Savasana/mrtasana

(You will need either three blocks and two blankets or similar support)

  • Place two blocks, short end to end, to form a wall across one end of your mat.
  • Neatly pleat a blanket and lay it along the top of the blocks, then roll another blanket, place the rolled one on top of the pleated one.
  • Place a neatly folded blanket or foam block at the other end of your mat.
  • Lay down, with the back of the knees supported by the high lift. Make sure that your legs have space between them.
  • Rest your head onto the block or blanket at the other end of the mat. Ensuring that the base of the skull is supported and that the lift is not underneath the shoulders.
  • Place your arms by your sides but not close into your body.
  • Rotate your arms outwards tucking your shoulder blades under towards your pelvis.
  • The palms should then face up with the thumbs turned away from the body.
  • Close your eyes
  • Allow the body to settle like sediment in a lake
  • As the body releases stay open to the sensations so that your brain is caught in the flow of relaxation
  • Practice staying open, receptive and acceptance.

Contraindications:

  • Where stiff in the shoulders take arms further from the body
  • Where restlessness causes the eyes to reopen use eye pillow or crepe bandage wrapped around the forehead and eyes.

Quotes

On Svadyaya…
‘Svadayaya means self study. My understanding is that this Niyama means develop objectivity. Study your mind and your body, observe yourself deeply, understand yourself thoroughly. Become self aware. Practice the four foundations of mindfulness. Also study the truth through texts and seek out good teachers to help you.’

— Karunajala