Savasana

"Sava" means "corpse." In this pose the body becomes completely still, and the mind is guided toward quietness. Through the practice of Savasana, the mind is turned away from the cravings of the senses and becomes calm. With this still mind, the consciousness is free to experience the deeper layers of our being.

1. Find a quiet space with a level floor where you can lie down without touching anything but the floor. The space should be free from distractions.

2. Sit on the floor with feet together and knees bent.

3. Unroll your back onto the floor, and rest the back of the head on the floor. Keep your legs bent for now. Press your feet down into the floor to lift your pelvis off the floor, and use your hands to lengthen the buttocks away from your back waist. Keep this length as you place your pelvis on the floor again. Nose, navel and the center of your feet should be aligned so that your body is straight.

4. Lengthen the back of your neck without letting your head tilt back. You can place a folded towel under the skull to help.

MANOA YOGA CENTER Ray Madigan, co-director of Manoa Yoga Center, in Savasana, which calms the mind and turns it away from cravings of the senses.

6. Observe that your back does not overly arch as you slide your heels away, one at a time, along the floor until your legs are straight. Keep the heels close together. Allow your legs and feet to roll out, away from the center line of your body. Do not hold the legs together.

7. Breathe softly through your nose and become completely still without becoming tense. This requires determination and discipline. Stillness might induce sleepiness or tension; do not be alarmed or dull, but remain calm.

8. Observe the soft flow of breath at the nostrils as you allow your limbs and trunk to release downward into the floor. With each breath, let go more.

9. Remain in this still, quiet state for five to 10 minutes, then inhale, roll to the side and slowly rise up to sitting position.