shah-VAH-sah-nah
A state of conscious relaxation and total surrender that allows the body to integrate the benefits of practice. It is the practice of 'dying' to the ego to be reborn into the present moment.
Release all muscular effort.
Allow the body to become heavy.
Observe the breath without controlling it.
Lie flat on your back, legs spread wider than hips, toes splaying out.
Arms away from the body, palms facing up to receive energy.
Tuck the shoulder blades slightly underneath the chest to open the heart.
Ensure the chin is neutral, neither tucked nor pointing up.
Lowers blood pressure and heart rate.
Calms the central nervous system and reduces cortisol levels.
Facilitates deep meditative states and reduces anxiety.
Place a bolster under the knees to support the lower back and allow the hip flexors to fully relax.
Place a thin, folded blanket under the head, ending at the tops of the shoulders, to keep the neck neutral.
Place a sandbag across the pelvis or in the palms to encourage deep grounding and stillness.
Stand at the student's head, place palms on the front of the shoulders, and apply a gentle downward pressure toward the floor.
Avoid if the student appears startled; use a slow, firm approach.
Cup the base of the skull (occiput) and gently draw the head away from the shoulders to lengthen the neck before lowering it back down.
Do not pull abruptly; ensure the chin remains neutral.
Lay still.
Allow a feeling of easy stillness to fill your entire body.
Close your eyes.
Let your eyelids gently close as your awareness turns inward.