If you are interested in yoga, then you must know about Savasana. The posture resembles a dead body, hence the name, but the impact as well as the benefits are massive. One practices this yoga posture for relaxation and resting.
Although it might appear to be an easy thing to do, experts suggest that Savasana Pose is one of the hardest to conduct and accomplish with perfection. In this posture, you are expected to relax your mind and body completely and only then can you derive the Savasana benefits entirely.
Letting go of your body and relaxing your mind isn’t as easy as it sounds, as there are plenty of distractions to avert. Generally practised at the end of the yoga, here are some easy steps that you can follow to get your Corpse Pose right.
Steps For Savasana In Details: Follow This Performance Guide
As a beginner, you need a complete guide to get it right. Follow these steps to perfect your Savasana posture.
Step 1- Begin by lying down comfortably on the floor. Ensure that your back is straight and faces the ground. Make sure there are no disturbances or distractions while you are conducting this yoga. Moreover, you do not need to place any pillow or cushion under your knees. Once you are on the ground, your face should face upward and must parallelly align with the ceiling.
Step 2- At this point, you can close your eyes and slightly place your legs apart from each other. But ensure that your legs are relaxed and the muscles are not stretched too much. The toes should be placed so that they face sidewards. On both sides, place your arms slightly away from your body. This further helps your body to acquire a relaxed posture. Keep your palms open, and do not tighten your fingers.
Step 3- Now, it is time to draw close attention to all the parts of your body. This can be accomplished by taking small and deep breaths. Slowly, you will become mindful of every inch of your body. It takes time, but gradually, you will reach a state of relaxation. Draw focus to your breath and be conscious about the process.
Step 4- Continue to take a deep and slow breath as you gradually reach a state of relaxation. This process of calming down your body will help you energise it and make it more productive. This is the time you need to think about your body and forget about the external environment and the hectic schedule of daily life. Surrender to a state of revitalisation and forget what’s around you. Don’t force the breathing process, and allow the inhalation and exhalation as naturally as they can without forcing them.
All you need to spare is 10-15 minutes to acquire this state of rest, which will ultimately make you feel energized and enthusiastic about the chores.
Step 5- In the final step, you are expected to roll to one of your sides. Stay like this for another 10 minutes. Throughout the process of Savasana, keep your eyes closed to avoid disturbances of any kind. Once you have expertise in Savasana, you can try out Sukhasana as well. Finally, you can roll up slowly. Sit in a comfortable posture and soak in your surroundings.
Some Useful Tips for Perfecting Savasana
Here are some tips to perform Savasana correctly.
- Before you begin to do this posture, make sure you have acquired complete knowledge about the yoga pose. This will help you to maximise your benefits from yoga.
- Always practise this yoga in a clean and adequately ventilated space. This eases the breathing process.
- You can modify the exercise in case you have lower back aches. You can use pillows to support your knees and bellies if needed.
- Initially, you should start small, stick to 10 minutes, and then go ahead with longer durations. Practising can make you perfect with Savasana, and gradually, you will derive the benefits, too.
Savasana Benefits: Practice it Every Day to Savor These Advantages
Savasana is recommended to be performed after every yoga regime to witness its powerful benefits, as described below.
- Undoubtedly, Savasana aids in reducing stress. As we tackle a hectic schedule of life, something like Savasana yoga can benefit us greatly in keeping our minds composed and body fit.
- This yoga posture helps induce peaceful sleep. So, if you struggle hard to achieve an undisturbed sleep schedule, this yoga can prove to be completely indispensable for you.
- Get rid of all kinds of mental problems, stress, anxiety, fear, and distraction by simply practising this yoga posture for just 15 minutes a day.
- If you face trouble with constant headaches and migraine, then you can use Savasana as a way to reduce the symptoms of headaches.
- You might even face high blood pressure problems if you follow a hectic and stressful schedule at work and home. Yoga postures like the Shavansana pose can help you keep blood pressure at bay.
- Consequently, this prevents heart attacks and other circulatory system ailments. Allow this yoga posture to care for your mental and physical well-being. By the end of every session, you will gradually feel revitalised and rejuvenated to face the day.
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Precautions to be Taken for Practicing Corpse Pose
Of course, for every yoga posture, you must take some precautions. Here are some tips and precautionary measures that you must take while undergoing a Savasana session.
Precautions-
- Do not move your body unnecessarily or even stir while practising this pose. Moving can cause distraction and you might lose the state of rest attained by your mind and body.
- Make sure that the surface of the floor you choose to perform this pose is flat and hard.
