Procedure of Mukta Sabasan (Free Breathing Pose)

Mukta Sabasan, or "Free Breathing Pose," is a gentle and restorative yoga pose primarily focused on deep relaxation and mindful breathing. This asana is a variation of the well-known "Savasana" (Corpse Pose), but with a stronger emphasis on free, natural breathing and releasing any tension from the body and mind. It is often used as a final pose in a yoga session or as a standalone practice for relaxation. The procedure for performing Mukta Sabasan is simple but effective in promoting physical and mental well-being. Below is a detailed guide to the step-by-step process of performing this pose. Step-by-Step Procedure for Mukta Sabasan 1. Preparation: Before beginning the pose, it is important to find a quiet and comfortable space. Lay a yoga mat on the floor or any flat surface where you can lie down comfortably. Ensure the space is free from distractions, allowing you to focus entirely on the practice. Optionally, you may use a soft blanket or cushion under your head for additional comfort, especially if you find it difficult to lie flat. 2. Lie Down in a Relaxed Position: To start the Mukta Sabasan, lie flat on your back with your legs extended and spaced comfortably apart. Keep your feet relaxed and pointing outward, not rigid or overly tense. Position your arms alongside your body, palms facing upward towards the ceiling, and allow your shoulders to rest gently on the ground. Keep your hands open, with your fingers slightly curled, creating a relaxed, natural shape. 3. Align Your Body: Ensure your head, neck, and spine are aligned. Your spine should be straight and neutral, neither arched nor compressed. Keep your neck relaxed and avoid straining it. Make sure your body is evenly supported, and there are no areas of tightness or discomfort. If necessary, adjust your posture to feel completely at ease in this position. This alignment will allow the body to relax deeply, facilitating the free flow of breath and energy. 4. Focus on Your Breathing: Once you are in a comfortable and relaxed position, begin to turn your attention to your breath. Breathe naturally, without force or effort, allowing the air to flow freely in and out of your lungs. Try not to control or manipulate your breathing—just let it be as it is, soft and natural. Notice the rise and fall of your belly and chest with each inhalation and exhalation. You can choose to practice deep breathing by inhaling slowly through your nose, filling your lungs fully, and then exhaling gently through your mouth or nose. Focus on making each breath smooth, slow, and even. Allow your body to feel light and spacious with each breath. With every exhale, consciously release any tension from your body, letting go of stress, tightness, or negative emotions. 5. Relax and Release Tension: As you continue to focus on your breath, begin to scan your body from head to toe, consciously releasing any tension you may be holding. Start with the muscles in your face, and relax your forehead, eyes, and jaw. Then, gradually move down through your neck, shoulders, arms, and torso. Let go of any stiffness in the lower back, hips, legs, and feet. Imagine that each breath is helping to dissolve any tension or discomfort in the body. If you notice any areas where tension persists, you can gently adjust your body position or consciously focus on breathing into that area to promote relaxation. 6. Maintain the Pose: Hold the Mukta Sabasan pose for as long as feels comfortable—typically 5 to 10 minutes. During this time, let go of any thoughts or distractions that may arise. Allow your mind to become quiet and centered, and focus solely on the feeling of the breath flowing through your body. If thoughts arise, simply acknowledge them without judgment and return your attention to your breath. You can also enhance your practice by visualizing a peaceful image or mantra, allowing yourself to sink deeper into relaxation with each breath. You might feel a deep sense of stillness and calm as your body and mind become fully relaxed. 7. Transition Out of the Pose: When you are ready to end the practice, slowly begin to bring awareness back to your body. Gently wiggle your fingers and toes to awaken your limbs. Take a few deeper breaths, and when you're ready, slowly roll onto one side into a fetal position. Pause here for a moment to gather your energy before coming up to a seated position. Avoid rushing the transition; take your time to reorient yourself to your surroundings. Once you are sitting comfortably, take a few moments to reflect on how your body and mind feel after the practice.

YOGA