Corpse Pose

Savasana

shah-VAH-sah-nah

The ultimate relaxation pose that calms the nervous system and allows the body to fully absorb the benefits of your practice. Though it appears simple, Savasana is often considered one of the most challenging poses because it requires you to lie completely still and surrender all muscular effort. It promotes deep rest, reduces blood pressure, and cultivates profound inner peace.

How to do Corpse Pose

1. Lie flat on your back with your legs extended, allowing your feet to fall open naturally to the sides about hip-width apart. Let the toes roll outward.
2. Place your arms by your sides, slightly away from the body, with palms facing up in a gesture of receptivity. Let the fingers curl naturally.
3. Close your eyes and systematically relax every part of your body, starting from the toes and moving upward through the legs, torso, arms, neck, and face.
4. Release all effort and let your body sink heavily into the floor. Let go of any control over your breath, allowing it to return to its natural rhythm.
5. Remain still for five to fifteen minutes, resting in complete awareness without falling asleep. To come out, gently wiggle fingers and toes, roll to one side, and slowly press up to seated.

Benefits of Corpse Pose

• Deeply relaxes the entire body and nervous system
• Reduces blood pressure, anxiety, and stress
• Allows the body to integrate the physical benefits of the practice
• Improves sleep quality and reduces insomnia symptoms
• Cultivates mindfulness and body awareness

Muscles Engaged

Modifications & Variations

• Place a bolster or rolled blanket under the knees to release the lower back
• Cover yourself with a blanket for warmth, as body temperature drops during stillness
• Place an eye pillow over the eyes to deepen relaxation and block light

Cautions

• Those with lower back discomfort should place a bolster under the knees
• Avoid lying flat on the back during late-term pregnancy; use a side-lying position instead
• If you experience anxiety while lying still, keep eyes slightly open or shorten the hold