Perform the Yoga Corpse Pose (Savasana)

Without the final relaxation position, no yoga session is complete. 1 Despite being a resting position, Corpse Pose (Savasana) is not the same as sleeping. Throughout the five to ten minutes of final relaxation, you should make an effort to remain alert and in the moment.

Benefits

Your body and mind will have some downtime during savasana to reflect on your yoga class. It offers a crucial balance to the effort you exert when practising asanas. In order to calm your mind and have a more comfortable sleep, you can also perform Savasana at home before bed.

Step-by-Step Guidelines

Lean back and lie down.

• Split your legs apart. In order for your feet to fall open to either side, let go of holding your legs straight.
• Bring your arms parallel to, but slightly away from, your body. Don't attempt to maintain your palms open as you turn them upward. Curl your fingers inward.
• For support, tuck your shoulder blades onto your back. Although less forceful, this motion is comparable to tucking the shoulders under in Bridge Pose.
• Release any effort holding your limbs in place once you have placed them up. Put your entire body, including your face, at ease. Allow yourself to feel weighty.
• Allow yourself to breathe normally. You can focus on your breathing if your thoughts start to stray, but make sure to only observe it rather than deepen it.
• Spend at least five minutes here. Better is ten minutes. Set an alarm if you are training at home so that you are not forced to constantly check the time.
• Start by starting to breathe more deeply before letting go. Next, start wriggling your fingers and toes to gradually revive your body.
• To extend your entire body from hands to feet, raise your arms overhead.
• Roll to one side while keeping your eyes closed and bringing your knees to your chest. While you take a few breaths in the foetal posture, use your bottom arm as a pillow.
• Bring yourself back up into a sitting position by using your hands as a support.

Corpse Pose (Savasana)

Common Issues

Difficulty Standing Still

Savasana is frequently referred to be the most challenging yoga pose3, which is really just a way of expressing that it can be extremely difficult for certain people to do nothing for ten minutes. If you find it difficult, try stating the names of each body part as you scan it from toe to head, releasing it after you've finished. The physical practise has given your body new knowledge, which it needs time to process.

Aware Mind

Even though the body is calm, the mind frequently wants to continue to be busy. While your thoughts may have been peaceful during your series of poses, you now need to learn how to be equally peaceful while you are not moving. Try the fundamental meditation techniques of observing your thoughts, identifying them as thoughts, and then letting them go if your mind won't stop racing. 8 Similar to other forms of yoga, this requires practise. You will eventually realise that your mind also becomes peaceful when your body is in Savasana.

Variations and Modifications

Need an Adjustment?

Savasana can be made more cosy and soothing by the use of props.

• Place a folded blanket over your thighs to intensify the sensation of being rooted to the soil. An eye pillow and a block placed right below your navel have a comparable impact.
• Before entering Savasana, wrap up if the environment is even slightly cool. Wear your sweater and socks or a yoga blanket that has been unfolded. It's incredibly challenging to unwind when you're cold.

Health and Safety Measures

A wrapped blanket or bolster placed beneath your knees can assist move the pelvis into a more comfortable position if you experience low back soreness or stiffness. Use a bolster or rolled blanket to lift your head and chest if you are pregnant.

Sources:

 https://www.verywellfit.com/corpse-pose-savasana-3567112
https://en.wikipedia.org/wiki/Shavasana