Techniques

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Lie flat on you chest. ‘relax your whole body as well as your breathing pattern, in this posture you will practice deep inhalation though you nostrils only. No pause or inner breath suspension i.e. inner Kumbhaka is allowed. Simply watch the smooth movement of air entering your body, expanding in you body because of body heat and leaving your body with the same speed through your nostrils. This will check the wondering propensity of the mind. Do not attempt this more than 20 or 22 times.

Benefits

1. Relaxing pose
2. Observe expansion and retraction movements of the belly
3. Gives a different feeling and experience than Shavasana on the back.
   

Cautions

While observing the flow of our breath, no attempt is to be made to control it. It has a tendency to wander. This tendency is not only to be checked, but is to be completely overcome. Breathing has to be smooth and slow. All the while the mind is to be concentrated upon the moving breath, therefore the Technique of Shavasana is simple to understand, but somewhat difficult to practice. Even the slightest contraction on the part of the muscles should be avoided in the dead pose. When one succeeds in simultaneously relaxing every tissue of one’s body, one should continue concentrating on the relaxed tissues for some time. Not only is the inhalation and exhalation unequal, but each is not very uniform in itself, this has to be check in the dead pose.

Even after some practice of this pose, not more than ten minutes at a time are allowed for patients with weak nerves. Shavasana if done correctly is soothing to the nerves. There is a tendency to fall asleep during practice. This tendency is to be checked, very studiously, especially by a spiritual culturist who should never get into the habit of lapsing into sleep while he is concentrating his mind.