Why Do We Always Do Savasana At The End Of A Class
Resting in the relaxation pose called Savasana , for five or ten minutes at the end of a yoga session works powerfully on many levels.
1) Releasing. It releases the muscles and integrates the work youve done in class, before you continue with the rest of your day or evening.
2) Healing. It is also a chance to drop from your thinking mind into your subconscious layers, where healing can happen.
3) Rejuvenating. Relaxing while awake is extremely beneficial for the nervous system.
Although the final relaxation pose seems so simple its only lying down after all – some people find it extremely challenging. But it really is worth persevering with. Investing a few minutes of your time here gives you even more energy and capability to do what you need to do later.
I always try to give my classes a guided relaxation during Savasana, as I think it can really help you tune out of your constantly ticking mind and help you bring the mind to some kind of stillness. We seem to be always on, always doing in this busy modern world – so just to take a few minutes to lie down and relax both body and mind can be such a simple luxury.
How to do it.
Come lying down on your back, with your legs straight. Extend your arms to the sides, away from your body, palms up. Wriggle your back and shoulders, flatten your shoulder blades and make yourself comfortable. Rest on the centre point at the back of your skull.
Heres My Easy Peasy Formula To Brush The Fear Of Ending A Class Too Early Or Late Under Your Yoga Mat
The 10 Minute Do Your Own Practice
I have what is called a Do Your Own Practice during the last 10 minutes of my class. It gives me a chance to walk around, observe, give adjustments and praise. And its a wonderful way to never end a class too early or late.
The Do Your Own Practice is like an insurance policy and get out of jail free card.
If youre running late, you simply dont have the 10 minute Do Your Own Practice session at the end of the class. And if you end early, you simply do the Do Your Own Practice for 10 minutes .
Another trick is to increase or decrease the end of class relaxation by a few minutes.
On a side note, this 10 minute Do Your Own Practice at the END of a yoga class is also a great way to get students comfortable with practicing yoga without a yoga teacher. Why do you want your students to NOT be 100% dependant on your incredibly fabulous teaching instructions? Because a home yoga practice is the holy grail for students. Yoga teachers must do everything in their powers to help cultivate a home yoga practice. Its the greatest gift we can give our students.
Etiquette Tips For Yoga Class And The Reasons Behind Them
Americans take yoga classes for a variety of reasons, including some that more traditional adherents might not recognize as yoga-related at all. For certain practitioners, the priority is mindfulness or stress relief for others, its maintaining flexibility. Still others view yoga mostly as a workout. Theres a lot of what I call yoga-flavored exercise out there, says longtime yoga therapist Carol Krucoff.
But whatever the goal, yoga students are choosing to pursue it in a quiet, tranquil, breath-focused atmosphere, with minimal distraction. Everyone attending a yoga class, then, should follow etiquette rules that help maintain an aura of calm, concentrated effort. Otherwise, they run the risk of harshing someones hard-won Zen.
Ive been both culprit and victim when it comes to causing distraction in yoga class Ive walked into an already-underway session during the opening meditation, and Ive felt my post-savasana equilibrium evaporate as hard-driving yogis waiting for the next class charge into the room, eager to claim a spot before Ive even gotten off my mat.
Students are really entering a wellness space where classes are held for everyone to experience their benefits, and there are guidelines in place to foster respect and make everyone feel equally comfortable, says Charlotte Raich, who has been teaching yoga for 13 years and is the senior membership manager for Yoga Alliance, a nonprofit organization for yoga professionals in Arlington, Va.
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Struggling To Find The Right Words This Guided Savasana Script Might Be What You Need As The Closing Words Yoga Class
When I was newly graduated from yoga teacher training, I was struggling to find the right words to say during Savasana.
If this sounds familiar and you want a sample savasana script, you can use the following one. I wrote myself keeping in mind that not every teacher is good with words, it takes time and practice. I hope that this guided savasana script will help you out when you feel stuck.
Combine All Into A Yoga Cool
You liked all of the ideas above but cannot decide how to put them into a well-rounded sequence? You can use the 10-minute yoga cool-down sequence below from Kristin McGees Restorative Flow on TINT. This sequence provides you a little bit of everything: pranayama, meditation time to tune into the body, and restorative yoga poses.
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/7why No Physical Contact During Saying Namaste
WHY NO PHYSICAL CONTACT DURING SAYING NAMASTE? Against the western culture of shaking hands which facilitates a faster exchange of energies, in Namaste, you only bow down to a person while your hands form a Namaskar Mudra. This is done because you are bowing down to the spiritual energy within a person, rather than his physical aura. When you do physical contact, negative aura from other people can flow towards you, which does not happen if you say Namaste.
