How to Practice Savasana: 3 Corpse Pose Variations

Savasana, also known as corpse pose or Shavasana, is the final culmination of a yoga practice that helps the body integrate the postures it has just moved through. In Sanskrit, the ancient Indian language from which modern yoga was born, Savasana translates to corpse (Sava) pose (asana). The resting posture involves lying down on the back, feet pointing outward, arms at the sides of the body, and palms upward. After a challenging asana practice, Savasana centers deep relaxation and activates the parasympathetic nervous system, our “rest and digest” mode.

In Yoga Nidra and restorative yoga, Savasana is more than just a final resting pose. In these more passive and mellow yoga forms, Savasana is practiced for 30 minutes or more to allow the whole body, mind, and spirit to completely relax and reset, and promote a sense of overall well-being in daily life.

Mastering the art of final relaxation can be very beneficial for your overall wellness. Here is a step-by-step guide to practicing Savasana:

1. 1. Lie on your back. At the end of your yoga practice, lie down on your mat. Spread your legs to the width of the mat, allowing the feet to splay out. Tuck your chin in towards your chest to make the back of your neck long. Bring your arms to your sides, palms up.
2. 2. Support yourself as necessary. If you need to cover yourself with a blanket to be comfortable or adjust your clothes or hair, do so. You can also cover your eyes with a towel, shirt, or eye pillow to avoid visual distractions.
3. 3. Focus on relaxing tense muscles. Starting with the toes and working your way up the body, relax all of the muscles in your body and allow yourself to sink into the earth. Let the ground support you. Focus on releasing tension held in the jaw and between the eyebrows.
4. 4. Meditate. Mentally release the practice you just moved through. Release thoughts of the past and the future and what’s about to come next. Just surrender and be.
5. 5. Release your breath. After settling in and taking a few deep breaths for tension release, let go of taking long, conscious breaths. Let your breath return to its natural state.
6. 6. Stay a while. The suggested time in Savasana is five to fifteen minutes. If a thought arises, observe and accept it, and then just let it go. If you feel the need to move, remain still in your entire body.
7. 7. Slowly arise through fetal position. After sitting in Savasana for the suggested time, begin to wiggle your fingers and toes slowly. Stretch your arms long overhead and stretch through the feet as if it’s the first time you’re waking up today. Slowly roll over to the right or the left side and rest for a moment in the fetal position to symbolize your re-birth after corpse pose.
8. 8. Return to an easy seated position. Press yourself up with your hands and return to a comfortable seated position. Bring your hands to your heart, then lift your thumbs to your third eye, in between the eyebrows. Bow down and forward to seal in your practice and say “namaste” as a symbol of reverence for the divine teacher within all of us.

There are many reasons why you may need to modify Savasana, including pregnancy, lower back issues, neck and shoulder pain, or feelings of anxiety. Consider these supported variations:

1. 1. Inclined Savasana with props. If you are pregnant or just prefer to be in a more inclined, supported position, place one yoga block on its highest setting and another underneath it at its lowest setting (both at the top of your mat). Place a bolster on top of the blocks and recline, positioning it at the base of your spine. Keep your legs long on the mat, or bring your feet to touch in Supta Baddha Konasana (reclining bound angle pose). Place one hand on your belly and the other on your heart, or let your arms lie long on the mat, palms facing up.
2. 2. Folded blanket under the neck or knees. A simple way to support yourself in Savasana is to place a blanket, bolster or pillow underneath your knees to take the pressure off of your lower back. Place a folded blanket underneath your neck if you have issues in this area.
3. 3. Side-lying Savasana. This restorative version of Savasana works best if you place a bolster or pillow between your legs (or underneath your top leg), allowing the bottom leg to lie long. Place a folded blanket underneath your neck for support. Lie on your right side if you need a little more energy. Lie to your left for maximum relaxation.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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