• Michele Olson

Savasana, Revitalizing Breath & Beach Meditation

Asana Practice (Yoga Posture)

Savasana (Relaxation)

  • One of the most important yoga poses, Relaxation pose should be performed at the end of each yoga session to obtain the full benefits of your yoga workout.

  • Lying on your spine, let your feet naturally fall open. If you are taking care of our lower back, you may place a blanket under your thighs or bend the knees.

  • Hands may be placed on the belly or at your sides with the palms facing up.

  • Close your eyes and concentrate on your breathing.

  • Feel the belly, ribs and chest rise with each breath.

  • Imagine each body part becoming relaxed, beginning with your toes and working your way up to the head.

  • Rest in Relaxation pose for up to 10 minutes.






Benefits

  • Relaxes the entire body.

  • Helps to lower blood pressure.

  • Calms the brain.

  • Reduces insomnia.

  • Reduces fatigue.

  • Reduces headaches.

  • Helps to relieve stress.

  • Helps to relieve mild depression.


Pranayama Practice (Yoga Breathing)

Revitalizing Breath

  • Sit or lie comfortably.

  • With the eyes closed, inhale and exhale completely.

  • Inhale deeply and slowly. Visualize the inhalation as a refreshing ray of white light that fills every cell in your body with prana, the energizing and life-giving force.

  • When the inhalation is complete, exhale slowly and smoothly. Visualize the exhalation removing fatigue, toxins, aches, pains and lethargy.

  • As you continue to inhale and exhale, visualize the refreshing inhalation and cleaning exhalation until you feel completely relaxed and renewed.

Benefits:

  • Improves circulation.

  • Increases energy level.

  • Relaxes and revitalizes the body.

  • Calms the mind.

  • Brings you back to the present moment.

  • Helps to reduce stress.


Dhyana Practice (Meditation)

Beach Meditation

  • Begin in relaxation pose or easy seated pose.

  • Allow yourself to become relaxed by releasing any areas of tension or stress from the body.

  • Focus on your breath.

  • Imagine yourself lying on the beach enjoying the sounds of the ocean.

  • Focus on the sound of the waves.

  • Hear the birds in the distance.

  • Feel the sunshine on your skin.

  • Soak up the healing energy of the sun.

  • You can feel a gentle breeze on your cheeks.

  • You can smell the ocean spray.

  • Imagine yourself relaxing on the beach or even taking a short swim in the ocean.

Benefits:

  • Slows the mind.

  • Calms your entire being.

  • Promotes peace and serenity.

  • Brings you back to the present moment.

  • Reduces blood pressure and heart rate.


Mantra (Positive Affirmation)

When you are feeling stressed at any time during the day, try repeating a mantra, or positive affirmation. Repeating a mantra will allow you to feel peaceful and obtain a calm mind.


"By seeing others happy, you can't be unhappy. But by making everybody unhappy, you can never be happy yourself. So, at least for your happiness, bring happiness to others." ~Yoga Sutras of Patanjali 1:5


  • Sit comfortably and think about this quote for a moment.

  • Close your eyes.

  • Focus on the breath.

  • On your inhalation repeat:

I radiate happiness.

  • On your exhalation repeat:

I am full of joy!

  • Continue to focus on the breath while repeating your mantra for several minutes.

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