When teaching a class, I usually allow about 10 minutes for Shavasana, leading students to release into the pose for 3 to 5 minutes, and allowing them to explore their relaxation for an additional 5 minutes or so. Generally, I will give my self a longer final relaxation after completing my own yoga practice. I understand that Yoga Nidra is a very deep relaxation technique which takes about an hour to complete, but I have never seen instructions for this extended practice. What are your opinions about Shavasana - do you think 10 minutes is an appropriate length of time at the end of a group class (opinions of both teachers and students wanted!)? Do you know where I could obtain instructions for Yoga Nidra? How long do you allow for your own practice of Shavasana??~Let’s get a discussion going!
Post rec’d from Alyalove -
Hi Chandra: Again an email instead of a post until I get my password working. I also give 10 -12 ( and I really try to allow 12) minutes for savasana in class because I feel that students are there paying for class material on all aspects of practice – centering, breathing, warmups, postures and flow, and relaxation. My classes are usually 1.25 - 1.5 hours. I feel that the class is an intensive time for studying, and that students who want longer relaxation periods need to build these into their lives anyway. But I do go through conflict in myself about this, to be honest, because of the power of longer savasana, and wanting to give this opportunity. In my college semester courses, I use one or two classes at the end of the semester to provide 20 - 30 savasana, so that they can see what its like. I always asks students what they want to focus on for each drop-in class, and if someone requests longer savasana, I do that if people are in general consensus. Do you have anymore thoughts on this? – alyalove
Dear Alyalove,
Have you been able to get your password working? If not, I can offer to post these for you? Hope Chris has been able to help you get this working. Few people seem to want to post comments, so yours are most welcome!
I can only comment further that we live in a very activity oriented world, and somehow as a teacher, I am sure I under value the lesson of savasana. Certainly I imagine that I can only “afford” a particular amount of time for it. Reflective of my own constant push to do rather than rejuvenate? That sense of dissatisfaction, grasping, groping for more! Sometimes less is more! There is an abundance of activity in savasana - the stillness in motion - which connects me with my deeper self as I practice listening. Perhaps it would be great to teach a series with a focus on this asana alone. I understand that it is one of the truly advanced asanas, and many find it to be very difficult indeed.
Love, laughter and light,
Chandra
i think 10 minutes is enough…but i have one general experience to share… many teachers talk almost continuously throughout deep relaxation, drawing out awareness from the inner to the outer… it’s effectively not a deep relaxation at all, and so it seems too short then. at an extreme, in one class a teacher read poetry throughout deep relaxation. after giving instructions in an efficient way, it is wonderful to have complete silence…and the most senior teachers i have had, women and men, have done shavasana this way.
2nd yoga sutra: "yoga is the settling of the mind into silence. " as translated by A. Shearer
My own teachers always recommended at least ten minutes of savasana at the end of a session. I teach classes that vary between 60 and 90 minutes, and I always try to give 8-10 minutes, particularly at the end of a challenging power class.
One interesting thing I’ve found is that many in the classes have a difficult time even with ten minutes. Too often they either become restless or fall asleep. Consequence of living in a fast-paced society, I suppose - it’s difficult for many to simply let go and just be, even for that brief period.
I always reserve a minimum of ten minutes at the end of my own practice for savasana. Any less and it feels like a rude lurch from the mat to everyday life.
Orion
Dear Orion,
Thx for your comments. This asana is actually an “advanced” pose and a doorway to entering the state of selfhood. Teaching yoga to a class, there are always a variety of mental states and abilities. Sometimes we can let go and experience something deeper, other times we are more challenged to do so. Some of my personal best insights have occurred during Shavasana, at the end of class, once the body has had it’s fill and the mind has calmed, something emerges, which has always been present, but covered by the busyness of mind and body. I would encourage all students of yoga not to undervalue the benefits of Shavasana - and indeed of a “relaxation of effort” in everything. It is a living in the Tao; of coming home and being home.
May all beings be happy,
Chandra
Shavasana is the most profound pose I have done. As the body lies still, as in death (sorry if this sounds morbid - actually it is the opposite of morbid!) we can begin to glimpse ourselves as we would be without a body. The breath quiets and may stop for a time. I think this is practice for our own transition, so we can have a chance to make it with awareness (rather than unconsciousness) and remember who we are.
As a society, we may not like to think about this, but as a teacher once said to me, and I am so thankful he did, “Yoga is preparation for death.” I take this to mean death of the physical body and, more deeply, the ego. And shavasana is preparation for this.
This way, we meet our true selves. And experience the bliss and that cup of ever overflowing happiness I’m always searching my cupboards for. Some students aren’t ready for this awareness and experience shavasana on a more superficial level which is fine, but could be so much more. And I am sure there are infinitely more profound ways to be in it than what I am suggesting e.g. true yoga nidra etc.
Extended periods in shavasana, especially if the spine is fully supported can bring about the experience of acute deep pain or coldness in various areas of the body. One of my Teachers told me this was pain chronically held in the body that was being brought into conscious awareness as other areas relaxed out of their noise. Where and what this pain may be is useful information for the individual committed to self awareness.
Sorry to be rambling. There is so much to say. But I will only sum up. I think Shavasana is a wonderful hallway to awareness of our physical body, subtle body and awareness of being. A most fascinating pose. Whatever amount of time students spend in it, if they have an environment around them which supports their deepening into it, Namaste to you.
I usually allow for ten minutes of shavasana. I know that my students reach deep states of consciousness from doing the gong meditation but I am not sure if it is nidra. I play a giant symphonic gong which is a tradition in northern India. You can see Yogi bhajan playing it in some of his tapes. You may want to check it out. Or most Kundalini classes will teach deep meditative practices as well. That would be another place to look for this type of more meditative Yoga.