Have you ever had one of those days when you went to bed in the wrong position and woke up in pain around the neck, shoulders, or low back? When practicing Savasana, restorative yoga, or Yoga Nidra meditation, how you position yourself makes a huge difference on whether you’re able to relax or not. In fact, one of the things that could prevent you from enjoying a Yoga Nidra meditation or Savasana is being uncomfortable.
When I first started teaching yoga, it never occurred to me to cue students into Savasana (Corpse Pose). I thought, well, it’s just lying down on the floor, how much guidance could one person need. But as I got more experienced and observed students in the pose, I realized that this is the ONE pose people need the most guidance on.
I’d see students fidget around for the entire practice and not get relaxation time at all. Of course, for some students, anxious thoughts and internal dialogue are also part of the reason why they aren’t able to relax. The main thing to understand here is that the art of relaxation takes time and practice. The more you do it, the better it gets.
Try the following variations for a deeper relaxation experience in Savasana and Yoga Nidra practices.
1. Savasana with Bolster, or rolled up blanket under your knees.
This variation is great for anyone who experiences low back pain when lying down on the back. When I’m going to lead a Yoga Nidra meditation at the end of my classes, a bolster under the knees is my number one recommendation. It keeps pressure off the low back, and if you place the bolster higher on two blocks, you can make it into a mild inversion, legs-up-the-wall type of experience.
To set up, lie down in Savasana with your feet as wide as the mat so that the toes turn out and the heels turn in. Use a bolster, pillow, cushion, rolled-up blanket, or towel under the knees. Make sure that the bolster is placed behind the knees, and not the calves or ankles. The main thing to know here is that the back of your knees should be well supported. Spread your arms down and away from the body and turn your palms to face up.
2. Savasana with cushioning under your head.
This is a great option if you’re going to practice a full Yoga Nidra which usually runs for 30-40 minutes. It’s very important to cushion the back of your head if you’re going to be lying down on hard floor for this long. Another reason why you want to put something under your head is to bring your neck into a neutral position. Sometimes when we lie down on the floor without a pillow, the chin sticks out causing the neck to hyperextend.
Make sure the pillow is not too high or the opposite can happen. The neck then goes into flexion causing further discomfort along the way.
3. Propping the torso up with a bolster.
This option is great if you have any respiratory disorders in which lying down on the back causes breathing disruptions. And added bonus is a nice opening around the chest and shoulders, and a mild backbending (energizing) experience. You can prop it up further by placing two blocks under the bolster to increase the inclined position.
To relieve the low back, Bend your knees and place your feet as wide as the mat and the knees together.
4. Side-Lying Savasana
This option is great for pregnant students and for an added release around the low back, outer thighs, hips, and hamstrings.
To come into the pose, lie down on one side (for safety reasons, pregnant students should lie down on their left side). Bend your top knee and bring it in line with the hip (90 degree angle). Rest the entire lower leg on the bolster so that the foot and the knee are well supported. Reach your bottom arm out into a t-shape, and place a pillow or folded blanket under your head for support. Your neck should be in a neutral position here.
Another option is to bend both knees and place the bolster between both lower legs. This option is great to relieve tension around the hip joints.
5. Savasana on your stomach (Prone Savasana)
This is a great option if lying down on the back causes anxiety or discomfort. Make sure that the neck is in a neutral position by placing something under your forehead (folded blanket or your hands placed on top of each other).
Now, complete your Savasana with the ultimate relaxation technique: YOGA NIDRA
FREE Yoga Nidra Meditation for Anxiety and Stress
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