Traditionally known from Sanskrit as Savasana, you may also hear this pose referred to as corpse pose. It is my personal preference that I choose to only say Savasana because it is so widely known and I just don’t like the name corpse pose! Savasana is the ultimate relaxation pose. But even though it’s simple, there are a few things to keep in mind in your own practice or classes to make it as relaxing as possible.
Get into Savasana Step-by-Step
- Begin by hugging your knees into your chest.
- Release your legs long to hip or mat width distance apart.
- Let your arms float away from your sides, palms facing up.
- Take up space.
Benefits
- Physical: Offers full relaxation of the entire body. Gives the body time to integrate physical changes that happened throughout the class. Lengthens the spine.
- Energetic: The Urinary Bladder is stimulated through the length of the spine.
- Emotional & Mental: Gives the mind time to integrate what lessons or realizations may have come up during class. Activates the crown chakra which gives space to thoughts and higher consciousness.
Contraindications
- If pregnant rest on your side instead. A bolster or block between the legs may feel more comfortable.
- For lower back discomfort or hip tension push your feet into the mat, lengthen your tailbone to the top of your mat and then resettle your spine to the mat.
Variations
- Supported Savasana: Place a bolster, blocks, or a rolled blanket under your knees. This can feel nourishing for the lower back and provide a release in the hips.
- Stonehenge: Place two blocks close to the top of your mat on the first or second height. The blocks should be the distance apart that your legs are in Savasana. Place a bolster across the top of the blocks. Come to rest your calves or feet on the bolster.
- Use a folded blanket under your head for extra cushion. Be mindful not to have it folded too high. You want to keep a neutral spine.
- Drape a blanket over your entire body. This provides a cozy, grounding sensation.
- Block out distractions by using an eye pillow.
Get Out of the Pose
- Begin by deepening your breath.
- Rock your head from side to side.
- Wiggle your fingers and toes.
- Draw your knees into your chest one at a time.
- Roll side to side until you come to rest in fetal position on your right-hand side.
- Take your time as you push yourself up into a comfortable seat.
Counter Poses
- None required.
- May feel nice to sit in meditation pose.
How Long to Hold Savasana?
- 5-10 minutes.
- For newer students begin with 5 minutes and work up to 10 minutes.
- It’s said that 5 minutes of Savasana should be taken for every 15 minutes of practice. Try an extra-long Savasana!