Savasana, or Corpse Pose, is a deeply restful pose typically practiced at the end of a yoga session. It involves lying flat on your back in stillness, allowing the body and mind to fully integrate the benefits of practice.

Though it appears simple, Savasana is a profound pose that cultivates awareness, nervous system regulation, and total relaxation. It helps transition from doing to being—creating space for healing, reflection, and presence.

Benefits of Savasana

• Promotes Deep Relaxation – Shifts the body into a parasympathetic (rest and digest) state
• Reduces Stress and Anxiety – Lowers cortisol and heart rate
• Improves Sleep Quality – Calms the nervous system and mind
• Integrates Practice – Helps absorb the physical, mental, and energetic effects of yoga
• Enhances Mindfulness – Encourages non-reactive observation of the breath and body
• Supports Recovery – Ideal for injury recovery, fatigue, or post-exertion rest

How to Practice Savasana

1. Lie flat on your back on your mat.
2. Extend your legs straight, feet about hip-width apart, and allow your toes to fall outward.
3. Place your arms alongside your body, palms facing up, slightly away from the torso.
4. Let your shoulder blades rest naturally, and allow the chest to feel open but soft.
5. Close your eyes and soften your jaw, tongue, and forehead.
6. Breathe naturally, without trying to control or deepen the breath.
7. Stay in the pose for 5–10 minutes, or longer as needed.
8. To exit, gently deepen the breath, wiggle the fingers and toes, and roll to one side before slowly sitting up.

Contraindications

Savasana is generally safe for all practitioners, but consider the following:

1. Lower Back Sensitivity: Support under the knees can relieve discomfort
2. Pregnancy (Second or Third Trimester): Lie on your side instead of flat on your back
3. Anxiety or Panic Disorders: Some may feel uneasy lying still—keep eyes slightly open or use a guided relaxation
4. Spinal Disc Issues: Modify with bolster support to maintain a neutral spine

Modifications & Variations of Corpse Pose

Modifications:

• Support Under Knees: Use a bolster or rolled blanket for lower back relief
• Blanket or Eye Pillow: Helps with warmth and sensory withdrawal
• Reclined Chair Savasana: Lie on a yoga bolster or with legs up on a chair
• Weighted Blanket or Sandbag: Encourages grounding and relaxation

Variations:

• Side-Lying Savasana: For pregnancy, back discomfort, or personal preference
• Guided Savasana (Yoga Nidra): Use voice guidance or recordings to facilitate deep rest
• Legs Up the Wall Variation: Combines inversion benefits with deep relaxation
• Reclined Savasana on Bolster: Place bolster lengthwise along the spine for heart-opening support

Common Mistakes to Avoid

1. Fidgeting or Adjusting Repeatedly: Set yourself up well, then try to remain still
2. Holding or Controlling the Breath: Let your breath return to its natural rhythm
3. Forcing Relaxation: Allow rest to unfold rather than striving for it
4. Skipping the Pose: Savasana is essential, not optional—resist the urge to skip
5. Discomfort from Cold or Uneven Surfaces: Use props to ensure warmth and full support

When to Avoid or Modify Savasana

• Pregnancy (Second and Third Trimesters): Practice on your left side or use props for incline
• Vertigo or Dizziness Lying Flat: Elevate the head or upper body
• Back Pain or Disc Issues: Use support under knees or bolster under the spine
• High Anxiety or Trauma Sensitivity: Practice a seated or side-lying variation with open eyes if needed

Why Practice Savasana?

Savasana is more than just lying down—it’s a sacred pause where the body rests, the mind settles, and the spirit integrates. It teaches the art of letting go, allowing practitioners to receive the full benefit of their practice. In a culture of constant motion, Savasana offers stillness, balance, and renewal.

By practicing regularly, you’ll strengthen your ability to relax consciously—bringing greater calm, clarity, and presence into your life, both on and off the mat.