration.
• After active physical activity, helps to quickly relieve fatigue, and restore the body.
• Those who have insomnia will feel rested after the exercise, their sleep will improve.
• It has a regenerating effect, slows down the aging process.

Benefits of Savasana in therapy:

• relieves pain;
• relieves tension in the spine;
• normalizes blood pressure;
• systematic performance of asana helps in the treatment of neurasthenia, asthma;
• due to muscle relaxation, metabolic processes are inhibited;
• helps with diseases of the cardiovascular system.

Spiritual healing:

• increased awareness;
• develops self-control over emotions and body;
• a harmonious balance of the body and awareness is created;
• forms the ability to distract feelings from perceived objects. It becomes easier to meditate;
• a setting for some detachment is created, introspection develops (observation of one's mental processes).

Having mastered Shavasana in yoga, you can rethink a lot.

Yoga for everyone. A guide for beginners Natalya Andreevna Panina

Shavasana (dead pose)

Shavasana (dead pose)

In most cases, it is given at the end of the course, but a beginner can also practice it before class to calm down, relieve fatigue and normalize blood circulation.

D. Halfeld argued: "The art of giving rest to the brain and willpower to get rid of all worries and anxieties is perhaps one of the secrets of the accumulation of energy by our great people."

In addition, at the beginning of the path, many asanas will be difficult, and after each difficult asana, you can move on to the next one only through a short-term Shavasana, so it makes sense to learn it now.

Lie down on a mat without a pillow, take off everything that can interfere (watches, glasses and tight clothing). The body is relaxed and stretched in one line without tension. The feet can be turned to the sides (Fig. 14). Order your arms, legs, face and any other muscle group to relax, your mouth can be slightly open, but you should breathe through your nose. Stay in this state for a while. Soon you will have a desire to sleep, but you will drive it away without any effort.

Rice. 14. Savasana

In these moments, nothing exists for you, any worries do not concern you. The brain continues to work, but you chase away one thought after another. After a certain practice, the brain itself will plunge into “thinking nothing”, but this will not be possible soon.

After a while, the arms and legs will become warm and become heavier. With some experience, you can make any part of your body warm.

The warming of individual organs indicates that the muscles are being intensively restored. Breathing becomes calm and slow. Now you are doing relaxation while lying on your back, but in the future you will achieve this state in any position. This ends stage I, which many are content with. At the same time, we achieve complete muscle rest, all muscles and tissues are relaxed and filled with life-giving blood, restore vitality and energy. The body accumulates prana.

However, yoga goes further, they give rest to the brain, "turning off" it for a while. To do this, they focus on the tip of the nose, driving away all thoughts and feelings. You can imagine that your body is like a nutshell that you do not feel right now. Focus on something infinite - the forest, the sky or the ocean. This is also difficult, but already within a month you can clearly imagine the endless expanse or a picture of the blue sky. Focusing on any of these representations completes Stage II. Here there is still a single thought, outside of which nothing exists.

When this idea is strengthened, if we supplement it with the fact that you see yourself as if soaring in the blue expanse of heaven, like a bird, or freely swinging on the waves of the sea, there comes a moment when consciousness “falls” into the void. This is the Stadiya (final), but it is not a dream.

It is important that before diving into this state, your last thought should be a feeling of complete peace, relaxation and tranquility. Waking up, a person experiences an unusual lightness in the body and thoughts. It happens that at the moment of “turning off” consciousness, a bright blue flash is visible - this is also a sign of deep relaxation.

It is impossible to leave Savasana sharply. First move your arms, legs and whole body.

The impact of this posture is enormous: you feel restored, you are overcome by a pleasant feeling of renewal, warmth becomes a single accumulator of vitality, bioenergy and cheerfulness. In Savasana, the recovery period is more intense than in sleep. In a state of relaxation, waste products, toxins and oxidation products are removed from the cells. Yogis say that a 20-minute stay in deep Savasana is equivalent to 8 hours of sleep.

