Advasana (Reverse Corpse Pose)
Advasana is a relaxing yoga pose that is essentially the reverse of the traditional Savasana (Corpse Pose). While Savasana involves lying on your back, Advasana involves lying face down in a similar manner to Prone Pose. The pose helps in releasing tension, calming the nervous system, and promoting relaxation. It is often used as a counterpose or a resting posture in between more intense asanas.
Meaning of Advasana
- “Adva”means “reverse” or “opposite.”
- “Asana”means “pose” or “posture.”
Thus, Advasana is the Reverse Corpse Pose, where you lie on your stomach with your body relaxed, which contrasts the traditional Savasana, where you lie on your back.
Steps to Perform Advasana
Start in a Comfortable Prone Position:
- Begin by lying flat on your stomach with your legs extended straight behind you. Keep your feet hip-width apart, with the tops of your feet resting on the ground.
Place Your Arms Relaxed by Your Sides:
- Let your arms rest comfortably alongside your body, with your palms facing down.
Position Your Head:
- Rest your forehead on the mat, or place a small cushion or block under your forehead for extra comfort.
Engage Your Body:
- Keep your body relaxed, but be mindful to keep your spine long and neutral. Let your chest and belly gently relax into the floor.
Breathing:
- Close your eyes and take slow, deep breaths. Breathe naturally, focusing on relaxing every muscle, starting from your toes to your head.
Relax in the Pose:
- Hold the position for 5-10 minutes or as long as you feel comfortable.
Benefits of Advasana
Releases Tension:
- This pose can help release accumulated tension in the body, especially in the back, shoulders, and neck. It’s a wonderful way to ease tightness in these areas after more intense backbends or poses that involve core strength.
Calms the Nervous System:
- Like Savasana, Advasana has a calming effect on the nervous system. The position helps activate the parasympathetic nervous system, allowing the body to move into a state of deep rest and relaxation.
Improves Posture:
- Lying on your stomach helps to counteract the effects of sitting for long periods and can promote better posture by strengthening the back muscles and encouraging the natural curvature of the spine.
Promotes Digestion:
- The prone position may help with digestion by gently compressing the abdominal region, stimulating digestive organs and promoting better blood flow.
Relieves Back Pain:
- Advasana can help in relieving lower back pain and tightness. It stretches and lengthens the spine, providing relief to the lower back and improving flexibility.
Balances Energy:
- This pose helps balance the body’s energy by calming the mind, providing mental clarity, and reducing stress.
Precautions
Neck and Spine: Ensure that your neck is not strained by keeping your forehead on the mat or using a cushion to support it. Avoid any discomfort in the spine by keeping your body relaxed.
Pregnancy: Pregnant women should avoid lying directly on the stomach as it may not be comfortable. It’s better to consult a doctor before practicing this pose during pregnancy.
Severe Back Problems: Those with severe back injuries should avoid this pose, as it might put undue pressure on the spine.
Conclusion
Advasana is a simple yet deeply relaxing pose that offers several benefits for the body and mind. It’s a great way to release tension, calm the nervous system, and bring the body back to balance after intense physical activity. Integrating Advasana into your yoga routine can significantly aid in deep relaxation and promote overall well-being.