1. Lie flat on the back with the arms beside the body, palms facing upward, fingers in natural curling position.
2. Move the feet slightly apart to a comfortable position and close the eyes.
3. The head and spine should be in a straight line.
4. Relax the whole body and stop all physical movement.
5. Become aware of the natural breath and allow it to become rhythmic and relaxed.
6. Begin to count the breaths from number 27 backwards to zero. Mentally repeat, “I am breathing in 27,1 am breathing out 27,1 am breathing in 26,1 am breathing out 26”, and so on, back to zero
7. If the mind wanders and the next number is forgotten, bring it back to the counting and start again at 27. If the mind can be kept on the breath for a few minutes the body will relax
Physical – first on relaxing the whole body, then on the breath and counting.
1. This asana relaxes the whole psycho-physiological system.
2. It should ideally be practiced before sleep; before, during and after asana practice, particularly after dynamic exercises such as surya namaskara; and when the practitioner feels physically and mentally tired.
3. It develops body awareness. When the body is completely relaxed, awareness of the mind increases.
Try not to move the body at all during the practice as even the slightest movement will create muscular contraction.
A personal mantra may be repeated with every inhalation and exhalation.
While lying in shavasana, become aware of the right hand and relax it.
Slowly become aware of the right wrist, elbow, armpit, right side of the waist, right buttock, right thigh, right knee, calf, heel, sole of the foot, and relax them one by one.
Repeat this process with the left side of the body and all the parts of the head and trunk.
Make sure that each part of the body is relaxed, feel each part merging into the floor.
Repeat this process a few times and all the tensions will be removed.
For maximum benefit, this technique should be performed after a hard day’s work or just before sleep.