Bindu 23 - engelsk 7.p65 - Scandinavian Yoga and Meditation School
Bindu 23 - engelsk 7.p65 - Scandinavian Yoga and Meditation School
Bindu 23 - engelsk 7.p65 - Scandinavian Yoga and Meditation School
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- one of the most important yoga poses by Robert Nilsson<br />
different way. You will always begin a<br />
programme of yoga poses by lying on the<br />
back for a while, while you experience<br />
the body <strong>and</strong> breath calm down. A yoga<br />
programme can consist of several poses<br />
complementing each other in pairs, e.g.<br />
one forward- <strong>and</strong> one<br />
backward bending pose.<br />
Following a group of poses<br />
like that, lie in Savasana for<br />
a moment before doing the<br />
next group.<br />
Savasana should not be<br />
confused with <strong>Yoga</strong> Nidra,<br />
meditative deep relaxation,<br />
in which you also lie still on<br />
the back. In <strong>Yoga</strong> Nidra<br />
your attention is captured in<br />
a far more dynamic way. By<br />
listening to the instructions<br />
from the teacher or the tape<br />
your awareness is guided<br />
throughout the body, to the<br />
breath <strong>and</strong> to various<br />
pictures <strong>and</strong> symbols, at a somewhat<br />
brisk but calm pace. This triggers a deep<br />
relaxation. Every time you get lost in a<br />
thought <strong>and</strong> forget what you are actually<br />
doing, the instructions pick you up again<br />
<strong>and</strong> lead you back. In that way, <strong>Yoga</strong><br />
Nidra makes it easy, even for beginners,<br />
to enter a very deep relaxation. You<br />
should have a prior experience with <strong>Yoga</strong><br />
Nidra to fully appreciate Savasana.<br />
If you meditate, Savasana can enrich<br />
your meditation, as the ability to be still<br />
is an important prerequisite if you really<br />
want to go deep. You will also find<br />
various meditation techniques where you<br />
meditate on stillness.<br />
In Savasana you maintain, in<br />
a relaxed way, the<br />
experience of the whole<br />
body lying still. Sometimes<br />
when you lie down to<br />
practise Savasana you might<br />
feel restless. Then you can<br />
use breath awareness for<br />
about one minute, right in<br />
the beginning of the ten<br />
minutes, to deepen your<br />
state. But only for one<br />
minute.<br />
Savasana is silence, the body<br />
doesn’t make a sound, it is<br />
completely motionless, not a<br />
finger moves. It is an<br />
experience of stillness in the whole<br />
body... q<br />
The technique<br />
Lie down on a quilt or blanket on the floor - not in bed or on the sofa. Lie full length on the back with the feet a little bit apart<br />
<strong>and</strong> the arms comfortably extended alongside the body; you can if necessary cover yourself with a thin blanket. Lie for ten<br />
minutes only, so you don’t get sleepy or restless.<br />
Be aware of your body, the whole body, of the stillness in the body <strong>and</strong> remain with this experience. Even though you might<br />
want to adjust the body as you go along or scratch yourself or the like, then relax towards this impulse <strong>and</strong> remain still,<br />
completely still. If your concentration slips, <strong>and</strong> it usually does once in a while, <strong>and</strong> something else takes up your attention, then<br />
that’s all right. But let go of the disturbance as soon as you discover it <strong>and</strong> return to the experience of stillness. It might happen<br />
several times; in a firm but patient way you return to the technique every time.<br />
Tip: Try also to experience stillness in the body in other situations, for instance sitting where you are right now, just close the<br />
eyes <strong>and</strong> experience stillness in the whole body for a couple of minutes. Or do the same thing in a meditation pose.<br />
You can also try to exhaust yourself physically, in work or sports, <strong>and</strong> immediately afterwards lie down, completely still in<br />
Savasana. q<br />
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