AASANS(SAVASAN,SINHASAN)

-------------------(SAVASAN)--------------------(SINHASANA)-------------

SAVASAN(YOG NIDRA)

SAVASANA IS BETTER THAN SLEEP

Procedure

• Lie down straight with your back on the ground.





• Keep a distance of one foot between the legs and keep both the hands open, pointing upwards, at some distance from the thighs.





• Close the eyes, keep the neck straight and relax the whole body.





• Slowly take four to five deep breaths.





• Now, visualize each part of the body through your mind with determination and feeling that each organ is in a relaxed and tension free state.





• Determination is always the main force behind all the works in life and great objectives. Now we need to give complete rest to the body.





• For this also we have to be determined for relaxing and resting the body. First and foremost with closed eyes, and with determined of mind, look at the thumbs and fingers of the feet, making them totally loose and relaxed.





• After toes, visualize the ankles experience their relaxation.





• Now visualize the calf muscles and think that my calf muscles are absolutely healthy, tension free and in a state of complete rest and experience the tranquility whole body is getting by the mere feeling of relaxation.





• As we start crying by thinking about sorrows, rejoice with the thought of fulfillment or the pulse starts racing with the mere feeling of prowess, in the same manner the body starts experiencing total tranquility with the mere thought of relaxation.





• After calf muscles, visualize the knees and experience that they are healthy, tension free and completely relaxed.





• Within the mind look at the thighs and experience them also to be in a state of total rest.





• After thighs gradually look at the upper parts of the body viz. waist, stomach and back.





• Visualizing them with ease, experience a state of total rest, health and freedom from tension. Now with relaxed mind concentrate on the heart and try to listen to the heartbeats.





• While listening to the symphony of heart and ponder that my heart is absolutely healthy, tension free and at rest; there is no disorder or disease in my heart.





• Now relaxing the lungs and the heart, visualize the shoulders and experience them to be free of tension and in a state of total bliss.





• Then, one by one, visualize the arms, elbows, wrists, fingers and even the thumbs of both the hands and experience them to be in a state free from tension, loosened and in total rest.Now visualize your face and think that there is no negative feeling due to any worry, tension or disappointment on my face.





• There is divine feeling of happiness, bliss, hope and peace on my face.





• There is unlimited happiness on my face including my eyes, nose and ears.





• Till now we have provided complete relaxation to our whole body through divine resolve of our mind.
  
  
  





• Now we have to relax our mind and make it calm and serene.





• We have to move beyond the thoughts arising in our mind. For this we have to take shelter of the soul.





• Think that my soul is the Divine child having the attributes of Eternity, Purity, Intellect, Pristine, Peaceful, Blissful, Enlightenment. I am always complete and immortal.





• I do not lack any thing, and in fact I am always full of feelings and devotion.





• I am a part of the Supreme Soul which is Existent, Conscious and Beatitude. I am the divine son of God.





• I am free from the bondage of nature, body, senses and mind. My real shelter is my God.





• Increase or decrease of materialistic prosperity does not make me a pauper, poor, orphan, master or a king.





• I am always in complete harmony. All the changes which are taking place are the attributes of the world, and not those of my soul.





• In this way think about the divinity of the soul and remove negative thinking, because negative thinking makes a person sad, worried, and stressed. Negative thinking makes a person depressed and always immersed in the ocean of grief.





• Positive thinking helps a person to always remain happy, balanced, and cheerful even in adverse situations.





• For this reason, the person should have positive thinking not only at the time of Yog-nidra or Savasana but all the times.





• In this way, thinking about the divine soul in a realistic manner, we have given rest to the mind and now we will think about the divine form of God and give total rest to our soul.Think that your soul has come out of the body and has established itself in the sky, above the body and viewing it as a dead body lying on the ground.

This is the reason that this position is called Savasana.

• Now devote your conscious soul to The God who is omnipresent in the limitless sky.





• Imagine that your soul is getting the divine bliss of The God from all sides.





• Experience the divine happiness of God’s creation.





• With complete devotion to the God any solemn pledge taken is always fulfilled.





• You think of God’s nature and its divinity and concentrating on the wonderful creation of nature think of God’s divinity.





• Think that you are in the valley of beautiful flowers, and the whole atmosphere is full of fragrance of different kinds of flowers, which pleases the mind.





