Discover the Amazing Benefits of Savasana Pose Yoga
Time to chat about my FAVORITE yoga pose. If Netflix n Chill were a yoga post, it’d be a savasana pose. You might think, “Isn’t that just lying down?” But trust me, it’s so much more than that. Savasana, an essential restorative asana, marks the end of a yoga class, offering a moment of complete relaxation and reflection on the practice just completed.
Imagine hitting the refresh button and emerging brand new – that’s what slipping into Savasana, also known as Corpse Pose, does for you. Ready to discover the incredible benefits of savasana pose yoga?
What Is Savasana, the Final Resting Pose?
Savasana, also known as the corpse pose, is often the culmination of an asana practice, almost a meditative state and serving as the ultimate resting pose in yoga. It’s usually done at the end of a yoga practice, allowing your mind and body to relax and fully integrate the benefits of the session.
To perform Savasana, simply lie flat on your back on a yoga mat. Let your feet fall out to the sides and rest your arms alongside your body, palms facing up. Close your eyes gently and focus on your breath, allowing your whole body to release into the floor.
Physical and Mental Benefits of Savasana
Despite its simplicity, savasana offers profound benefits for both body and mind. On a physical level, it allows your muscles to relax, releases tension, and helps regulate blood pressure. Mentally, it calms the busy mind, reduces stress levels, and connects you with your inner self – the subtle body beyond the physical. Incorporating deep breathing during this pose further enhances relaxation and centers your attention.
Benefits of Savasana Pose for the Body and your Parasympathetic Nervous System
The beauty of savasana is how it deactivates the sympathetic nervous system (our “fight or flight” response) and activates the parasympathetic nervous system (our “rest and digest” mode). This shift brings a cascade of physical health benefits. When we’re stressed, our sympathetic nervous system is on overdrive, leading to tension, shallow breathing, and increased heart rate and blood pressure.
Savasana helps shift us into the parasympathetic state, where our body can truly rest, recover, and heal. Regular savasana practice can be particularly beneficial in managing diabetes by reducing stress, which in turn can help decrease blood glucose levels and increase insulin sensitivity. Additionally, savasana is recognized as a form of deep yogic sleep, which helps to calm the body and mind, making it particularly beneficial for individuals struggling with insomnia or sleep disturbances.
Reduces Stress and Improves Mood
Savasana has a powerful effect on our emotional well-being by letting us release muscular tension and mental stress. Studies show it can lower cortisol (the stress hormone), reduce anxiety and depression, and promote feelings of inner peace and contentment.
Savasana, also known as yogic nidra, is a deep state of relaxation often practiced after yoga sessions, promoting better sleep and calming the mind and body.
Improves Physiological Health
The deep relaxation of savasana has measurable effects on key health markers. Research indicates it can lower blood glucose levels, improve cardiovascular health, regulate blood pressure, and reduce cholesterol. It’s like a reset button for your whole physiology.
Benefits of Corpse Pose for the Mind
Beyond the body, savasana also works its magic on the mind. It’s a powerful tool for stress relief, self-awareness, and emotional resilience. In Savasana, we give our busy minds permission to be still. We practice letting go of thoughts, worries, and distractions and simply rest in the present moment. With regular practice, this can spill over into our daily lives, helping us stay centered amidst chaos.
It’s easy to skip savasana at the end of a yoga practice and get on with your busy day. However, at THIS moment, your body can reflect on your yoga or meditation practice and prepare you for what’s next. I highly recommend practising yoga regularly, including practicing savasana.
Increases Self-Awareness
As the body releases tension and the mind grows quiet, we have a rare opportunity to journey inward. Savasana can be a doorway to deeper self-awareness, allowing us to connect with our authentic selves beneath the surface of our busy lives. Engaging in various yoga asanas, including Shavasana, is essential for overall well-being and enhances relaxation and concentration.
Enhances Emotional Well-being
The peace and presence we cultivate in savasana don’t end when we roll up our yoga mats. By training our minds to be more calm and centered, we build resilience to navigate life’s challenges with greater ease and equanimity. Savasana is a gift of self-care that keeps on giving.
How to Practice Savasana Pose
While Savasana may look simple, it’s actually one of the most challenging poses to master in your yoga practice. The goal is to stay awake and aware while being completely relaxed – easier said than done.
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.
Concluding any yoga session with Savasana is essential, allowing practitioners to consolidate the benefits of their practice through relaxation, awareness, and meditation. This final pose is a crucial part of yoga classes, promoting mindfulness and mental preparedness after completing the physical asanas.
Using Props for Support During Yoga Class
If you have any discomfort in Savasana, props can help. Try placing a folded blanket under your head and/or knees, or put a bolster under your knees to release your lower back. An eye pillow can aid relaxation. Find what works for your body.
Common Challenges and Solutions
Many people find it hard to stay still or awake in Savasana. If your mind wanders or thoughts arise, gently bring your focus back to your breath. If you’re tired, try the corpse pose with your eyes open or seated. With practice, you’ll find the sweet spot between relaxation and awareness.
It helps to keep your body warm too, so if needed, cover yourself with a blanket or towel.
Savasana Variations and Modifications in your yoga practice
While classic Savasana is practiced lying down, many variations exist, depending on your needs and preferences. If you have lower back pain or tension, try placing a bolster or rolled blanket under your knees in Savasana. This can help release your lower back and allow your whole body to relax more deeply.
Legs Up the Wall Pose
This gentle inversion is a great alternative to Savasana, especially if you have low blood pressure or are pregnant. Lie on your back with your sit-bones against a wall, extend your legs up the wall, and rest your arms out to the sides. Hold for 5-15 minutes.
Savasana with Neck Support
If you have neck pain or tension, try placing a thin pillow or folded blanket under your head in Savasana. Ensure your chin is slightly tucked, and your forehead is higher than yours. You can also roll a small towel and place it under your neck for support.
The key to any savasana variation is to find a position that allows your body to relax and release fully. Experiment to discover what works best for you, and don’t hesitate to use props to support your unique needs.
Key Thought:
Savasana, or corpse pose, is the chill pill of yoga. It wraps up your practice by letting your body and mind totally relax and release stress. Lying down with your eyes closed, you shift into a calm state that lowers blood pressure and eases anxiety.
Plus, it’s a mental timeout that boosts self-awareness and mood. Though it looks easy, staying awake yet relaxed is the real challenge. Props can make Savasana comfier if you need them.
In Summary
Savasana pose yoga is the ultimate way to unwind, recharge, and find inner peace. Just by dedicating a few minutes daily to this easy pose or alongside your meditation practice, you’ll begin noticing big changes within yourself—mentally, physically, and spiritually.
Remember, Savasana isn’t just about lying down; it’s about surrendering to the present moment and allowing yourself to just be. So go ahead, try it, and watch as the benefits of Savasana pose yoga transform your life in ways you never thought possible.
Learning Savasana under the guidance of a yoga teacher can further enhance your understanding and the transformative benefits of this crucial pose.
Namaste, and happy relaxing!
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 sleep and meditation hacks.
