Corpse Pose (Savasana)
Śavāsana
sha-VAHS-anna • Corpse Pose
The ultimate pose of complete relaxation and integration, essential for absorbing the benefits of practice
About This Pose
Savasana, the Corpse Pose, is often called the most important and most difficult pose in yoga. While it appears simple - lying on the back in complete stillness - it requires a level of conscious relaxation that can take years to master. The pose is named after 'Shava' meaning corpse, symbolizing the death of the ego and the complete surrender of body and mind. According to the Hatha Yoga Pradipika, Savasana removes fatigue and relaxes the mind. This pose is traditionally practiced at the end of a yoga session to integrate all the benefits of the practice. During Savasana, the body repairs itself, the nervous system integrates the effects of the practice, and consciousness expands into a state of peaceful awareness. The pose activates all chakras by bringing them into balance and allows prana to flow freely throughout the body. Many practitioners consider the depth of relaxation achieved in Savasana to be the true measure of their yoga practice. It is in this stillness that the deepest healing and transformation occur.
Step-by-Step Instructions
These are traditional textual instructions. For safe alignment and live demonstrations, please also use the YouTube link at the end of this page and follow a qualified teacher who matches your body and experience level.
- 1Lie on your back on a comfortable surface
- 2Let your legs fall open naturally, feet falling to the sides
- 3Place arms slightly away from body, palms facing up
- 4Close your eyes and let go of any effort
- 5Allow your body to become heavy and sink into the floor
- 6Release tension from toes, feet, legs, hips, belly
- 7Release tension from fingers, hands, arms, shoulders, chest
- 8Release tension from jaw, face, eyes, forehead, scalp
- 9Let the breath become natural, effortless
- 10Rest in complete stillness for 5-15 minutes or longer
Breathing Pattern
Allow the breath to become completely natural and effortless. Do not control the breath in any way. Simply observe it as it comes and goes. Let the breath breathe you. Rest in the space between the breaths.
Benefits
Physical
- Completely relaxes the body
- Reduces blood pressure and heart rate
- Decreases muscle tension
- Promotes healing and repair
- Reduces fatigue and exhaustion
Mental
- Calms the mind completely
- Reduces stress, anxiety, and depression
- Improves concentration and mental clarity
- Promotes deep relaxation response
- Enhances quality of sleep
Energetic
- Balances all chakras
- Allows prana to flow and integrate
- Connects individual to cosmic consciousness
- Promotes spiritual awakening
- Creates state of yogic awareness
Modifications
Easier Variations
- •Place pillow under knees for lower back support
- •Cover body with blanket for warmth
- •Use eye pillow to block light
- •Place small pillow under head
Harder Variations
- •Practice for 30-60 minutes (Yoga Nidra)
- •Maintain complete stillness without movement
- •Stay aware without falling asleep
- •Practice systematic body scanning
Contraindications
- None - suitable for everyone
- Third trimester pregnancy (use side-lying position)
- Lower back pain (use pillow under knees)
Focus Points
Learn This Pose on YouTube
Correct alignment can vary slightly between traditions and body types. For the physical technique and live demonstrations, please learn from a qualified teacher or a trusted video. The button below opens a basic YouTube search where you can choose a class that matches your level, language, and any health conditions.
Open YouTube Search