71, Savasana-入门教程（慢速跟读）

71，Savasana

● sit down on the centre of a mat or blanket with the knees bent feet flat on the floor.
● lower the trunk down to rest on bent elbows, then carefully bring the torso to rest in a straight line on the floor.
● straighten the legs one at a time.
● have the legs together, feet together.
● release any hold on the legs and let the feet drop out to the sides.
● rest the extended arms by the sides of the trunk at an angle 60 from the trunk.
● rotate the upper arms, elbows and wrists so that the palms face towards the ceiling. The hands rest on the middle knuckle.
● make sure that the head rests on the centre part of the back of the skull. If the head is thrown back one may need a folded blanket under the head.
● with the trunk and limbs carefully and evenly placed, lower the upper eyelids down to the lower eyelids, release the eyeballs into their sockets, relax any tension that might be on the face around the eyes, cheeks and lips.
● relax the throat and tongue.
● relax each and every muscle of the body. Do not harden the flesh anywhere. Let loose the body Feel as though the body is completely dropped on to the floor.
● to stop the mind becoming distracted by its own mental activity, watch the breathing,allowing the breath to gradually become soft and even.
● stay in the asana for 5 to 10 minutes.
● finish the Savasana slowly, open the eyes, flex the knees, tum to the right and then get up without jolting the body. Do not hurry.