Relaxation poses are essential for releasing deep muscle tension and providing the body with much-needed rest. While relaxation asanas may seem easy at first, performing them correctly can be challenging, as it requires consciously releasing muscle tension. Even during sleep, achieving true relaxation can be elusive. These asanas are highly beneficial for the spine and its related structures. They can be practiced at any time of day and can also be incorporated with other asanas.
Shavasana (corpse pose)
· Lie flat on your back with the plams up and about 15cm away from your body. Use a thin pillow or folded cloth under the head if needed. Keep the head and spine aligned, feet slightly apart, fingers relaxed. Focus on relaxing your body without any physical movement.
· Breath naturally and count the breaths mentally from 27 to 0. If mind wanders and next number is forgotten, bring back and start counting again from 27.
· Benefits: It relaxes the whole psycho-physiological system, develops the whole body and mind awareness.
Advasana (reversed corpse pose)
· Lie on the stomach with the arms stretched above the head, palms facing downward and forehead on resting position. In case of difficulty in breathing, use the pillow under the chest. Focus on relaxing your body while gently pushing the abdomen against the floor.
· Breath naturally and count the breaths mentally from 27 to 0. If the mind wanders and next number is forgotten, start counting again from 27.
· Benefits: Helpful for back issues with slipped disc, stiff neck or stooped figure. It also develops body and mind awareness.
Jyestikasana (Superior pose)
· Lie on the stomach, interlock your fingers and place the palms on back of the head or neck. Interlocked fingers can be placed under the forehead with the palms facing up. Focus on relaxing your elbows and the entire body.
· Breath naturally and count the breaths mentally from 27 to 0. If the mind wanders and next number is forgotten, start counting again from 27.
· Benefits: Helpful for spinal issues like cervical spondylitis, stiff neck or upper back. It also develops body and mind awareness.
Makarasana (crocodile pose)
· Lie flat on stomach. Raise the head and the chin in the palms with the elbows on the floor. Adjust the elbow position to balance the tension between the neck and lower back.
· While inhaling observe the breath moving along the spine from tail bone to the neck. While exhaling bring the awareness from neck to the tail bone.
· Those with back condition having exaggerated lumber curve should not practice this asana if any pain experienced.
· Benefits: Suitable for spinal disorders, slipped discs, sciatica, and lung conditions like asthma
Matsya Kridasana (flapping fish pose)
· Lie on the stomach with finger interlocked under the head, bend the left leg and bring the left knee closer to the ribs. Right leg should remain straight. Rest the left elbow near the left knee.
· After sometime, change sides.
· Become aware of the body and surroundings, gently release the posture
· Benefits: Improves digestion, alleviates sciatic pain, and is suitable for later stages of pregnancy as it avoids pressure on veins.
Reference:
Asana, Pranayama, Mudra, Bandha book by Swamy Satyananda Saraswati