- Ensure your surroundings are peaceful and quiet when you lie down to conduct this pose. Choose a room, preferably where you are alone, such that nothing and no one disturbs you.
- Also, make sure that the room is well-ventilated and has air circulation so you don’t feel suffocated.
Contradictions-
- If you face any sort of backache, then it is best to place a cushion to support your back. Otherwise, you can go ahead bareback. Provide support to your knees so that your back is not strained in the former situation.
- If it is possible, then you should practise Savasana in a dim and dark room so that your eyes can relax. Too much bright light can again affect your levels of concentration. In case you are in a room with bright light, cover your eyes with a cloth to prevent distractions and strain your eye muscles.
- Ensure that your body is warm when you are practising this pose.
Some modifications for Savasana Pose
In case of any discomfort on your back, you can bring a pillow to your head at the level of your neck so the muscles near the neck region can relax. Perhaps a folded blanket, if available, can act as the pillow for your head, creating a cushiony effect.
If your lower back muscles feel tight before you begin, making it hard for you to lie down on the floor in a relaxed pose, here’s a quick solution. Simply lift your legs one at a time to relax the muscles.
These small modifications are highly effective in deriving the greatest benefits from Savasana yoga.
Hacks to Perfect your Savasana Pose: Know the Secret
Let us reveal to you the secret to perfect Savasana Pose. As a beginner, you must be wondering what could be the fastest way to perfect the posture to derive the highest benefit. So here are some useful hacks that you can apply.
Use a foetal position to exit the pose
Once you are done with the yoga, you might have a question about how to exit the pose. To end the Savasana Pose, you can go ahead and create the foetal position. Once the timer goes off, you can begin with wiggling your toes and fingers to feel the sensation back. Stretch your arms and legs, which somewhat resemble the way you stretch when you just wake up.
Now roll to your right or left to lie sideways. Preferably, you should roll to your right so that your heart is above all the organs. This helps in better blood circulation. Slowly, you can move to your foetal position and then exit the yoga posture.
Try to bow your forehead on the mat
Place your hands on your heart and then touch your third-eye chakra on the mat. Gradually rise so you still enjoy the state of rest and peace. Remember that there is no hurry, as your body and mind are aligned to feel great.
Bottomline
The Savasana is a Corpse Pose, which puts you in a state of rest. Performed at the end of every yoga session, you will feel rejuvenated and refreshed to culminate your session this way. Offering deep healing and putting one in a state of complete awareness, this pose gradually increases the overall well-being of your body.
Shavasana (Corpse Pose) FAQs
1. What is Shavasana and why is it important?
Shavasana, also known as Corpse Pose, is a relaxation pose usually done at the end of a yoga session. It helps your body absorb the benefits of your practice, reduce stress, calm the nervous system, and restore energy.
2. How do I correctly do Shavasana?
- Lie flat on your back
- Keep your legs slightly apart, toes falling outward
- Arms at your sides, palms facing up
- Close your eyes and relax your entire body
- Breathe naturally and stay still
Tip: Use a yoga mat or soft surface to stay comfortable.
3. How long should I stay in Shavasana?
Ideally, stay in Shavasana for 5 to 10 minutes, or longer if you’re using it for deep relaxation or stress relief. Even 2-3 minutes can be beneficial for beginners.
4. Can I fall asleep during Shavasana?
Yes, it’s common but the goal is to remain conscious and aware. If you tend to fall asleep, try doing it earlier in the day or sitting up for mindfulness practice instead.
5. What should I focus on during Shavasana?
Focus on your breath, body sensations, or a guided relaxation. The idea is to let go of tension and stay in the present moment.
6. Can Shavasana help with anxiety or insomnia?
Absolutely! Shavasana activates the parasympathetic nervous system, helping to reduce anxiety, lower cortisol levels, and improve sleep quality.
7. Is it okay to use props like pillows or blankets in Shavasana?
Yes! You can place a pillow under your knees, a rolled blanket under your head, or cover yourself with a light blanket for warmth. Comfort is key.
8. When should I avoid Shavasana?
Generally, it’s safe for everyone. However, if lying flat causes discomfort (due to back pain, pregnancy, or medical conditions), try a supported version with props or consult a yoga therapist.
9. Can I practice Shavasana without doing a full yoga session?
Definitely. You can use Shavasana anytime you need a mental reset or a short relaxation break—even between work tasks.
10. What’s the difference between Shavasana and meditation?
Shavasana is a physical relaxation pose that may lead to meditation, while meditation involves an active focus of the mind. Both are deeply restorative but serve slightly different purposes.