Signs of deep relaxation:

- if in a relaxed state you decide, for example, to raise your hand at the command of the brain and carry out this decision immediately, then relaxation is insufficient;

- if you raised your hand after 1 minute, then the relaxation is sufficient;

- if you do this after a few minutes, then you have achieved absolute relaxation.

The ability to relax is a necessary condition at all levels of yoga, so there is an urgent need to master this unusual exercise.

Yogis give some advice:

- in the relaxation technique, the most significant is the “turning off” of consciousness, that is, thoughts, since after that there are no more factors that can cause tension in any form;

- to relax, you need to want it;

– relaxation is not something far-fetched, but a property of the human body, partially lost or “hardened”, but preserved in the animal world;

- the highest degree of relaxation cannot be taken by force, it requires regular practice, a gentle approach, smoothness and patience;

- V Everyday life try to avoid muscle tension when it is not directly necessary, get easy gait In a word, control yourself in all situations.

According to ancient prescriptions, God Shiva demonstrated 8400 postures aimed at strengthening the body, health and spiritual perfection. In various literary sources, 84 poses are most often mentioned, having mastered which one can cognize Samadhi and get buddhi (subject to further work on oneself).

Asanas can be divided into groups according to their action on the spine, that is, 8 degrees of action on the spinal column: 4 inclinations, 2 twists, compression and stretching. You can find the division of asanas into 2 groups: physical and meditation. The purpose of the latter is to create stable position body, to ensure proper blood supply to all organs, proper breathing that does not interfere with self-deepening, as well as an even, uninterrupted flow of a nerve impulse and minimal stress. Padmasana and its variants are the only meditation postures. Asanas of the 2nd group are characterized by maximum local tensions. There is also a classification starting position: sitting, standing, lying and inverted postures. Certain groups of asanas have an effect on the chakras: on Muladhara - in a standing position; on Svadhisthana - bending forward; on Manipura - twisted to the side; on Anahata - arching back; on Vishuddha - balancing asanas; on Ajna - inverted asanas; on Sahasrara - seated asanas.

Yogis say:

- the health and strength that asanas give are not an end in itself or the goal of yoga in general, the task is to make our body able to withstand large voltages of Kundalini currents;

- the highest practice is to awaken the Kundalini by asanas with the help of mudras, bandhas, pranayamas and other methods;

- whether you like it or not, but the practice of asanas in our body carries out a very subtle and not noticeable for a long time work to awaken the "dormant" mental centers (chakras), and in general the entire Kundalini system is being prepared;

- creating certain tensions and relaxations with the help of asanas, you, regardless of your consciousness, direct special vital forces to certain places, which also carry out hidden work;

- the practice of asanas prepares your body for higher pranayama, where the path without them is booked.

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The essence of the asana is in the name: the posture of the dead. With perfect execution, absolute relaxation of the muscles of the body and a stop of thought are achieved.

Execution technique

Clothing should be loose and appropriate for the room temperature. Comfort is important here.
Lie on your back on the floor, legs extended, arms along the body.
Take a deep breath and tighten the muscles of the whole body. Exhale.
Without relaxing, take a few full breaths.
Close your eyes and relax, letting your hands rest freely, palms up, at some distance from your hips and spreading your legs one and a half shoulder-width apart.

Carefully monitor the condition of the muscles of all parts of the body in the following order:
legs from fingertips to hip joints,
hands from fingertips to shoulder joints,
torso from the crotch to the neck,
neck to the base of the skull
heads. Viewing the head in the following sequence: back of the head - crown - side surfaces and ears - cheeks - lips, tongue - nose - forehead - eyes.
Relaxation of the forehead and eyes is a necessary condition; without this, it will not be possible to relax the body and “stop” the mind.
While watching, you need to try to remove (dissolve) the tension where it is felt.
Enough effective reception- viewing the main joints and relieving the feeling of tension in them. If it is possible to remove the feeling of tension in the joint, then all the muscles related to this joint relax by itself.
Breathing should first be quite deep, slow and rhythmic, then natural, and finally it should be “let go”, allowing it to flow so that as it wishes. It is better to just forget about it.

