Is Corpse Pose (Savasana) the Key to Total Relaxation?

How to prepare Savasana or the Corpse Pose
Quick Facts

Yoga Type: Restorative Yoga
Age Group: Suitable for all age groups
Level: Beginner to Advanced
Mental Benefit: Reduces stress, promotes deep relaxation, improves focus, and calms the mind
Physical Benefit: Relieves muscle tension, improves circulation, and promotes overall physical recovery.

Hey! My name is Elyce Elowen, and I’m a certified yogi who has been practicing and teaching yoga for the last few years.

Today I will teach you how Corpse Pose (Savasana) can bring your body and mind to total relaxation. 

Whether you’ve never practiced yoga before or you have been doing yoga for years now, this is the best chance for you to learn how this relaxing pose can work for you. This is the time to find out why this truly effective asana is crucial in your yoga practice.

Corpse Pose or yoga savasana pose​ is considered a relaxation pose of Yoga. But it’s much more than that. 

You’ll learn by the end of this article why you ought to include in your daily exercise regimen, Savasana. 

So, let’s dive in!

What Is Corpse Pose Or Yoga Savasana Corpse Pose​?

Known more commonly as the “yoga resting position,” Savasana, or the Corpse Pose, is a relatively mundane posture. 

Savasana the name in Sanskrit derives from the words sava which stands for corpse and asana for pose or posture. In this position, you lay flat on the back with the arms and legs arranged in a relaxed manner. 

It is used to offer the body as well as the mind a chance to relax further after the physical exercises. 

Including this in your routine can have positive and long-term effects on your overall health and well-being.

Warm-up Exercises for Corpse Pose (Savasana)

Here are a few simple warm-up exercises:

Cat-Cow Pose

This movement swings between flexing and extending the spine – a great way to warm up the spine and lessen tension in the lower back. It helps to make the body alert before resting to avoid being awakened by cold.

Child’s Pose

This pose helps to ease the stretching of the back, hips, and thighs as the body rests for some time. 

It aids with clearing some of that stress and provides a centered sensation before getting into Corpse Pose.

Seated Forward Fold

This pose loosens your hip muscles and the muscles at the back of your legs, as well as your lower back muscles. 

Sleep-inducing devices can also provoke a relaxing atmosphere which can help to get to sleep faster.

To make this session gentle, the stretches listed below will help to condition the body for a relaxing time during Savasana.

How to Perform Seated forward fold with partner.

What is the Anatomy of a Corpse Pose (Savasana)?

Arm and shoulder muscles are reached in The Corpse Pose (Savasana), even though such a posture seems to require minimal effort. 

In this position, you contract the main muscles such as the abdomen, shoulders, chest, and arms. 

Even in this posture, your body has to be well aligned in order to get the most out of the pose.

Primary muscles

The most important muscles which work during this exercise are the core muscles including the abdomen and the oblique while the shoulders and arms are relieved.

Secondary muscles

Small tension is on your glutes, legs, and back muscles while your spine is gently extended. These muscles enable you to maintain a rather balanced and motionless posture.

How to sit for the Easy Pose Sukhasana today.

How to perform Savasana or the Corpse Pose

How to perform Savasana or the Corpse Pose
VeryFit Life

Here is simple step by step guide:

  • lying flat on the stomach with the yoga mat. 
  • Stand with your legs ideally about shoulder width apart and your arms hanging at your sides with your palms facing up.
  • Let your whole body sink to the ground. 
  • Relax, and get comfortable, and then try to stay with your breath and try to just let your breath be. 
  • Take some air in through your nose and breathe it out by your mouth gently. 
  • Hold this position for about 5-10 minutes, or until such time that you get easily comprehensible discomfort.

Here’s a video that explains this yoga pose in more detail.

Body Parts Movement:

Body Part Movement Type Description
Arms Static Arms rest at the sides with palms facing up, completely relaxed.
Legs Static Legs are extended slightly apart, allowing the feet to fall naturally outward.
Back Static The back remains flat on the ground, fully supported by the mat.
Chest Static The chest stays open and relaxed, aiding deep breathing.
Head and Neck Static The head is aligned with the spine, and the neck is relaxed to avoid tension.
Abdomen Dynamic (Breathing) The abdomen rises and falls naturally with each breath.
Feet Static Feet rest naturally, with no tension or effort to hold them in place.

What are the Benefits of Corpse Pose?

Now let’s have a closer look at how Savasana might influence the physical and mental conditions of your body.

Physical Benefits

Corpse poses benefits to the physical well-being of an individual in the following ways. It enhances circulation because the body is given a chance to relax. 

It also helps to reduce tension in the muscles after; more intense yoga postures have been performed. 

Also, this pose enables general recovery since the body and muscles are allowed some time to recuperate.

Mental Benefits

From a mental perspective, the Corpse pose (Savasana) has a huge relaxing significance. They can decrease stress and anxiety, and stimulate the parasympathetic Nervous system which leads to relaxation. 

