Savasana is the last post in most yoga classes. It’s about taking a few minutes to let the changes from the work you’ve been doing before, sink in to your body and allow your body, breath and mind to find a minute to pause.
But you don’t need to do an entire yoga class to get to savasana. You can lay down any time and take minute whenever you need it.
On my last two tramps I’ve done just that, once at the top of a peak near the end of the day, and once first thing in morning before I put my pack on.
Neither one is a classic version, but who cares, they both felt good; in fact the second one is actually a restorative yoga pose.
Savasana feels extra good after tramping because carrying the weight of the pack can make your spine feel compressed. So lying flat allows your back to feel open.
The most important part of savasana is getting comfortable:
- Lie down.
- Let your muscles relax starting from your feet and working all the way up your body.
- Let your toes and ankles roll out to the side, allowing your hips, thighs and buttocks to relax (if it bothers your lower back to lie flat, bring your feet to the ground and wide with your knees bent and then let your knees knock together).
- Let your knees relax and find a subtle bend.
- Let elbows and hands relax and sink to the ground.
- Let your shoulders slide under your back and your neck feel a little longer.
- Let your palms either rest on your belly, or with your arms at your side roll your palms to face up.
- Adjust your head until your neck finds a neutral spine.
- Close your eyes.
- Relax your jaw, let your tongue drop from the roof of your mouth and let the space between your eyebrows soften.
- Take an easy and slow breath in, then slowly let the air escape as you exhale.
- Let your mind wander and rest here for 5 to 10 minutes.
- Take your time coming out of the pose, by slowly moving your body, rolling to your side, letting your eyes open and slowly coming up to a seated position.