There are a huge number of techniques and meditation techniques that promote relaxation, but experience suggests that it is best for each person to find their own method of bringing the body and mind into a state of complete rest.
The main difficulty of Savasana is to relax the mind. He should become absolutely calm, motionless, free from all thoughts and ideas, as in a deep dreamless sleep, but - awake. It usually takes years to study the behavior of your body and mind during relaxation to achieve this state. It can only be unequivocally stated that an attempt to solve the problem of “stopping” directly “on the forehead”, by an effort of will, is in most cases hopeless. Here the principle may be more useful: the stronger the tension, the deeper the relaxation.

Usually Savasana is really deep and full after strenuous asanas. In such cases, even its first phase is not needed - the tension of the whole body, as well as special tricks designed to remove blocks of tension in the body and stop the "internal dialogue".
In any case, it is usually impossible to make the internal dialogue disappear, you can only take some “cunning” move, as a result of which it will stop by itself.
One of the methods of stopping the internal dialogue in Shavasana can be, for example, focusing on the sensations in the nostrils: the coolness of the inhaled air and the warmth of the exhaled air, which helps to increase muscle relaxation, which is carried out by sequential relaxation of the muscles until a feeling of heaviness.

At therapeutic Yoga practice to be in deep Savasana for more than fifteen minutes is undesirable.

The exit from a short Shavasana should be very soft and careful: first, move your fingers and toes a little, then gently, gently stretch, inhale deeply, and only after that - open your eyes; then you should roll over on your side and lie down for a bit, and only after that - slowly rise to a sitting position and, if necessary, stand on your feet.
As a rest, a truly done Savasana is far superior to deep sleep, although the detoxification of the body that takes place in sleep does not occur, so sleep is still necessary in certain quantities.

In order to intensify the process of accumulation in subtle body additional energy, you can lie down with the heels of straight legs together. However, with a lack of experience, this somewhat reduces the effectiveness of relaxation, and if the Shavasana is too long, it can cause an “internal explosion” in the mind, the consequences of which can be unpredictable. Therefore, the best position, if the room is not too cold, is with the feet one and a half shoulder width apart.

Action. The practice of Savasana frees the body from all tensions and prepares it for new loads. If the pose is mastered well, it can become a partial replacement for sleep. A few minutes of Savasana practice bring the tired body into a state of balance, and the person gains the ability to work normally. This way of rest is especially useful for those who, due to the specifics of work, are deprived of the opportunity to sleep regularly.
Shavasana is the main therapeutic exercise for those suffering from heart disease and hypertension.
Yogis with the help of this asana achieve the state of Yoga Nidra - waking dreamless yogic sleep - and enter the sphere of the Universal Mind.

There is a simple way to "energy pump" through the practice of Shavasana. Shavasana is performed until it exhausts itself. A person who is in deep Shavasana suddenly notices that relaxation, as it were, instantly dissolved in a powerful surge of strength and the full readiness of the body to immediately act actively and overcome any obstacles. As a rule, this happens no earlier than forty minutes after entering Shavasana, during which various kinds of psychoenergetic phenomena are observed in the body.
A gentle, careful exit from Shavasana is not necessary if this phase is reached. You just need to stretch, open your eyes, stand up - and act, trying, as far as possible, to rationally dispose of the power gleaned in Shavasana.

If during the practice of Shavasana there are painful sensations in the neck or lumbosacral region, numbness in the limbs (which indicates a problem in the spine) - master first.
For beginners! In cases cervical osteochondrosis or persistent tension of the neck muscles (for example, during daily work at the computer), I recommend starting relaxation from the head. When you reach the legs, check once again the completeness of the relaxation of the muscles of the neck and face.

In Chinese Qigong.

Mindfulness exercise.

