What to do if you are tired, you feel like a stretched string, you can cry at any moment, and in general your life is absolutely not happy, and in the morning you don't even want to wake up? It's time to relax! After all, all this says one thing - too much tension accumulated inside. When relaxed, the muscles and nerves are completely at rest, and the strength is restored. Therefore, master the methods of relaxation and keep yourself physically, mentally and spiritually in a balanced state, without being affected by stress. To learn how to do this, read the article The Art of Relaxation.
Now we will talk about one very good way to completely relax, which she herself has recently begun to practice. This is an amazing pose - shavasana.
Little about shavasana
Shavasana is a special condition that is used in the practice of yoga. Shavasana is known as the posture of the "dead man" because in it your body becomes limp and motionless. With this posture, complete rest is carried out in a few minutes, during which the forces are fully restored, and the body is freed from toxins. It is advisable to perform shavasana once a day, and for greater concentration of consciousness - to lay your head to the north or east. During class, you need to make sure not to fall asleep, since sleep is qualitatively lower than relaxation. Yogis claim that practicing shavasana for 8-10 minutes is equivalent to three hours of sleep, and cosmetic procedures will not be needed at all. However, such an effect requires training, because despite the fact that this asana seems simple, mastering it is not so easy.
Savasana consists of 5 consecutive phases. To begin with, you should lie down on the floor, having previously laid a blanket and dressed warmly. Put your hands along the body with your palms up, spread your toes, turn your head slightly to the side (the head simply can not lie without tension of the neck muscles), open your mouth (press the tongue to the upper row of teeth, as if you pronounce the letter "t"), close your eyes. Calm down and try not to think about anything, normalize breathing, let it be smooth and calm. Now you are ready to go on.
At the next stage, you need to achieve maximum muscle relaxation and focus on certain points of the body. Concentrate gradually on the tips of the toes, calves, thighs, abdomen, chest, chin, lips, nose, nose, mid forehead. Relax your internal organs. Mentally move into the brain, and then repeat everything in reverse order. Learn to synchronize concentration on individual points of the body with breathing (as you exhale, mentally move from the bottom up, at the entrance, on the contrary), then you will get the feeling that a wave is rolling along the body. At first it will seem difficult, because the duration of inhalation is usually shorter than the time of mental advancement of the body, but later you will learn it. Each movement of thought is accompanied by verbal formulas of relaxation: "My body relaxes. My legs, hands, and my whole body become very heavy and warm. I am completely calm." Do not create gravity and heat only in the forehead and temples. Pay special attention to relaxing the muscles of the neck and head (eyes, lips, tongue), because while they are not relaxed, your brain is actively working. You will have a feeling of heaviness, in which the body as if flattens itself with its own weight.
Relaxation of the nervous system
The purpose of the third phase is to relax the nervous system. To do this, it is necessary to concentrate strongly on the tip of the nose and keep the eyes in this beveled position during inhalation and short breath holding. On the exhale, return the eyes to the normal position. Repeat this 9-13 times, until the feeling that the body seems to fall into the abyss.
You are in a state of muscular and mental relaxation, but your brain continues to function actively, so it is important to bring the consciousness into a state of self-hypnosis, in which you can use various formulas of self-hypnosis. Imagine a clear blue sky. It is the blue color that relaxes the psyche. Remember the white birch with green foliage, and now glance down the trunk from the bottom up, stopping it in the sky. Hold the image of the sky as long as possible. When the brain is intensely concentrated, almost all of the sense organs are disconnected, which means final muscle and nervous relaxation. Soon there will be a feeling of weightlessness and the absence of a physical body, there will be a slowdown in breathing and pulse.
A long focus on the blue sky (at least three minutes) will take you to the next stage. You will see the sky begin to sparkle, and you will experience a feeling of detachment and a complete lack of a physical body. In this phase, all parts of the cerebral cortex are inhibited, and you can look deep into the subconscious. This state is close to samadhi (the highest step of consciousness), therefore the therapeutic effect of the fifth phase is huge and allows treating various diseases.
Out of shavasana
To get out of shavasana, try to consistently feel each part of your body and return to reality. Set yourself on a return to active life and feel rested, calm and happy. Stretch, stretch all the muscles and twist the spine, as if squeezing a rag. Try to yawn a few times, toning the respiratory system. Sit for a bit and then get up and go live a beautiful and fulfilling life.
The benefits of shavasana
Practice conscious relaxation of body and mind, which will relieve all tension and give fresh strength. Use shavasana. You can perform three phases first, and then gradually enter the fourth and fifth. Do not be lazy! You will turn the flow of energy inward and forget about feeling unwell. Savasana well restores the body after illness, it is recommended for diseases of the respiratory tract, impaired cardiac activity, nervous tension, insomnia, as it calms the nerves and mind. The practice of shavasana gives a deep restful sleep. Remember - it's not just lying on the floor. This is a state of meditation. Take care of yourself! Love yourself! And be sure to relax!
Especially for womeninahomeoffice.com - Katerina Sent