Savasana — Corpse Pose

Savasana — Corpse Pose (शवासन)

Savasana, from the Sanskrit sava (corpse), is paradoxically the simplest-looking pose and the hardest to master. Lying still, the practitioner releases all muscular and mental effort, entering a state of conscious relaxation. Traditionally practiced at the end of class for 5 to 15 minutes, it allows the body to integrate practice benefits and the nervous system to rebalance.

Therapeutic Benefits

• Parasympathetic activation — the nervous system shifts to rest-and-digest, lowering cortisol and heart rate.
• Stress and anxiety reduction — deep relaxation decreases physiological stress markers.
• Neuromuscular integration — the body memorizes motor patterns practiced during the session.
• Sleep improvement — regular practice helps combat insomnia.
• Blood pressure regulation — studies showing significant decrease after 10 minutes.

Step-by-Step Instructions

Step 1 — Setup

Lying on back, feet mat-width apart. Arms alongside body, palms up, 15-20cm from trunk. Close eyes.

Step 2 — Body Scan

Mentally scan from feet to head. Release each area: feet, calves, thighs, hips, belly, chest, hands, arms, shoulders, neck, face. Let jaw open slightly.

Step 3 — Mental Release

Stop all control effort. Let breathing become natural. Observe thoughts without attaching. Stay awake but perfectly relaxed.

Step 4 — Return

Gently move fingers and toes. Stretch. Roll to right side in fetal position. Slowly rise to seated.

Breathing and Duration

Minimum 5 minutes, ideally 10 to 15. Natural, uncontrolled breathing.

Contraindications

• No absolute contraindications
• Advanced pregnancy: practice on left side with pillow between knees
• Acid reflux: slightly elevate head

Modifications

• Comfort: bolster under knees, blanket over body, eye mask.
• Pregnancy: left side, pillow between knees and under head.

Target Audience

Savasana is for absolutely everyone, from complete beginners to master yogis. The most universally beneficial and most underestimated yoga pose.