My Journey with Kshemasana
I used to live a stressful life. It was like having too many tabs open in my mind, and it had always felt like my body was in permanent tension. Until I found Kshemasana, which was the restorative yoga position and my refuge. It was not a mere stretch, and it was a great lesson in letting go. In the article, I will give my own experience and take you through how this pose of tranquility can give a complete overhaul of your nervous system so that you get deep, accessible relaxation.
What Is Kshemasana, Anyway?
Let’s get straight to it. Kshemasana (kshay-maas-uh-nuh) is a reclining pose which is supported and appears to be so easy. It derives its name as Kshema in Sanskrit which means rest, tranquility or well being. It is simply a supported chest opener which needs little of your effort.
There is no purpose to Kshemasana, as there is in more active poses, but complete surrender. You are not acting; you are living. To a person like me who defaulted on go, this was ground breaking.
Why Kshemasana became my Non-Negotiable.
I have added Kshemasana to my evening routine, and the transformations were unarguable. It was not a magic pill, but the nearest thing to it that I ever discovered. The positive effects that I had were both short term and long term.
It Silenced My Racing Mind: It physically tells the body that the fight-or-flight is over and it is time to rest and digest by supporting my spine and opening up my chest.
It Massaged My sore Back: I spend a lot of time sitting at my desk and the light traction diverted to my lower back was a blessing. It discharged the strain which I had known not to be present in me.
It Worked on My Breath: The posture is natural, which promotes deeper and diaphragmatic breathing. I found myself breathing deeper belly breaths, and I was not even trying to do it.
It Became My Meditation Anchor: I had made the act of focusing on the rise and fall of my belly during this pose a kind of moving meditation and I was able to maintain it.
How My Step-by-Step Guide to Perfect Kshemasana.
You need not be flexible to do that. All you require are a few props and 5 minutes. I have yoga bolster, however a firm pillow or a rolled up blanket is just ideal.
What You’ll Need:
A large sturdy pillow of couch, or yoga bolster.
A yoga block or a thick book.
A place to sit and not be distracted.
The Setup & Sequence:
Prepare Your Props: Sit on the floor, with your knees bent. Have the narrow part of your bolster touching the bottom of your back/sacrum. Put the block or book on the floor behind thee, where thy head wilt fall. This shall be your support on head.
Recline Gently: Gradually, one vertebra after another, bend the spine over to the bolster. Mayst thou have thy head on the block. Move the head support to make sure that your forehead is a little higher than your chin-this makes the neck long and comfortable.
Find Your Leg Position: Lie your legs straight down the floor. Keep your feet flopping out to the sides. Should this be a strain to the lower back it is advisable to keep the knees bent and have the soles of your feet facing each other in a butterfly pose (Supta Baddha Konasana).
Surrender Completely: Place your arms at 45 degrees with your body on the floor with your palms facing upward. And this is the final act of giving and losing.
Breathe and Be: Keep thy eyes shut. Concentrate on the feeling of support under you. Naturally, your breath becomes deeper, your chest enlarges. Stay here for 3 to 10 minutes.
Experiencing lower back pinching? You might want to curve down your bolster or have a folded blanket under your hips to be more supportive.
Advice of My own practice.
Knees Unhappy? Get a rolled blanket or pillow under your knees. Your comfort is the priority.
Can’t Get Comfortable? That’s okay! The practice involves the mental resistance. Be mindful of the thoughts, and take your mind back to your breath, kindly.
Weaving Kshemasana into the Fabric of your life.
You do not have to take a complete course in yoga of 60 minutes to gain the advantage of Kshemasana. This is how I managed to make it a smooth process throughout my week:
To Wake up in the Morning: 5 minutes of Morning Centering Ritual creates a peaceful, mindful day.
As an After-Work Decompressor: I move out of a state of work by taking a couple of minutes in the pose and then proceed to make dinner.
As a Pre-Sleep Sanctuary: This is my favourite. It assists me in digesting the day and prepares my body and mind to deep and restful sleep.
Conclusion: Your Invitation to Tranquility.
Kshemasana has helped me realize that we do not need to be exhausted to have a rest, it is an essential part of a full life. It is a kind of mobile refuge that I can go back to whenever I feel like I am overpowered. This pose is straightforward and it provided me with a deep change of mind persistently striving to the relaxed mode of acceptance. I suggest that you take a blanket, a pillow, and treat yourself to five minutes of actual peace. Your nervous system will be appreciating you.
Brief Frequently Asked Questions of Kshemasana.
What is the duration of Kshemasana?
I started with just 3-5 minutes. Gradually, you can increase up to 10 or even 20 minutes as you get accustomed to the stillness.
I’m pregnant. Can I practice this pose?
Yes, but with a very essential alteration! After the first trimester, Side-Lying Savasana is a better alternative to reclining on your back, even though it is not practical in the beginning of pregnancy. Always seek the advice of your healthcare provider.
Does Kshemasana work against anxiety?
Personally, definitely yes. Its physiological effect on the body, which is the activation of the parasympathetic nervous system, is the direct opposite of the physical symptoms of anxiety.
I don’t have a bolster. What can I use?
No problem! I have stacked two firm bed pillows, rolled up a yoga mat, or even a couch cushion. Be innovative–support, not perfection.