Art shows us the classic pose of savasana with legs on a chair. His arms rest comfortably with his palms facing upward to roll his shoulders in external rotation to help open his chest.
21-Day Yoga Challenge to Release, Restore & Rebalance
Day 21: Savasana with Legs on a Chair
The Pose: Our last day of our 21-day yoga challenge to release, restore & rebalance offers the pose enjoyed at the end of traditional yoga classes. Savasana is the resting pose or the corpse pose and the pose to let you absorb the benefits of an active practice into your muscle memory. In this active time of year, this pose helps you rebalance your day, your body and your mindset.
How To: Traditional savasana is often done with little to no support. Today, try a chair to support your legs. Place a chair, with the seat open toward you or turned to the side. Place a blanket or towel for your head. Sit close to the chair and as you recline, take your legs to the chair seat. It is great if you can get the knees over the hips to help the quadriceps set better into the hip sockets. However, everyone’s torso is different, so find the distance from the chair that is best for you.
Lie down and use head support if you desire. Allow your legs to relax and roll open.
Offer the 1:2 breath practice of taking a breath in for a count of 3 or 4, pause your breath and then exhale for a count of 6 to 8.
Stay in this pose a minimum of five minutes and up to 15 or 20.
Tips: If your legs are long, it may be more comfortable to place a blanket on the chair seat (nice for warmth as well) or even a couple of blocks and a blanket (see the photo below for an example of this). Your arms should be comfortable. Three options to consider are arms out in a T with palms facing up to help open the chest better; arms in cactus position or arms closer to the sides of your body. (refer to our photo for examples)
Benefits: Savasana is a great way to reset your body and your mind. The legs supported on the chair is beneficial for the low back because it lengthens the back which can be flat and relaxed. This is often referred to a static stretch for the back and one to remember if you experience a spasm in your back. The pose lets your abdominal muscles and organs relax.
Altina shows up how to support longer legs with the addition of blocks and a blanket on the chair seat
Thanks to Jeri, Dee and Altina who show us three arm versions in this pose
