This Asana is always practiced at the end of a yoga session. If you suffer from lower back pain, place a booster or pillow underneath the knees in this position. Start by lying on the back extend the arms out to the side, palms facing towards the sky. Now separate the legs 10 inches apart and allow the inner thighs to externally rotate. Tuck the tailbone under to lengthen the spine and the chin tucked in to lengthen the cervical vertebrae. Relax the lower jaw and allow the lips to separate. Place a towel or eye pillow across the eyes. Cover the body up with a blanket to keep the heat from escaping. The body cools off very quickly after a practice and it's important to stay warm. If the chin is jetting up towards the sky, place a folded blanket or pillow underneath the head. Allow your whole body to relax. Feel the body sinking or melting towards the floor. Keep the breath smoothe and free of tension. Imagine your mind is like a pebble in a river and all of your thoughts are flowing past you. Relax the toes, the soles of the feet and the ankles. Relax the shins, the calves, the knees, the hamstrings and the quadriceps. Allow the buttocks and lower back to sink down towards the floor. Relax the stomach, the abdominals and the ribcage. Feel the middle back and upper back sinking towards the floor. Relax the side body. Feel the chest, heart and lungs softening. Relax the fingers, thumbs, palms and wrists. Feel the forearms, elbows, upper arms and shoulders sinking down towards the floor. Relax the throat, lower jaw, upper jaw and tongue. Feel the cheeks melting, the eyes sinking and the forehead opening. Feel the whole head relaxing down to the floor. Continue to breath without effort smoothly and softly. Feel the energy flow throughout your body allowing your mind, body and spirit to relax. Stay in this posture for 5 to 10 minutes.
Helps to restore and replenish energy back in the body. Allows your yoga practice to sink in and nourish your body. Relaxes and soothes the sympathetic nervous system. Helps to reduce sleep disorders. Removes physical and mental fatigue. Helps to relieve migraines and stress-related headaches. Centers the mind and calms the body.