Let’s guide you through Savasana (Corpse Pose), the essential final relaxation of your practice—take all the time you need here to integrate what you’ve moved through.
- Get settled: Lie flat on your back, spreading your legs comfortably hip-width apart (or slightly wider, if that feels good) so your feet can fall outward gently. Rest your arms at your sides, palms facing up, about 6-12 inches from your body—let your shoulders soften away from your ears, no tension in your upper back.
- Adjust for ease: Tuck your chin slightly to lengthen the back of your neck, and let your jaw go loose (your teeth don’t need to touch). You can close your eyes, or let them fall softly toward your nose if closing feels overwhelming.
- Breathe naturally: Let your breath come in and out on its own rhythm—no forcing deep breaths here. Notice the rise and fall of your belly (or chest, whichever feels true) with each inhale, and the slow release with each exhale.
- Relax layer by layer: Mentally scan your body from your toes up to your head: As you exhale, imagine melting tension out of your toes, feet, calves, knees, thighs, hips, belly, chest, hands, arms, shoulders, neck, face, and scalp. There’s no “perfect” way to do this—just let go of any effort.
- Stay here: Hold this pose for 5-10 minutes (or longer, if you love it!). When you’re ready to come out, start small: Wiggle your fingers and toes gently, then bend your knees toward your chest. Roll slowly to your side (like a log, not twisting your torso) and rest there for a few breaths. When you’re settled, press yourself up to a comfortable seated position—take one deep breath here, then open your eyes.
Great job—you’ve honored your body and mind. Namaste.
作者声明:本文包含人工智能生成内容。