Lying in Savasana, relax, feel the floor that presses on some part of your body, freedom in some areas and clamps in others. Some will feel light, some will feel heavy. One is refreshed, the other is tired.
Receive and accept everything that happens from within and without evaluation and labels.
No need to think that it is bad to feel the clamps or it is right to be free. Here these categories are unsuitable. Because this is an exercise of experience, of experience.
As the expectation decreases, the sensations become richer and fuller. You can begin to become aware of changes that happen on their own. Tension will ease, the floor will become more comfortable. You can become aware of your breath and changes in it.

In a previous article, I talked about . Now let's talk about the technique of performing the pose and preparatory stage to do the asana.

Let me remind you that the pose of the dead shavasana is the best pose for, which helps to relieve emotional and physical stress by conditionally separating the mind and body.

In other words, the posture of the dead allows you to eliminate the flow of thoughts, thereby helping to relax the muscles of the body parts and internal organs.

Having mastered the technique of shavasana, you can correctly respond to, prevent the occurrence of diseases, consolidate the correct attitude in life, find happiness and harmony. And these are not empty words. Already a lot of people have experienced the miraculous effects of quality relaxation in this pose, have become healthy and.

Why is this happening? As I said in the article, all our problems, lack of health and happiness, come from the intensified and uncontrolled work of the ego and lack of awareness. Be sure to read this article. When we relax in shavasana, we stop the ego. After that, our body and our soul, free from ego (from all our restless thoughts, negative emotions and other mental slag), gradually come to their senses, recover and recover. This is where happiness, health and harmony come from.

But remember that one shavasana is not enough to become truly healthy and. Need more. The fact is that during shavasana, we often relax very deeply and fall into a trance or fall asleep. This is how we turn off the superficial work of the psyche, but the subconscious, the deep layers of the ego come out, and here you need to be on the alert, not fall asleep, be in the position of a detached observer of all manifestations of the subconscious, which is not always possible with deep relaxation. Only in this way will all our internal dirt dissolve and disappear. This position is ideally achieved while sitting in meditation where there is a balance between relaxation and effort.

And yet, if possible, and lying in shavasana, you should also try not to fall asleep. But if you, during the performance of the pose, lose awareness and fall into unconsciousness, then there is nothing to worry about. It is common for our awareness to be dotted. Here you lie and are aware of parts of the body, or breathing, but you have fallen into a state between sleep and wakefulness, and you are not aware of anything. Here you are again watching yourself. You should not worry about it, but simply, if possible, remember yourself and emerge from a deep state of relaxation when you almost fell into a dream. It's bad when you just fell asleep in shavasana. But even if this happened, it's okay, the effect will still be, although not so significant.

In meditation, our awareness is also dotted, but there we do not fall into a half-sleep, but simply lose our vigilance and we are captured by a stream of thoughts.

That is why the ideal practice first consists of meditation, and then we lie down in savasana and relax very deeply.

With Savasana we remove all the tension that, for whatever reason, remained in the body during meditation or while performing asanas.

If you are very sick, overworked, or, for example, you are under a lot of stress, you are often not able to do meditation or asanas. This is where shavasana comes to the rescue. If you are a beginner, it is very good to learn relaxation in shavasana, in the future it will come in handy for the quality development of meditation.

Preparatory stage

Before you start the technique, you need to properly prepare the room, choose comfortable clothes and a rug. From preliminary stage depends on the degree of physical and mental relaxation. In the right environment, you will quickly master the skills of shavasana, after which external conditions will no longer affect the ability to relax.

Preparing for Savasana:

