Discover the Amazing Benefits of Savasana Pose Yoga
Savasana is my favorite yoga pose. It might look like simply lying down, but it can be a welcome moment to pause and rest at the end of a yoga class.
Also known as Corpse Pose, Savasana offers space to settle after movement. Here’s how to practice it and make it more comfortable for your body.
What Is Savasana, the Final Resting Pose?
Savasana, or Corpse Pose, is a resting pose often practiced at the end of a yoga session. It gives you a few moments to be still before returning to the rest of your day.
The traditional position is lying on your back with your arms and legs resting comfortably. You can also rest on your side or sit supported if lying flat isn’t suitable. If you’re pregnant, speak with your health professional or a qualified prenatal yoga teacher about a comfortable position: the NHS advises avoiding lying flat on your back for more than a few minutes in later pregnancy.
Physical and Mental Benefits of Savasana
Some people find Savasana a relaxing way to finish a practice. You might notice your breathing or allow your muscles to soften, without needing to force yourself to feel a particular way.
Rest and the nervous system
Rest and slow, comfortable breathing can be part of a relaxing yoga practice. The nervous system is complex, though, and one pose doesn’t automatically switch off a stress response.
Research looks at many different styles and combinations of yoga, so findings about a whole yoga program should not be treated as proof of specific effects from Savasana alone. The National Center for Complementary and Integrative Health discusses the evidence and its limitations.
Making space to relax
A few quiet minutes may feel calming or offer a break from a busy day. Everyone’s experience is different, and it’s normal for the mind to keep wandering.
Savasana is a resting pose. Yoga nidra is a separate guided relaxation practice, although it is often practiced lying down in a Savasana-like position.
A note on physical health
Savasana is not a treatment for diabetes, high blood pressure, high cholesterol or another health condition. If you have concerns about your health, speak with a qualified health professional and continue any prescribed care.
Benefits of Corpse Pose for the Mind
Resting quietly can be an opportunity to notice your breath, your body or whatever thoughts arise. You don’t need to clear your mind or achieve a particular state.
It’s easy to skip the final rest and move straight on with the day. If you have time, you might use it as a gentle transition after meditation or yoga.
Noticing how you feel
You might notice where your body feels supported or where you’re holding tension. Let any observation be enough; there’s no need to change it.
Making the pose your own
For some people, resting after movement is a pleasant part of a yoga practice. If stillness feels uncomfortable, you can adjust your position, keep your eyes open or take a break.
How to Practice Savasana Pose
These steps describe the traditional back-lying version. Choose a side-lying or supported seated rest instead if that feels better or a health professional recommends it. If you’re pregnant or have an injury or medical condition, ask your health professional or an appropriately qualified teacher about modifications.
Here are some tips:
Lie down on your back on a yoga mat or blanket.
Extend your legs out long, letting your feet fall open.
Rest your arms at your sides, palms facing up.
Gently tuck your chin and let your eyes close.
Take a few deep breaths, then let your breath return to normal.
Scan your body from head to toe, consciously releasing any tension.
Stay here for 5-15 minutes or longer if you have time.
To exit, deepen your breath, wiggle your fingers and toes, and roll to your right side. Gently press yourself up to seated.
You can finish with a few moments of rest if it feels right for you. There’s no need to stay in the pose for a set length of time.
Using Props for Support During Yoga Class
A folded blanket under your head or a cushion beneath your knees may make lying down more comfortable. Use only props that feel supportive, and change position if anything hurts.
Common Challenges and Solutions
If your mind wanders, that’s normal. You might gently notice your breath or the contact between your body and the surface beneath you. Keeping your eyes open or resting in a supported seated position is fine, too.
If you feel chilly, a light blanket can help you stay comfortable.
Savasana Variations and Modifications in your yoga practice
You can adapt your resting position to suit your body. A cushion or folded blanket under the knees may feel more comfortable for some people, while others prefer resting on their side or sitting with support.
Legs Up the Wall Pose
Legs Up the Wall is a different pose, not a required version of Savasana. It involves lying back with your legs supported against a wall, and it is not suitable for everyone. If you’re pregnant, have low blood pressure, glaucoma or another health condition, ask your health professional and a qualified yoga teacher before trying it. In later pregnancy, the NHS advises avoiding lying flat on your back for more than a few minutes; a supported side-lying or seated rest may be an alternative to discuss.
Savasana with Neck Support
If it feels comfortable, place a thin folded blanket or small pillow under your head so your neck is supported in a neutral position. Avoid forcing your chin into position, and adjust or stop if you feel pain.
The goal is a position that feels supported and comfortable for you. A qualified yoga teacher can help you explore options.
Key Thought:
Savasana is a resting pose often used to finish a yoga practice. It can be a chance to pause and notice how you feel.
Use props or choose a supported side-lying or seated position when needed. If you’re pregnant or have a health condition, seek individual advice about suitable modifications.
In Summary
A few minutes of Savasana can be a gentle way to close your yoga or meditation practice. The experience may be different from one day to the next.
There’s no need to make yourself feel completely relaxed or stop every thought. Find a comfortable position and give yourself a moment to rest.
A qualified yoga teacher can help you find a version of the pose that suits you.
Take your time coming out of the pose and return to your day at your own pace.
After years of running an ecommerce business and juggling full-time work, Jen now writes about burnout, meditation, yoga and her new found mission of finding more zen every day! When not behind a screen, you’ll find her doing yoga, scribbling in her notebook, going for bushwalks and nerding out on
