How To Do Corpse Pose (Savasana)

Corpse Pose, also known as Savasana in Sanskrit, is the ultimate invitation to let go of stress, tension, and worries, allowing your body and mind.

As I guide you through the steps of this rejuvenating practice, get ready to surrender yourself fully to the present moment and embrace a state of deep tranquility.

Imagine a world where all your cares melt away like snowflakes on a warm spring day. That’s exactly what Corpse Pose offers a chance for complete liberation from the burdens we carry in our daily lives.

The beauty of this pose lies in its simplicity. There are no complex twists or contortions herejust a serene stillness that allows for pure release and restoration.

So prepare yourself for an extraordinary journey into self-discovery as we explore the art of Savasana together.

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Step-by-step Instructions

Here are the steps to perform Savasana:

  1. Begin by lying on your back on your mat.
  2. Allow your feet to fall open and your arms to rest by your sides, with your palms facing up.
  3. Close your eyes and allow your body to relax.
  4. Take a deep inhale, filling your belly with air, and then exhale slowly.
  5. Scan your body from head to toe, and consciously release any tension or tightness.
  6. Focus on your breath and allow it to become slow and steady.
  7. Remain in the pose for 5-10 minutes, or longer if you have the time.
  8. To come out of the pose, begin to wiggle your fingers and toes, and then slowly roll over onto your right side.
  9. Use your right arm to support your head, and then take a few deep breaths.
  10. Slowly press yourself up to a seated position, with your eyes still closed.

7 Benefits Of Corpse Pose

Here are some of the benefits of practicing Savasana:

  1. Relaxation: Savasana is a pose of total relaxation, which makes it highly beneficial for relieving stress and anxiety. It calms the body and mind, and can help reduce blood pressure and heart rate.
  2. Improved Focus and Concentration: By focusing on your breath and body during Savasana, you can improve your ability to concentrate and focus, which can be beneficial in many areas of life.
  3. Integration: Savasana allows the body to integrate the benefits of the previous yoga poses into the body. It’s a time for the body to absorb the energy and work done during the practice.
  4. Mindfulness and Body Awareness: Savasana encourages mindfulness and increased body awareness. It allows you to tune into your physical sensations and become more aware of your body’s needs.
  5. Improved Sleep: Regular practice of Savasana can help improve sleep quality. It promotes relaxation and can help prepare the body for a good night’s sleep.
  6. Healing and Recovery: Savasana can promote healing and recovery by allowing the body to rest and rejuvenate. It can be particularly beneficial after illness or injury.
  7. Balances the Nervous System: Savasana can help balance the nervous system and has a restorative effect. It can shift the balance from the sympathetic nervous system (often associated with stress) to the parasympathetic nervous system (which is associated with rest and digestion).

Remember, while Savasana might appear as simply lying on the floor, the art of relaxation is harder than it looks. It requires practice to fully let go and reap the benefits of this pose. Always consult with a qualified yoga instructor to ensure you’re performing poses correctly and safely.

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Beginner Tips

Don’t worry, you definitely won’t fall asleep during the asana. Shavasana, is the final relaxation at the end of a yoga session. It is the ultimate way to unwind and let go of any remaining tension in your body and mind.

To practice Shavasana, find a quiet spot on your yoga mat where you can lie down comfortably. If you’re new to yoga, it’s important to note that this isn’t a time for sleep. Rather, it’s an opportunity for deep rest and rejuvenation.

To begin, lie on your back with your legs slightly apart and arms relaxed by your sides. Close your eyes and take a few deep breaths to settle into the present moment. As you relax further into the pose.

Bring your awareness to different parts of your body. Starting from the top of your head and slowly moving down to your toes. Allow each part to soften and release any tension it may be holding.

Shavasana can also be enhanced with guided meditation or visualization techniques. Some instructors may guide you through a calming journey or encourage positive affirmations during this final pose. If you prefer silence or have experience practicing meditation on your own, feel free to simply focus on your breath or choose a mantra that resonates with you.

Preparing is an essential step towards experiencing its full benefits. So let’s move onto how to prepare yourself for this deeply relaxing and transformative practice!

 Preparing for Savasana

In order to fully relax in Corpse Pose, it’s important to understand its purpose and benefits. Savasana is derived from the Sanskrit words “shava”meaning corpse and “asana”meaning posture or seat.

This pose symbolizes the death of our ego. And invites us to surrender ourselves fully to the present moment.

As you lie on your back with your arms relaxed by your sides, consciously release any tension in each part of your body. Starting from your head all the way down to your toes.

Take deep breaths into your belly. Allowing each inhale to bring in fresh energy and each exhale to release any stagnant energy or negative emotions.

Savasana Corps Yoga Pose / Canva

Common Errors

Mistakes to avoid in this final resting position include excessive movement and falling asleep. Both of which disrupt the peaceful stillness of the moment.

The end of a yoga sequence is a time for deep relaxation and integration of your practice. It’s important to let your body come to a complete stillness during Corpse Pose. As this allows you to fully experience the benefits it has to offer.

During the posture, it’s common for students to fidget or adjust their bodies in an attempt to find comfort. However, excessive movement can prevent you from truly surrendering into relaxation.

Instead, try to find a comfortable position at the beginning of the pose. Then remain as still as possible throughout its duration. This will allow you to fully let go and experience the true essence of savasana.

Another mistake commonly made is falling asleep. While it may be tempting to drift off into dreamland after an intense yoga session. It’s important to stay awake and present during this final stage of your practice.

