The most well-known restorative pose,
Where we will now explore several options for support,
So that you're able to turn your final relaxation moment into one with the potential of true softening.
Try them all to figure out what your most comfortable and supported shavasana is.
It's really worth the effort.
You will lie on your back on the mat.
You can place a bolster or thick rolled up blanket below the upper legs just above the knees.
To relieve the pressure on the heels that are resting on the floor,
You can use a rolled up towel or blanket to support the Achilles tendon.
Make sure that the feet are a bit wider than hip width apart,
So that the feet can roll out to the side,
Which allows you to relax more around the pelvis.
Support your head and neck if your head has the tendency to tilt back.
Making the chin move up.
Use a folded blanket to elevate the floor behind your head and neck to a height that allows your neck to be long.
You can use the headrest folded blanket to cradle the head.
If you like you can cover yourself with a blanket and use eye pillows.
On for instance your eyes,
Your forehead.
The breastbone,
The lower belly or in your hands.
Wherever you would like to have some help to guide your attention towards.
And then when you've used everything that you want to use to make yourself as comfortable as possible.
And just lie there.
Allowing your whole body to surrender into the support of the ground and the props.
Feel the weight of the blanket that covers you and the eye pillows when you're using them.
Gently observe the breath.
And the subtle sensations in your body.
You have nothing to do.
See if you can be without judgment and stay passive towards what you can observe.
Allowing thoughts to come and go.
And not getting involved in the stories of the past or the future.
Use the breath as an anchor.
So that every time that the mind wanders off,
You can bring your attention back towards that rising and falling sensation.
You you you Very slowly start to barely move your fingers and toes.
Notice how that feels.
Then move your arms and legs and have a stretch if you feel the need to.
You can bend the knees to roll to your side Stay there for several breaths,
Still being present.
Noticing the change in the movement.
And then whenever you're ready,
Slowly with a big circular motion and as little effort as possible.
Push yourself up with support of your hands.
And sit with your eyes closed for several breaths to notice.