Phrases On Achievement And Success
- First, have a definite, clear practical ideal a goal, an objective. Second, have the necessary means to achieve your ends wisdom, money, materials, and methods. Third, adjust all your means to that end. Aristotle
- Success is going from failure to failure without losing your enthusiasm. Winston Churchill
- The only way to do great work is to love what you do. Steve Jobs
- The best time to plant a tree was twenty years ago. The second best time is now. Chinese Proverb
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Tip : Time Management
Rushed endings, like the one I experienced in Southern California last week, are really a result of poor time management. Too much time was spent on creating a strong beginning and balanced middle . Yet, if you learned anything based on the research notes above, evaluation of the experience only really comes at the end. If students are rushed out of the door, or given less time to calm the mind and body before savasana, that energy follows them as they leave the room. Even if you had some great other ending items planned , the effect will fall short due to the urgency created when you ran out of time.
One simple solution?
Evaluate how much time it will take you to include a proper savasana and the balanced sequence of poses that counter the strong work done previously. Then, organize your class with that ending in mind. This will allow you to keep your simple and clear beginning, and prevent you from overcrowding the middle of your sequence.
Closing Words Yoga Class
Very gently, before opening your eyes and starting moving, start to coming back into this room, to your breathing.
Noticing the breath as it moves in and out through your both nostrils.
Noticing how you are feeling now, compared to the beginning of the practice.
Maybe noticing a positive change in your body as a result of your practice.
Notice a sense of calmness and stillness within. Knowing that this sense of calmness and stillness is your normal state, always available to you, whatever is happening around you.
You can come back to this blissful state every time you want by bringing your awareness to your breathing.
Slowly, start bringing movement to your body. Make any movement your body needs to wake up.
Roll into your favourite side and pillow your head with your arms. Allowing prana energy to flow through your body again.
Gently press your hands on the mat and come up seated, with your eyes still closed.
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Guided Savasana Script For Yoga Teachers
I used to find it difficult, to guide my students with the right closing words yoga class, especially with online classes, but since Ive started writing grounding savasana script, I dont have this issue anymore. So, with this guided savasana script Id like to help other teachers to deep into savasana practice.
I want to share another tip before you begin guided Savasana script for your students, and that is: take some time for yourself, breathe, and find the right closing words yoga class. Maybe give a quick read to your grounding savasana script note.
Either you teach online or off-line, you can benefit from this grounding savasana script.
Grounding guided savasana script starts here:
Please lie down on your back and prepare for guided savasana.
Make yourself comfortable, with the back flat on the floor.
Keep your legs wider than your hips and let your feet falling apart.
Bring the arm away from the body, palms facing up. Shoulders relaxed and away from the ears.
Take a few deep inhalations and very long exhalations. Maybe exhale out through the mouth a couple of times.
As you are lying down here, notice your breath moving in and out of your body.
Let your breath follow its natural cycle, dont try to control it or send it towards any specific part of the body. Just be aware of how naturally it occurs.
Every time you exhale, see if you can let go of the weight of your arms, legs, head, the whole body.
Its time to let go completely of any tension left in your body.
How To Close Your Vinyasa Yoga Classes
Recently, I met a new instructor who taught good Vinyasa Yoga classes, but in her Yoga teacher training course , she didnt learn how to close a class other than a quick namaste. If she taught an exercise class, this might be fine, but this is Vinyasa Yoga she was teaching.
My own teachers have always ended my Vinyasa classes with relaxations postures to slowly allow the body to rest. Following any Yoga flow the body enjoys the chance to observe the difference in the body from before the posture flow began and the end. This method is something I give to my own students. When nearing the end of a class I will use Wind relieving pose, to squeeze internal organs and allow the digestive process to improve, giving the student a great stretch in the hips and legs as well.
Many students love fish pose, actually with the legs extended outward and feet pointed, which opens the chest, and throat, which brings in the breath, I will mention the openness of the heart chakra and calming of the mind in fish pose. Child pose to rest the back, allowing the Paraspinal muscles to relax and I tell the students to completely let go of their inner tension and effort in this posture, feel the shoulder blades melt apart as they surrender to this Yoga asana.
Amruta Kulkarni is a certified Yoga teacher and an exclusive author for Aura Wellness Center.
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How To Perform Namaste
You can perform Namaste while sitting or standing. Bring your hands together, pressing the palms to touch, in front of your heart. Close your eyes and bow your head. Alternatively, you can place your hands together in the middle of your forehead, or your Third Eye, bow your head farther than you would normally and bring your hands down to your heart. The latter typically signifies deep respect. The Third Eye chakra is located between your eyes and governs your ability to focus on and see the bigger picture.
