Guided Savasana (Corpse Pose Meditation): How to set up

Guided Savasana (Corpse Pose Meditation): How to set up


(soothing music) – Hi, my name is Jasmina, and I’m a yoga teacher and
teacher trainer with YYOGA. This segment is my absolute favorite, this is the peak pose of every
yoga class, it’s Shavasana, or your final resting pose. And I’m going to take you
through a guided corpse pose or Shavasana, and I will before we start, just give you options for a setup. And sometimes what happens for students, and perhaps you can relate to this, is that lying on your back
can be anxiety inducing so I don’t ever want you to feel like you need to lie on your back, you can lie on your side, you
can also lie on your belly if that is more comfortable for you. And in some cases, if you need to sit, because that’s the only way that relaxation and stillness
will come, then by all means, give yourself that option, invite yourself to come
into that position. So you can sit in a
way that’s comfortable, you can take yourself onto your side, and you might have a pillow
underneath your head, or you’ll lie on your belly, just like when you go for a massage, if you’ve ever had that privilege. You can take blocks, so that your shoulders
will rest on the blocks, I’ll just show you, and
if you don’t have blocks you might use pillows, coach
cushions, the little ones that you can slide
underneath your shoulders to support them. And when you lie down, you’ll just turn your head to one side, so I’ll just show you
and I’ll stop talking. (calming music) That’s an option also, and more traditional of course, is just to simply lie on your back. If you need support underneath your knees, you’ll use blocks to do that, and because you’re at home,
you have lots of room, so take up real-estate, and
make yourself comfortable, I would say using a
blanket is really nice, unless it’s the middle of summer, if your house is really warm, you know you’re not going to get cold. Otherwise at least over your feet it’s nice to have a blanket. And you’ll cover yourself up. I like blocks underneath my knees just to give myself a
little bit of support. You’ll figure that out for yourself. You’ll lie down, palms face-up, and you can let your shoulder blades come down your back a little
bit, when you’re lying here, your chest is open, and if it’s bright out if
you’re practicing right now and the sun is shining and
it’s bright in your house, take a scarf, or a shirt,
or a towel over your eyes, and you can block out the light. So I invite you to set yourself up, I’ll just fold up this blanket
while you lie yourself down, make yourself comfortable, take
your blanket over your body, stretch your legs apart, arms can have space from
the side of your body and you can let your eyes close. And I will guide you through Shavasana, so you’ll hear my voice for most of it, and at some point I will stop
talking for a brief moment, stay in the pose, I will guide
you out of the shape as well. So as you’re here lying down, or seated, or however you’ve positioned
your physical body, let your eyes close. And take a deep breath in, and open your mouth for an for
an audible sigh, let it go. And you might do that a
couple of times just to let all of the things that you’ve
just accomplished, perhaps, or perhaps you’re only
practicing Shavasana today, which is amazing, take a few
more breaths just like that. (exhales) Your mind might be busy, and that’s okay. Just let the thoughts come
and invite the thoughts to drift on by. And get a sense here of your
physical body on the floor. So allow all the parts of
your body just to get heavier, your feet, your legs, your
pelvis, your upper-back, your arms, your hands,
and the back of your head. And with every exhale, allow yourself to ground
more fully into this shape. (calming music) You can bring your
awareness to your breath, as a way to focus yourself to
stay conscious and relaxed. Notice with every inhale how
your chest or belly rise, and observe the fall of
your belly and your chest with every breath out. With every inhale, your belly
lifts, you chest lifts high, and with your exhale, let it drop, belly, and chest, towards the floor. And do that a few more times. Inhale, and exhale. Inhale, and exhale. And again, inhale, and exhale. (soothing music) – As you’re ready, take
a nice deep breath in, and a full complete breath out. It will probably feel nice
to wiggle your fingers and your toes. If you’re lying on your back,
roll your head a few times side-to-side and any tension that’s still lurking in your neck, you can let it go. Place your feet onto your mat, and with bent legs come onto
one side, right or left, whichever is more comfortable for you. And use your hands to press yourself up into a seated position. You can sit any way, cross-legged, or you might sit on your
shins, hands on your thighs or in your lap, and just close
your eyes just for a moment, and just observe how you feel now. And your Shavasana can be
10 minutes 15 minutes long, or two minutes, whatever
you have time for, and it gives the nervous
system an opportunity to really shift into the relaxation response, which is so therapeutic for
all of us in this modern world. Thank you for watching,
my name is Jasmina, I’m a yoga teacher and
teacher trainer with YYOGA

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