Falling asleep not only disrupts the flow of energy in your body. It also prevents you from reaping the full benefits that the pose has to offer. Instead, focus on staying aware and conscious while letting your body rest deeply.

Moving on to modifications and variations…

Modifications and Variations

There are numerous ways to enhance your final resting position during savasana. One way is by trying out different props or adjusting the positioning of your legs.

Research has shown that using props during savasana can increase relaxation by 25%. To help bring your whole body into a state of deep relaxation. You can turn your palms to face up and eyes closed. This simple action helps to release tension in the shoulders and allows for a more complete surrender to the pose.

Another modification you can try is rolling over to one side at the end of Savasana. Resting there for a moment before slowly coming back up to a seated position can be an important part of your practice.

Rolling over helps you transition from the stillness back into movement, allowing for a smoother integration between your yoga practice and daily life.

If you find it difficult to completely relax in savasana due to discomfort or sensitivity to light, you can block out the light by using a folded blanket or eye pillow over your eyes. This creates a more soothing environment and allows you to fully focus on bringing attention to your breath.

Incorporating these modifications and variations in Savasana can enhance your experience and deepen the benefits of this important posture. Now let’s explore some contraindications that may affect certain individuals when practicing.

Savasana Corps Pose Yoga / Canva
Savasana Corps Pose Yoga


Take note of any physical limitations or injuries you may have, as certain conditions such as low back pain, pregnancy, or high blood pressure. This may require modifications or avoidance of specific positions during your final relaxation.

It is important to listen to your body and make any necessary adjustments to ensure a safe and comfortable practice. If you have low back pain, you may want to place a bolster or rolled-up blanket under your knees for added support.

For pregnant individuals, it’s recommended to lie on your side in a relaxed state instead of on your back. And if you have high blood pressure, avoid holding your breath or straining during the pose.

The asana is an important pose in yoga as it allows us to fully relax our mind and body after an intense practice.

By incorporating these modifications and variations based on our individual needs, we can experience the benefits of savasana while keeping ourselves safe from injury or discomfort.

So next time you find yourself in this final resting pose, remember to take care of yourself first and foremost. So that you can fully surrender into complete relaxation and freedom within!

Frequently Asked Questions

How long should I hold the Corpse Pose?

Try to hold it for at least 10-20 minutes to fully relax and rejuvenate your mind, body, and spirit. Did you know that practicing savasana regularly can reduce stress by up to 50%?

Can I practice Corpse Pose if I have a back injury?

Yes, you can practice even with a back injury. However, it’s important to modify the pose to suit your needs. Use props like bolsters or blankets for support and focus on relaxation rather than stretching.

Is it normal to fall asleep during Corpse Pose?

Yes, it can happen to fall asleep during the posture. As you lie still, your body and mind relax deeply, inviting sleep. Embrace this peaceful slumber as a sign of release and surrender. But you better try to stay awake.

Can I use props during Corpse Pose?

Yes, you can use props. Props like blankets, bolsters, or eye pillows can enhance your relaxation and comfort. They provide support and help you achieve a deeper state of relaxation, allowing for a more blissful experience.

Can I practice Corpse Pose during pregnancy?

Yes, you can practice during pregnancy. It is a gentle and restorative pose that can help to relax your body and mind. However, it’s important to modify the pose by using props for support. Avoiding lying flat on your back for too long.


Savasana or Shavasana in Sanskrit, is an essential part of any yoga sequence. It’s usually practiced at the end of a yoga session. It is a pose of complete relaxation, often guided by a yoga teacher, and is considered an important pose in yoga.

The benefits of Corpse Pose are numerous, making it an important part of your practice.

In this pose, yoga students lie flat on their back on a yoga mat, allowing their body and mind to enter a relaxed state.

The arms are placed alongside the body with palms facing up, and the feet are allowed to fall open. Some yoga teachers may suggest placing a bolster under your knees or place a folded blanket under your head for added comfort.

As you settle into the pose, take a few deep breaths, paying attention to the rising and falling of your chest. This pose is not just about physical relaxation. But also about mental relaxation. If your mind wanders, gently bring your awareness back to your body and your breath.

The pose is often accompanied by a guided meditation from the yoga instructor. It’s helping students to consciously release tension from all sides of the body and achieve a completely relaxed state.

This pose gives the body time to absorb the benefits of the asana practice from the yoga session. It’s, balancing the sympathetic nervous system and allowing the whole body to relax.

For those new to yoga, this posture might seem simple. But it requires a certain level of concentration and awareness. It’s not uncommon for yoga masters to say that this pose is the most challenging.

The name Savasana, meaning “corpse”, comes from the idea of lying still like a corpse, completely surrendering and letting your body part and mind relax.

After resting in Savasana, it’s important not to rush to exit the pose. Instead, slowly bring your awareness back, wiggle your fingers and toes, and roll over to one side in a fetal position. Rest there for a moment before gently pushing yourself up to a seated position.

It is usually the final pose in a Hatha yoga class, marking the end of the physical practice and the beginning of final relaxation. It’s a time to block out the light, tuck your shoulder blades, and let your feet fall open.

It’s a time to allow your body and mind to absorb the benefits of your yoga practice.

In conclusion, the Corpse Pose is essential in yoga. Whether you’re a seasoned yogi or new to yoga, this pose offers a moment of peace and rest. Allowing the body and mind to reap the benefits of the yoga sequence.

Always remember to follow the step-by-step instructions from your yoga instructor to ensure you’re performing the pose correctly and safely.

How To Do Corpse Pose (Savasana) Canva