Shavasana

 Supine Posture

•  Lie down on the back. keep the legs together.
•  Keep the hands straight by the sides of the body. heels on the ground and toes upwards.
•  Close the eyes.

 Relaxation Position : Savasana

• Lie down on the back, legs apart and hands slightly away from the body. Palms facing upward. Normal breathing. 
• Close the eyes, each and every part of the body should be relaxed consciously. 
• Observe the whole body from toes to head region. Feel the relaxation in all parts of the body. 
• Bring your awareness to the tip of the toes, start relaxing the parts of the body mentally and consciously.
• Start relaxing the body from the tip of the toes, inner and outer edges of the feet, heels, around the ankle joints, calf muscles, knee caps, thigh muscles, loosen the buttock muscles, hip joints, pelvic region, waist region and abdominal muscles.
• Focus on the lower back, middle back, upper back, all the fingers, palms wrist joints, forearms, elbow joints, biceps and triceps, shoulders, neck muscles.
• Gently bring your awareness to the head region, chin, lower jaw and upper jaw, gums, teeth, tongue, palates, throat, vocal chord, lips, nose, nostrils, cheek muscles, eye ball muscles, eye lids, eye brows, forehead, temple muscles, ears, sides of the head, back of the head and crown of the head.
• Observe the whole body from toes to head and relax.
• Co-ordinate between mind, body and breath. Consciously relax each muscles, bones and joints of the body.
• Focus on the natural breath, feel the lightness in the body when you inhale, feel the relaxation through out the body when you exhale.

Benefits :

• It develops body awareness. It revitalizes the entire system.
• This posture helps to calm down the mind and relaxes the whole body.
• Releases the stress, tension at the mind level, naturally breathing pace will slow down and  every part of the body will be relaxed.
• It develops body awareness.