Relaxation between asanas

Take time to relax between one asana and the next—this allows the body to absorb the effects of the pose and be reinvigorated. Relax for a minimum of 8 deep breaths, but for no more than 2 minutes, so the body stays warm to progress to the next pose.

Why relax?

When you are performing postures, you can observe how the asana practice contains its own, inbuilt rhythmical alternation between effort and relaxation. In some asanas, your muscles are first stretched and then relaxed; in others, they are contracted and then relaxed. Relaxing between asanas confirms this pattern of effort and release in your nervous system, so that by the time you reach the final relaxation , your nervous system is so well balanced that you will be able to relax simply by visualizing yourself relaxed—in other words, by using autosuggestion.

Relaxing on your back

Corpse Pose is the preferred position for relaxation between most asanas—exceptions are for backward bends and inversions. If you find this pose uncomfortable, use the alternative pose.

CORPSE POSE

To get into Corpse Pose, follow the instructions for the initial relaxation. Take at least 8 deep, rhythmical breaths as you lie in Corpse Pose, and notice the effects of the pose you have just completed on your body and mind. Then progress to the next asana. If you find Corpse Pose uncomfortable, try the alternative positions opposite.

Alternative supine position

You may be uncomfortable lying on your back if you are unable to relax the muscles of the lower back fully. If this is the case, try the exercise below. After some practice, you will find that you can lie more comfortably in Corpse Pose to relax between asanas.

When Corpse Pose is uncomfortable

Bringing your knees toward your chest releases tension in the lower back. You can then drop your feet to the floor and practice the relaxation between asanas with your knees bent and your feet hip-width apart.

HUGGING the KNEES

Bend both legs and bring your knees toward your chest. Wrap your arms around your knees, and hold onto one wrist with the other hand. This gives the lower back a gentle stretch and releases tension around that part of the spine.

FEET ON FLOOR

Place your feet flat on the floor, about 8in (20cm) from your buttocks and relax your arms to the sides, with the palms facing upward and the fingers completely relaxed. Take at least 8 deep, rhythmical breaths before progressing to the next asana.

“In order to regulate and balance the work of the body and mind, it is necessary to economize the energy produced by the body. This is the main purpose of learning how to relax.” Swami Vishnudevananda

Relaxing on your front

After asanas such as Cobra and Locust, and variations performed from a prone position—lying on your abdomen—relax on your front before moving on to the next asana (see below). As you relax, notice the effect of the pose you have just performed on your body and mind, and feel the respiratory movement in your abdomen.

Relaxing on your abdomen

Turning your legs in these prone relaxation positions creates rotation in the hip joints, which helps the muscles in the legs to relax. If your body feels tense or you get cramps in the feet in the basic position, try the alternative position (see below).

BASIC POSITION

Lie on your front with your arms folded in front of you and your hands one on top of the other. Turn your head to one side and rest it on your hands. This releases tension in the neck and shoulders and makes breathing more comfortable. The “pillow” formed by your hands takes any pressure away from your cheeks. Keep your legs slightly apart and turn your toes inward. Take at least 8 deep, rhythmical breaths before progressing to the next asana.

ALTERNATIVE POSITION

Lie on your front with your arms folded in front of your head and your hands one on top of the other. Turn your head to one side and rest it on your hands. Keep your legs slightly apart and turn your toes inward. Bend one knee and take the leg out to the side, toward your arm—this is Baby Krishna Pose. Keep your extended leg, your spine, and your head aligned. Take at least 8 deep, rhythmical breaths before progressing to the next asana.

Following Headstand, Half Spinal Twist, and any backward-bending asanas, relax in Child’s Pose (see below). Child’s Pose is good for relaxing the head and shoulders and gently stretching out the spine, which invigorates the nervous system. This pose also brings a refreshing flow of blood to the brain, for a rejuvenating effect before you move on to practice the next pose.

Relaxing in a forward bend

The slight forward bend in Child’s Pose gives your back and the muscles around your hips a soothing stretch. If you find it difficult to sit on your heels or your forehead does not reach the floor, practice the variation (see below).

CHILD POSE

Sit on your heels and lean forward until your forehead comes to the floor. Extend your arms alongside your legs and rest your hands beside your feet, palms facing upward. Take at least 8 deep, rhythmical breaths before progressing to the next asana.

CHILD VARIATION

Sit on your heels with your knees slightly apart, lean forward, and fold your arms on the floor in front of you, hands one on top of the other. Rest your forehead on your folded arms. Take at least 8 deep, rhythmical breaths before progressing to the next asana.

“We should not confuse relaxation with laziness. In infancy the child relaxes naturally; some adults possess this power of relaxation. Such persons are noted for their endurance, strength, vigor, and vitality.” Swami Vishnudevananda