1. It is advisable to conduct classes in the same place, the sequence of actions in the technique should be the same. This is how a certain stereotype is developed, which helps to quickly relax and achieve deep relaxation.
2. The room needs to be ventilated. If possible, exclude extraneous sounds. Silence helps to effectively relax and not be distracted by all sorts of sounds.
3. Master the technique on the floor. Classes on a soft sofa or bed mattress will not lead to complete relaxation, cause drowsiness, and reduce the state of awareness of actions. Remember, shavasana helps to achieve deep relaxation, but while maintaining a state of awareness.
4. Place a thick, low-pile rug, hard blanket, or yoga mat on the floor. During the pose, it should be comfortable, but a feeling of floor pressure on the protruding parts of the body is obligatory. It is important.
5. When performing shavasana, it is not recommended to use a pillow under the head. For beginners, exceptions are made. When mastering the technique, you can put a flat hard pillow under your head and shoulders, in extreme cases - rollers under the lower back and popliteal fossae. In the first lessons, this will allow you not to be distracted by muscle strain while lying on a hard floor.
6. The room should have subdued light. Close the curtains to protect yourself from the bright rays of the sun. In cloudy weather, the windows can not be curtained. If insects have flown into the room, get rid of them.
7. Clothing should be comfortable and light. Remove the belt, jewelry, hairpins, watches, dentures, shoes. Nothing should distract from meditation.
8. You should not be cold during practice, so if necessary, cover yourself with a light blanket.

Performing the shavasana technique

Dead man's pose is the supine position. The legs are placed apart, approximately shoulder-width apart. The heels are pressed to the floor, the feet are turned to the sides. knee joints can be bent a little. Hands lie at a convenient distance from the body from the body, palms up, fingers half-bent. The head should be on the same axis with the body, the face is directed upwards. It is allowed to turn the head slightly to the side. The lower jaw is relaxed, the teeth are open. In this case, the mouth must be closed. If you feel like you are frowning, run your palm across your forehead to relax your facial muscles.

After you have taken a pose, you can begin to perform the technique. Make sure you are in the correct position. Parts of the body should not touch each other - arms with the body, a finger with an adjacent finger, left leg with the right leg. Give freedom to every part of your body, be sure to relax your face. Close your eyes, but don't force your closed eyelids to close.

The shavasana technique consists of 2 stages. Let's consider each of them.

Stage 1 - relaxation

Concentrate mentally on every part of your body and internal organ in order to relax them. Start with the toes, then go to the feet, knees, thighs, first of the left and then of the right leg. Then relax the muscles of the perineum, buttocks, pelvic organs. Move to the lower back and abdomen, mentally relax the abdominal organs, one by one. Then turn your mind's eye to chest and lungs.

Switch to the fingers, hands, forearms and shoulders of the left hand, then the right. Relax your neck, facial muscles, eyeballs. Stop on each part of the body until you reach relaxation. The relaxation sequence can be changed as you wish, but the algorithm must be constant with each meditation.

At the end of stage 1, try to distract yourself from the parts of the body and imagine how your whole body relaxes as a whole. Imagine the body as one whole, and it is completely relaxed. At the beginning of meditation, the arms, legs, torso, head become heavy, as if sinking into the floor. You cannot control them, they exist without your consciousness.

Stage 2 - immersion

Before closed eyes, imagine emptiness. Mentally expand the space. Let it envelop and consume your body. Now every part of it acquires lightness and weightlessness. You seem to be floating in the air. You feel good and happy.

Now switch your mind to breathing. Be aware and feel each inhalation and exhalation. Breathe as if for the first time in your life. At this stage, thoughts completely leave you, a “void” appears in the head, the mind exists separately from the body. An unusual and unknown early state of lightness, happiness and inner harmony arises.

Don't worry if you don't immediately experience physical and mental relaxation. Experience comes with time. No one was able to master the technique right away. First you will have the skills of physical relaxation, then the ability to relax the mind and the ability to eliminate emotions.

Thoughts will still come to you at first. Do not try to suppress them by force of will. It is much more effective to pass them through yourself without giving emotional coloring. Convince yourself that they are not important to you, let them go. Look at them from the side and continue to be in shavasana, consistently perform the stages of relaxation.

Every day, the skills of meditation and relaxation will bring you real pleasure and joy from life.

Over time, you will learn to be in shavasana not only at home in complete silence, lying on the floor. You can relax sitting and even standing, in any situation and at any time. Shavasana helps to learn to relax at any moment when external conditions or internal tension require it.

Learn to relax and you will become healthy and happy!

Good luck with your shavasana.

And now you have beautiful music from me. If soulful music is also performed with all my heart, it breaks through to a tear. Look and listen.