Savasana - Corpse Yoga Pose-Relaxation

Savasana, the Corpse Pose, is the practice of lying completely still on the back, releasing physical effort and mental commentary alike, usually at the close of a yoga session. Shava means corpse, and the name points directly at the pose's core instruction, to let go so fully that the body appears as still and unguarded as if all effort had ceased.

Benefits of Savasana

Deliberately releasing muscular effort after a physically active practice allows the nervous system to shift out of an activated state and into a calmer, more restful mode, which is part of why the pose is traditionally placed at the end of a session rather than the beginning.

Savasana also gives the body and mind time to integrate the effects of the preceding practice. Skipping this pose is often described in the tradition as leaving a meal half digested, since the settling and absorption it offers is considered part of the practice itself, not an optional extra.

Step-by-Step: How to Practise Savasana

Step 1: Lie down and find a neutral position

Lie flat on the back, legs extended and slightly apart, arms resting a little away from the body with the palms facing upward. Use a folded blanket under the head or knees if the lower back feels uncomfortable.

Step 2: Release the body region by region

Bring brief attention to the feet, legs, hips, belly, chest, hands, arms, shoulders, and face in turn, consciously softening each area rather than scanning quickly past it.

Step 3: Let the breath settle on its own

Stop directing the breath and simply observe it, allowing it to slow and deepen naturally as the body continues to release tension.

Step 4: Allow the mind to settle without forcing stillness

Thoughts will continue to arise. Rather than fighting them, let attention rest lightly on the sensation of the body and breath, returning gently whenever the mind wanders.

Step 5: Transition out slowly

After five to ten minutes, begin to deepen the breath, wiggle the fingers and toes, and roll gently onto one side before slowly coming up to a comfortable seated position.

Modifications and Props

Placing a bolster or rolled blanket under the knees relieves pressure on the lower back for practitioners who find lying fully flat uncomfortable.

A folded blanket or small cushion under the head is a simple, valuable addition for anyone whose neck feels strained when the head rests directly on the floor.

Common Mistakes

Rushing out of the pose after only a minute or two is a common mistake that undermines much of its value. Even a short but unhurried stillness is more useful than a longer period spent anticipating the next task.

Trying to force the mind into complete silence is another frequent misunderstanding. The aim is a relaxed, receptive attention, not the total absence of thought.

Mohan Chute's Teaching Note

Savasana is often the most quietly challenging pose in a session, precisely because it asks for nothing except presence. Many students find effortful poses easier than this one, since there is nothing to achieve here, only something to allow.

I remind students that this pose is not a pause before the real practice resumes. It is very often where the practice actually completes itself, in the stillness after the doing has stopped.

Contraindications / Who Should Avoid It

Savasana is broadly safe for almost everyone. Pregnant practitioners in later stages may prefer lying on the left side rather than flat on the back, and anyone with significant lower back discomfort should use a bolster under the knees.

If lying still triggers unusual anxiety or restlessness, a shorter duration, an open-eyed variation, or a seated resting posture instead can be a reasonable and equally valid alternative.

Frequently Asked Questions

What does Savasana mean?

Shava means corpse, referring to the completely still, effortless quality the body takes on when the pose is practised fully.

Why is Savasana at the end of a yoga class?

It allows the nervous system to settle after physical activity and gives the body and mind time to integrate the effects of the preceding practice.

I fall asleep in Savasana. Is that a problem?

Occasional sleep suggests the body needed the rest and is not usually a concern, though staying gently awake and aware allows for a slightly different, more attentive quality of relaxation.

How long should Savasana last?

Five to ten minutes is common after a full session, though even two or three unhurried minutes offers real benefit when time is limited.

My mind will not stop racing in Savasana. What should I do?

This is normal. Gently and repeatedly return attention to the breath or body sensations rather than trying to forcibly stop the thoughts.