Savasana is the final pose in a class. The word Sava means a corpse. Mr. Iyengar says that this is an asana that brings life to the body while imitating death. It is not an easy pose to do, especially if you have a restless mind.
In this chapter Mr. Iyengar says that …”the feeling of tranquility, solemnity, solitude, inwardness and limitlessness experienced during Savasana transports one to a strange and mysterious world. This asana liberates the practitioner from the stress of worldly life and brings him or her to the frontiers of peace and tranquility. This is what happens when you drop into a deep and delicious Savasana at the end of class. But, sometimes unexpected fear, panic or deep anxiety can rise up from the inner recesses of our consciousness. At other times the inward journey can send you into a deep slumber, making the mind blank and sluggish rather than peaceful and vibrant.” Some students take to Savasana right away and enjoy the quiet relaxation it provides. Some will fall asleep. Initially this is not a bad thing. People fall asleep because they are chronically tired, or maybe they are not sleeping well at night. Other students see it as a waste of time because you are not “doing” anything. It can take a while to cultivate this attitude of just being. Just like other asanas, even in Savasana you progress through various stages and levels until the asana is mastered.
In the previous chapter, Mr. Iyengar discussed how to properly sequence a practice by ending with poses that are calming and quieting. In this chapter he says: “Ending the practice with soothing and pacifying asanas ensures that the mind and body are appropriately prepared for Savasana, which concludes the sequence. If your practice does not end with pacifying asanas and Savasana, the body and mind will suffer. The dynamic asanas that form the crux of one’s practice are prone to beget after-effects like tremors, excessive stretch of certain muscles, irritability or nervous tension. The closing asanas and Savasana help to minimize these painful effects.”
A normal practice session can end with Shoulder Stand, Plough Pose, Supported Bridge Pose and Legs-Up-The-Wall Pose and Savasana.
Lying down in Savasana is not a casual act of just sprawling yourself out on your mat. Just like any asana, there is a technique to it. Here are some points from this chapter:
Always begin to lie down with your knees bent and then straighten your legs.
Place yourself symmetrically on your mat.
Lie down in Reclined Mountain Pose first; legs together arms by your sides
Turn the upper arms out to tuck the shoulder blades in and let the back of the hands rest on the floor with the arms at about a twenty-degree angle from the torso. The knuckle of the middle finger should rest on the floor with the fingers gently curled towards the palm.
Keep your legs together when you lie down and then release them on an exhale. Just let the feet flop apart and do not spread the legs wide apart in Savasana.
See that the forehead and the chin are on the same plane. The chin should be neither lifted or tucked. The front and back of the neck should be even.
Relax the eyeballs in their sockets and relax the inner and outer corners of the eyes.
Let there be the tiniest space between the teeth of the upper jaw and the teeth of the lower jaw and the tongue rest on the floor of the mouth. Relax the lips and the outer corners of the mouth.
Let the body rest quietly on the mat with soft, gentle breathing. Scan the body to see that there is no gripping in the jaw, shoulders, hands, buttocks, thighs or feet.
When it is time to come out, first increase the breath and then begin moving from the extremities towards the core. Bend your elbows one by one and bring your hands to rest on your torso. For a moment connect with your breath and your heart beat. Bend your knees one by one and gently roll to your right side. Rest for a moment before turning towards the floor and using your hands to push your self up to a sitting position. Take your time and try not to lose this quiet, calm feeling too quickly by jumping up and rushing about.
If you’d like to read more of the therapeutic closing asanas or some of the details about how to lie in Savasana you can read the entire chapter here.