In the Western world, participants typically speak the word “Namaste ” however, in other cultures, such as in India, typically only the gesture is made. It might feel as if you’re praying however, yoga is not a religion, and the hand position is simply a symbol of respect.
What Does Namaste Mean
Ask most people in the yoga community to translate namaste and the common reply will be something like, The Divine in me honors the Divine in you. Its a lovely sentiment that has inspired many a yoga studio poster. But is it accurate?
Nama means bow as means I and te means you, says yoga teacher Aadil Palkhivala. Therefore, namaste literally means bow me you or I bow to you.
The Divine in you interpretation comes from the Hindu belief that God resides in everyone, so any person you greet deserves respect. The gesture is an acknowledgment of the soul in one by the soul in another, says Palkhivala, who began studying under B. K. S. Iyengar when he was a child.
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How To Design A Yoga Sequence For Depression
The word depression covers a wide range of conditions, from long-standing and severe clinical or major depression to shorter-term and episodic mild depression, also called dysthymic disorder, to situational depression brought on by a major life change, such as the death of a spouse, job loss, divorce.
Many different therapies are available for depression, including anti-depressants and psychotherapy. Studies indicate that regular exercise too, including yoga asanas and breathing, can help some people ease the symptoms of mild to moderate forms of depression. Here is a sequence you can try with students suffering from this condition. You may also want to refer to Yoga Poses for Depression.
Sample Yoga Sequence For Shoulders
Total time 45 to 55 minutes
- Sukhasana or Virasana Ask her to find a seated position that is comfortable for her, and make sure you have a strap nearby. Keeping the hands well apart, have her hold the strap in both hands with the arms stretched forward and parallel to the floor. Ask her to inhale and sweep the strap above her head, then exhale as she brings it down behind her torso. Next, have her inhale the strap up again above her head, then down in front of her torso on the exhalation. Be sure she keeps her elbows straight and her shoulders away from her ears. Repeat 10 to 15 times .
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How To Create A Yoga Sequence
If youre wondering how to build a yoga sequence, heres my go to method. Most yoga sequences are linear, meaning one posture follows another in a sequential manner. Linear classes are taught in a logical way starting with less challenging, moving to more challenging and returning to less challenging before savasana.
When I sequence, I typically start with a linear formula and layer on from there. This is just one way to sequence a yoga class. Ill walk you through this way today.
Down The Linguistic Rabbit Hole
A few weeks after the meeting, I left the studio, over the language issue and a host of other concerns. While I felt clear on my position regarding Sanskrit and chanting, I still felt troubled regarding my use of Namaste. Certainly, if banning Om was hypocrisy, using Namaste incorrectly wasnt really any better. Yet I was still afraid to move in the direction I felt was right.
In January of 2019, I took Seth Powells Sanskrit 101 course. In one of the live sessions, a student asked about the use of Namaste at the end of class. Seth gave an insightful discussion as to whether yoga teachers in the US should use the term to conclude class and affirmed that Namaste is a greeting. Not only that, but its a very formal greeting. Most contemporary yoga spaces in the US are casual environments. I used to study kung fu, and formality was part of the training. Everyone wore a uniform. We addressed each other using Maam, Sir, and other formal honorifics. There was a strict standard of etiquette. Compared to that, theres virtually no formality in the majority of yoga spaces Ive been in, especially in the past five years. Using a greeting as formal as Namaste strikes me as inappropriate, especially when its being used incorrectly.
Because Namaste is a formal greeting, not a sign-off for the end of a casual class, I needed to stop. As of this January, Ive finally kicked the Namaste habit.
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What Is Savasana And Why Do We All Need It
Savasana is the final resting pose at the end of almost every yoga practice including the Modo Yoga series.
Savasana is likely the first Sanskrit word learned by yoga students, and it often quickly becomes their favourite.
It brings with it images of calmness, rest and relaxation, of drifting away, and sometimes even napping, as a well-exercised body and relaxed mind settle into the mat at the end of a practice.
The word itself can be broken down into asana and sava .
Savasana, quite literally, means Corpse Pose which doesnt exactly bring such peaceful images to mind, does it?
But thats the point.
Not only is a corpses physical body perfectly still its mind is still, too. Completely still. Not awake and thinking about the just-finished yoga practice or lists of things to do after class, not asleep and dreaming.
This complete stillness in mind and body is the goal of savasana, which for most people makes it both the easiest pose physically, and the most challenging pose mentally and/or emotionally.
A lot happens in our bodies during savasana, despite our stillness. Savasana offers the body rest after a yoga practice.
But, as is true with all kinds of meditation , its almost impossible to not think.
Our brains want to thinkits what they do!
The challenge is to turn off active thinking and simply observe these sensations without letting yourself get caught up in the stories that might accompany them.