• There is a kind of divinity all around.





• Each and every act of God is worth visualization.





• There is no end to God’s greatness.





• Along with the flowering plants, there are beautiful fruits on the trees; God has filled each fruit with a different flavor.





• A light breeze is flowing from all sides and giving immense happiness.





• In this beautiful garden the birds are sweetly singing the infinite glory of God’s creation. One can see God’s lively appearance from each bud, flower and fruit.





• When we look at the sky it appears that the stars, the Moon and the Sun are like lamps of the huge universe, which is The God’s temple, lighting every thing.





• The flowing rivers appear as if they are washing the feet of God. How great is The God who is infinite, Endless, Boundless.





• Oh God! Oh Father! Oh Mother! Creator of the universe, take me, your son, also under your shelter. Bless me with your divine bliss.





• Oh Lord! always shower your divinity, peace and light on me.





• I may always remember your divine glory and remain attached to you, and keep busy submerged in your infinite Bliss.





• Oh God! take me away forever from worldly evil thoughts and grant me your blissful shelter. In this way, after experiencing the unique bliss of the divinity of God, feel again yourself present in the body.





• Imagine that you have returned to the body after Yogic sleep.





• The inhalation-exhalation is continuing. Along with the breath the life giving great energy of life-force entering your body.





• Experience yourself to be healthy, happy and cheerful and in the way the body was relaxed with determination in the same way and experience a new strength, disease free, divine consciousness and bliss in the body.





• Look at each part of the body from top to the toe and keep feeling and imagining each part to be fully healthy.





• For example, if a person has pain in the knee or backache he should imagine that his pain has been completely relieved.





• By God’s grace and practice of Yog there is no pain in my knees and back, because Yog cures the root cause of these diseases.





• The pain is being relieved.





• Similarly, if there is any heart or stomach ailment, think that it has been cured. If there is any blockage in the arteries or the cholesterol level is high, think that the diseases have been cured. Resolve that my body is becoming free from all foreign matter, diseases, and deformities and I am getting healthier.





• With these thoughts you should experience yourself to be completely healthy both physically and mentally.





• At last, experience that both the hands are totally healthy and powerful and thus rubbing them, put both the palms on your eyes and then slowly open the eyes. This is the summarized method of Yog-nidra and Savasana.





• If anybody is unable to sleep, then before going to bed, practise Savasana and relax the body and feel free of tension in the directed method, and thinking of God’s divinity, concentrate on respiration and with every breath chant Om-kara in the mind. While inhaling and exhaling meaningful chanting of Om-kara should be done.





• The meaning of Om-kara is - that The God is Existent, Conscious and Beatitude and is nothing but Truth, Knowledge and Bliss.





• I am also getting blissful by being in communion with The God.





• With these thoughts one should meaningfully chant Om-kara. The speed of inhaling and exhaling should be normal.





• This exercise can be performed by reverse counting from 100 to 1 and with each number, chant OM, For example, OM 100, OM 99, OM 98 and so on. Praying in this way will put you to deep sleep and you will get rid of bad dreams. In the daily Yog practice, this asana should be done after every difficult asana.





• After the end of practice, this asana should be done for 5 to 10 minutes.

Benefits

• It is easy and best for mental stress, depression, high blood pressure, heart disease and insomnia.





• These patients should do this asana regularly.
  Weakness of the nervous system, tiredness and negative thinking are cured by practicing this asana.





• The body, mind, brain and soul get complete rest, power, motivation and happiness.
  The concentration power is developed.





• Practising Savasana in between other asanas relieves the tiredness of the body in a very short span of time.

SINHASAN

Procedure

• If possible, sit in Vajrasana facing the Sun and spread the knees apart.





• The fingers of the hands should face backwards and kept straight in between the legs.





• Inhale and take out the tongue. Look in between the eyebrows and exhale. While exhaling, roar like a lion.





• Repeat 3 - 4 times.





• After doing Sinhasana while taking the saliva inside the mouth, massage the throat lightly. This prevents soarness of throat.
  

Benefits

• It is useful for tonsils, thyroid and other throat problems.





• It is beneficial in ear-problems and unclear pronunciation.





• It is beneficial for the children who lisp.

"That is the end of your practice for today, but it's not the end of awareness." -- Patricia Walden