I tried this as an experiment recently: Sivasana at the beginning and end of class. I’ve decided that it’s an advanced practice.
Doesn’t sound tough does it? It’s like nap time at the beginning. But have you watched three year olds who just came in from recess try to lay down? It’s like that pop-up gopher game where you’re meant to pop the puppets back down with a soft mallet. Monkey mind most active.
What a tremendous testament to our practice. Sivasana is nearly torturous for many at the beginning, and almost always luscious at the end. What’s changed? The embodied mind.
If you want to try this practice of playing dead both before and after, I suggest that you give yourself some structure for the beginning. Begin by noting sensation in your extremities. Really pay attention and feel it. Then pay attention to your sensation in your core (if you can find any at this stage, you’re particularly in touch that day). Then with each breath draw the sensations from your arms and legs and neck into your core. Now, I’m not suggesting you draw in pleasure or pain, just the unnamable raw sensation, unjudged. Some might call it energy. But it’s very concrete when you locate it within your body: the sense you have of your own body. Use your breath to draw it in.
Finally, draw all your attention to sensation down to your low abdomen and feel it expand and contract with each breath. By relaxing and contracting the low belly when breathing you are mechanically & chemically signalling your “slow down” nervous system to wake up. That’s right, wake up to slow down. There are all kinds of opposites that come together on the mat.