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during and after asana practice, particularly after dynamic exercises such as surya namaskara; and when the practitioner feels physically and mentally tired. It develops body awareness. When the body is completely relaxed, awareness of the mind increases, developing pratyahara. Practice note: Try not to move the body at all during the practice as even the slightest movement will create muscular contraction.
A personal mantra may be repeated with every inhalation and exhalation.
Variation: While lying in shavasana, become aware of the right
hand and relax it.
Slowly become aware of the right wrist, elbow, armpit, right side of the waist, right buttock, right thigh, right knee, calf, heel, sole of the foot, and relax them one by
one.
Repeat this process with the left side of the body and all the parts of the head and trunk.
Make sure that each part of the body is relaxed, feel each part merging into the floor.
Repeat this process a few times and all the tensions will be removed.
Practice note: For maximum benefit, this technique should be performed after a hard day's work or just before sleep. Note: This asana is also known as mritasana, the dead man's pose.
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