We will be doing a guided shavasana practice for a complete physical,
Mental and spiritual relaxation which is a key experience of yoga.
This guided practice will have a set of instructions all through the practice.
At the end there will be a few moments of silence and then I'll ask you to sit up and we will end the class.
You can make yourself comfortable by using a blanket and an eyepatch if you feel the need to.
Now you can lie down on your back,
On your mat or on the bed.
Before we get into the practice of shavasana,
We feel the remaining tensions in our body and release them by doing the body tensing exercise where I'll ask you to lift a body part a few inches off the floor.
You lift that body part up and sit and simply let go,
Drop it.
Let's start inhaling,
Lift your right leg two inches up,
Five centimeters up,
Tense your right leg.
You can point the toes ahead,
Pull the toes towards the face,
Bring all the tension in your right leg,
Tense and let go,
Drop it.
Same way,
Lift your left leg up now,
Tense it and drop it.
Lift both your legs up,
Tense them and drop them.
From where you are,
Lift your hips up and drop it.
Push your chest up and drop it.
Squeeze your shoulders towards your ears,
Squeeze,
Squeeze and let go.
Lift both your arms two inches up,
Make a tight fist.
Now you stretch your fingers wide apart,
Tense them and let go.
Now you roll your head from side to side,
Bringing your head back to the center.
Squeeze your facial muscles,
The eyes,
The eyebrows,
The mouth,
Squeezing them towards the nose,
Making a lemony face,
Tense,
Mouth wide open,
Tongue out and exhale.
Closing the mouth,
Relaxing the face and the forehead.
Now you let all the body parts be free on the floor.
Feet are shoulder width apart,
You can drop the toes sideways,
Arms would be 45 degrees away from the body,
With the palms facing up and the head in the center.
Surrender your entire body weight to the floor,
Focusing your mind on the breathing,
Gradually slowing down the breathing.
This is the time,
Make any adjustments in the body,
You can do it right now,
So that you do not feel the need to move during the practice of shavasana.
Make yourself comfortable.
Now we start with the practice of shavasana.
Mentally you scan your body from the toes to the head and for relaxation we will use auto-suggestion.
Mentally you repeat the following.
I am relaxing my toes.
My toes are relaxed.
I am relaxing my heels and ankles.
My heels and ankles are relaxed.
I am relaxing my calves and knees.
My calves and knees are relaxed.
I am relaxing my thighs,
Hip joints,
Hip bones and pelvis.
My thighs,
Hip joints,
Hip bones and pelvis are relaxed.
I am relaxing my lower back,
The entire spinal cord,
Vertebras,
Nervous system,
Shoulder blades,
Upper back and shoulders.
My entire back and shoulders are relaxed.
I am relaxing my abdomen,
Ribs,
Lungs and chest.
My abdomen and chest are relaxed.
I am relaxing my fingers,
Palms,
Wrists,
Forearms,
Elbows and upper arms.
Both my arms are relaxed.
I am relaxing my collarbones,
Neck and throat.
My collarbones,
Neck and throat are relaxed.
I am relaxing my chin,
Mouth,
The jaws,
Teeth and the tongue,
Nose,
Eyes,
The eyeballs,
Eyelids,
Eyebrows,
Forehead.
Cheeks,
Skull and the brain.
My entire face and head are relaxed.
Now you go deep and deeper into the relaxation.
Relaxing your internal organs.
Relax your spleen,
Pancreas,
Heart,
Bladder,
Liver,
Kidneys,
Small and the large intestine.
Now your body is completely relaxed.
Enjoying the peace and relaxation for your body and the mind,
You relax.
Relax.
Relax.
Relax.
In this silence,
Let the mind sleep so that your heart awakens in love.
Bringing your awareness back to your body and the surroundings,
Gently you move your toes and fingers.
Slowly bringing your feet together.
Stretch your arms up and behind your head.
Inhale and give a good stretch to the entire body.
Stretch.
Stretch.
Stretch.
Exhale and release.
Turning to one side,
Whenever you feel ready,
With support of your hands,
Slowly sitting up.
Sitting comfortably straight.
Taking a few deep breaths here and now we can end the shavasana here.
Thank you.
