SupineBeginner
Corpse Pose
Savasana
C
Pose illustration
About This Pose
Despite its apparent simplicity, Savasana is often called the most challenging yoga pose. It requires complete physical stillness and mental relaxation. This pose allows the nervous system to integrate the benefits of the yoga practice and brings the practitioner into a state of deep rest.
Step-by-Step Instructions
- 1
Lie on your back on the mat
- 2
Extend legs and let feet fall open
- 3
Place arms alongside body, palms up
- 4
Close your eyes
- 5
Take a few deep breaths
- 6
Release all muscular effort
- 7
Soften the face, jaw, and tongue
- 8
Let the breath become natural
- 9
Remain still for 5-15 minutes
- 10
Slowly deepen breath to come out
- 11
Roll to one side before sitting up
Alignment Cues
- Lie flat on back
- Legs slightly apart, feet falling open
- Arms slightly away from body, palms up
- Shoulder blades flat on floor
- Face and jaw relaxed
- Eyes gently closed
- Entire body relaxed and still
Benefits
- Calms the brain and reduces stress
- Relaxes the body completely
- Reduces headache, fatigue, and insomnia
- Helps lower blood pressure
- Integrates the benefits of yoga practice
- Promotes deep healing rest
Modifications
- Place bolster under knees for lower back
- Cover eyes with eye pillow
- Place blanket under head
- Lie on side if pregnant
Cautions & Contraindications
Cautions
- Cover with blanket if cold
- Use props for complete comfort
- Close eyes or use eye pillow
Avoid this pose if you have:
- Back injury (use bolster under knees)
- Pregnancy (lie on left side)
Quick Facts
Breath Cue
Let the breath become natural and effortless
Target Areas
full body
Suggested Hold
30-60 seconds or 5-10 breaths