What's THE most important pose?

A few nights ago at SLCC class, after a 15 minute kin hin (walking) meditation and an hour of asana instruction, I had the class do SAVASANA.  Savasana is commonly known as "corpse" or "dead man" pose.  This pose is the final pose that we always do at the end of a class or practice.  It is the final relaxation. This pose is one that allows the body to integrate the work done in class and attain complete closure.  If this pose is done correctly, the body's energy stays spacious, alert, and calm for a long period of time after class or practice is over. 

I was watching the students as I guided them out of the relaxation.  I guided them out slowly, in stages. When the bell ending the pose sounded, about half the class sat up immediately, and in an incorrect way. They started putting their equipment away and generally became hyper-active.  I was a little bit disappointed, because many of them were not following instructions for coming up out of savasana at all. I need to review with them the benefits of doing this pose correctly.

Savasana is the most important pose of all.  It should NEVER be skipped, whether practicing or in a formal class.  It should be performed 5-15 minutes.  Fifteen minutes is optimum, but five is the minimum amount of time one should allow.

At the first of the class I asked each student why he/she signed up for the class.  About 80% of the students said "to reduce my stress levels - I'm just SO stressed!"  Sitting up quickly and putting equipment away after savasana is extremely counter-productive, in fact, it actually INCREASES stress levels. Coming out of savasana incorrectly puts you right back into high stress mode. The body's agitation will continue to be felt for some time after practice.

 If we get up slowly, allowing the body/mind/spirit system to transition in a slow, smooth manner, the well-being created in the asana practice session will continue to bring us benefits.  If the body does not rise up off the floor properly, the spine will be agitated. This stresses the auric (energy) body as well as the mental/emotional body.

The proper way to come out of a pose is just as important as how we go into a pose. The way to come out of savasana is to open the eyes, but keep the attention inward.  Stay there a few breaths.  Then bring the knees towards the chest, roll to one side, resting the head on the arm a few breaths.  Then turn the head and upper body towards the floor, look at the floor, and using both hands, push yourself up to sitting.  This method does not agitate the spine, but keeps it neutral. This insures that the body's energy will stay calm and spacious.

 

I agree with what Wikepedia.com says about Savasana:

After the exertions of the practice, Shavasana allows the body a chance to regroup and reset itself. After a balanced practice, the entire body will have been stretched, contracted, twisted and inverted. These means that even the deepest muscles will have the opportunity to let go and shed their regular habits, if only for a few minutes.  Furthermore, the physiological benefits of deep relaxation are numerous and include:

• a decrease in heart rate and the rate of respiration.
• a decrease in blood pressure.
• a decrease in muscle tension.
• a decrease in metabolic rate and the consumption of oxygen.
• a reduction in general anxiety.
• a reduction in the number and frequency of panic attacks.
• an increase in energy levels and in general productivity.
• an improvement in concentration and in memory.
• an increase in focus.
• a decrease in fatigue, coupled with deeper and sounder sleep.
• improved self-confidence.