One of the paradoxes today is how to be active without getting fatigued. Mental and physical fatigue plagues both children and adults. We have become so hyperactive that sometimes even a holiday can cause fatigue. The knee jerk reaction is to turn to vitamins, proteins or power food to energise the tired mind, bones, muscles and nerves. Or even resort to vigorous exercises. This helps to some extent but the core issue remains unattended. Fatigue unattended can lead to psychological and health problems.
Yoga has some wonderful practices to get rid of fatigue, both mental and physical. These are the Shava asana and Yoga Nidra. These not only remove fatigue but can help you direct your life towards your goals. They work on not only your body but on the subtle subconscious and unconscious levels of the mind. The best part is they are simple, enjoyable and anyone can do it.
It is my experience that the alpha type male, female, the dynamic and hyperactive kind of people benefit the most from these practices. So even a five-minute Shava asana transports them to a deep sleep state. In one of my 35-minute Yoga Nidra classes, a student had slipped into such a deep state of relaxation and sleep that he later reported that didn’t get up for the next one hour. He was surprised to realise that there was so much hidden tiredness within him. He said he felt refreshed and energized the whole day.
In fact, one of the reasons for me taking up yoga so seriously was the tiredness and fatigue with which I got up every morning. There was forever a dull ache in my calf and thigh muscles. Fifteen days of yoga with Shava asana threw it all out of my body and since then I have never experienced that kind of tiredness.
SHAVA ASANA
Did you know that Shavasana (dead man pose) is significant in toning up muscles? In the classical literature on yoga, asanas for developing muscles are not a separate practice because yoga is a holistic routine that impacts muscles the most, including relaxation and Pranayama. You don’t need to do a specific practice for building muscles. However, there is a combination of well-known asanas besides Pranayama and Shavasana that helps keep our muscles not just buffed but toned, flexible and elastic. It is because of this that yogis do not have problems in their old age.
Shava asana is a shorter practice and can be done anywhere between five to 10 minutes. Throughout the practice, one has to merely listen to the yoga teacher and follow the instructions. The mind does wander off but you have to bring it back to the instructions and follow them mechanically.
· The basic posture in Shava asana is to lie down on your back, head and spine aligned, with hands slightly away from the body, palms facing upward and fingers relaxed. Keep your feet slightly apart, slopping to the side in complete relaxation.
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· You keep your awareness on the navel centre and watch it go up and down as you breathe in and breathe out for 10-20 counts.
· The instructor then calls out the various parts of the body and you shift your awareness to each part. This takes five minutes.
YOGA NIDRA
Yoga nidra must be part of a daily regime. Most of our achievements start as a thought or a vision in our mind. Herein Yoga Nidra works wonders by firming up your resolve, your goal. You are brought into a complete relaxed state akin to deep sleep, then told to repeat your resolve or goal, three times to yourself. Part of the practice is mental rehearsal of the scenario you want in your life. The practitioner is made to visualise all of the key aspects and bring all the five senses into play. The effect of this practice works on deep psychological, the unconscious and subconscious parts of your mind. Swami Satyananda Saraswati, who has contributed these two practices to yoga, says that a resolve taken during the course of Yoga Nidra helps you actualise it.
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· The base position is the same as Shava asana and here too just listen to the voice of your teacher and follow the instructions.
· Twice in the course of the practice you are asked to take a sankalp or resolution about something that you want to happen in your life and repeat it with confidence and faith three times to yourself.
· The practice relaxes you so much that you might nod off to sleep at times but it doesn’t matter if you do.
· The whole practice can take anything between 30-60 minutes depending on the teacher’s assessment of the practitioners and their requirements.
Relaxation practices like Shava asana should be practised every day and Yoga Nidra at least once a week. These will go a long way in providing rest and rejuvenation of your whole mind-body system, throwing out stress, tension, toxins which harm and obstruct the healthy functioning of the organs.
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June 24, 2023 at 01:46PM
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How Yoga Nidra and Shava asana help make up for deprived sleep and remove fatigue - The Indian Express
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