The concept of specially concentrating on the breath also helps to sharpen the mind, so that stress from everyday life is easily controllable.

Modifications for Beginners

If you’re new to yoga or find it hard to stay still, here are some modifications you can try:

  • Use a bolster: If you suffer from lower back pain, put a bolster under your knees.
  • Elevate your legs: You can add a little extra lumbar support if your back or legs are sore and use legs on a wall, if possible.

Despite these changes, Savasana for many can become comfortable and within such a range that it will not be challenging to perform.

Variations of Corpse Pose (Savasana)

There are several variations of the Corpse Pose (Savasana) to suit your needs:

Advanced Variation

Put a yoga block under the sacral chakra for a light upside-down. This helps in the circulation of blood and relieves the tension in the upper half of the back and legs.

Supported Variation

If you feel this way afterward, it may be useful to use a bolster to support your lower back. This change is designed to help the occupant relax and to make the posture more comfortable.

These adaptations facilitate the relaxing of Savasana for persons of all flexibility levels and physical comfort.

How to Integrate Corpse Pose (Savasana) into Your Routine

Here are some simple ways to include this essential pose in your daily routine:

Corpse Pose (Savasana) position in Yoga Chanting and Sequencing.

Savasana is done at the end of the instructions for practicing yoga, but it is possible to perform savasana in between poses. 

For instance, if one has done a risky flow or deep stretch for a few minutes before moving to the final pose, Savasana is vital in helping to gain back the body’s balance.

Using Corpse Pose (Savasana) in Strength Training Routines

Incorporate Savasana at the end if you are doing a strength training routine at the gym or at home. 

It in a way relaxes your nervous system and assists the body to recuperate from the stress it experienced while exercising.

Advanced Practice

If you are more experienced then you can slowly increase the time that you spend doing Savasana. 

Set small goals with practice sessions of at least 5 minutes, but this can be gradually increased, depending on the client to 20 minutes or more.

Safety Precautions

Corpse Pose (Savasana) is a restful posture that makes certain that your alignment is correct. 

Do not tense any muscle, more so the back or neck muscles. If one has any special health problem, then advice should be sought from a yoga teacher before attempting to do this pose.

VeryFit Life Final Words

Savasana or Corpse Pose is mandatory as far as the practice of yoga is concerned. They include the enhancement of the ability of physical calmness as well as mental focus. 

It is definitely easy to learn and incorporate into your daily routine and, in the process, you are promoting good health. It should be taken to practice today and feel the effect of relaxation personally.

FAQ’s

How long does one hold Corpse Pose (Savasana)?

Savasana should be held for between 5-10 minutes. But if it makes you uncomfortable, you can hold it longer.

Can Corpse Pose (Savasana) ease sleeplessness?

Yes, it does because Savasana practiced daily helps to relax the muscles and slow down the thoughts before going to sleep.

Is Corpse Pose (Savasana) suitable for beginners?

Absolutely! It is one of the easiest to begin with, however, if certain positions have to be changed slightly then it can be done easily.

Source:

Costello, N., & Costello, N. (2022, February 1). The subtle struggle of Savasana. Yoga Journal.

Ryt, A. P. (2022, October 15). How to do corpse pose (Savasana) in yoga. Verywell Fit.

Book Source:

Light on Yoga by B.K.S. Iyengar

The Heart of Yoga: Developing a Personal Practice by T.K.V. Desikachar

Disclaimer: The content provided on this site is intended for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new exercise program, particularly if you have pre-existing medical conditions or concerns. The website and its creators are not responsible for any injuries, damages, or adverse effects that may result from using the information provided. Use of this website constitutes acceptance of these terms.

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Elyce Elowen is a certified yoga therapist and instructor (C-IAYT, 500-hour RYT) with nearly a decade of experience helping individuals achieve balance and well-being. She collaborates with medical experts to design programs for mental wellness, chronic pain, and stress management, and provides mindfulness training for communities and organizations. Beyond yoga, Elyce has a passion for creativity and personal growth. She’s a freelance writer, sharing insights on yoga, mindfulness, and self-improvement, and previously worked as an art instructor and community organizer, empowering others through education and self-expression. In her downtime, Elyce enjoys hiking, reading, and creating art, always inspired by her belief that true strength comes from presence and growth.

Andrea Cintulova is a passionate yoga teacher and has a deep love for movement and mindfulness. She came from a background in modern gymnastics and dance, and yoga was something she discovered in her university years and never stopped. Hatha was her starting point and then she moved on to Ashtanga, Acro, Bikram and Vinyasa, which were her favorites because they were fluid and creative. Andrea is a certified Ashtanga Vinyasa Yoga teacher and has taught Ashtanga Vinyasa Yoga classes in Europe, corporate yoga in Vienna, rooftop sessions and international workshops. She is still inspiring students to build strength, flexibility, and inner peace on and off the mat through VeryFit Life.

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