Śavāsana
Corpse Pose
Updated:
Benefits
- ✓Deeply calms the nervous system and reduces cortisol
- ✓Lowers blood pressure and slows heart rate
- ✓Relieves mental fatigue, anxiety, and insomnia
- ✓Allows the body to integrate the benefits of the entire practice
- ✓Develops the ability for conscious relaxation and internal observation
Instructions
- 1.
Preparation — body alignment
Lie on your back on the mat. Spread the legs to the width of the mat, the feet naturally fall outward. The arms are 15–20 cm from the body, palms up. Lift the head, look toward the feet to check symmetry, and slowly lower it down.
- 2.
Release — from the periphery to the center
Close the eyes and begin to consciously release the body. Start from the toes, then the feet, calves, knees, thighs. Continue with the hips, abdomen, lower back. Release the fingers, palms, elbows, shoulders. Release the face — jaw, cheeks, the area around the eyes, forehead.
- 3.
Releasing the mind
Direct attention to the breath without controlling it. Observe how the body breathes on its own. If thoughts come — do not chase them and do not follow them. Simply return to the sensation of the body and the breath. B.K.S. Iyengar says: "Savasana is the complete immersion of the senses inward."
- 4.
Exiting — slowly and mindfully
Hold for at least 10 minutes. To exit: first deepen the breathing. Then wiggle the fingers and toes. Roll onto the right side into a fetal position. Lie for 30 seconds. Slowly sit up with the head lowered.
Modifications & Props
Props needed
With a bolster under the knees
Place a bolster or folded blanket under the knees. Slightly bent knees release the lower back and allow the spine to relax fully. This is the standard modification for people with back pain.
With an eye bandage
Place a soft bandage or lightly weighted eye mask. It blocks light and creates gentle pressure that calms the eye nerves and deepens relaxation. B.K.S. Iyengar often recommends an eye bandage for a deeper Savasana.
On the left side (for pregnant women)
Lie on the left side with a bolster between the knees and a small pillow under the head. The left lateral position improves circulation to the placenta and is the only safe Savasana variation after the second trimester.
⚠Contraindications
- •Lower back pain — place a bolster or blanket under the knees for support
- •Pregnancy (after 2nd trimester) — lie on the left side instead of on the back
Frequently Asked Questions
I fall asleep in Savasana. Is that normal?
Yes, initially it is normal — your body needs rest. With practice, you will learn to remain in a state between waking and sleep (yoga nidra). If you consistently fall asleep, try a shorter hold or slightly elevate the head with a blanket.
Why is Savasana the "most difficult" pose?
Because it requires complete release of the body AND mind without falling asleep. The body can relax physically, but the mind continues to generate thoughts, plans, worries. True Savasana is complete presence without effort — this is a mastery that requires years of practice.
How long should Savasana be?
Minimum 10 minutes, ideally 15–20 minutes. B.K.S. Iyengar says Savasana should be at least 10% of the entire practice duration. For a 90-minute class, that is a minimum of 9 minutes. Never skip Savasana — without it, the practice is incomplete.
Related Poses
Reclining Bound Angle Pose
Supta Baddha Konasana opens the hips, stretches the groins and deeply calms the nervous system. A restorative pose with a bolster for complete relaxation.
Restorative Legs Up the Wall
Restorative Viparita Karani with a bolster under the hips is the queen of restorative poses. Relieves tired legs, calms the mind and regulates the nervous system.
Supported Child's Pose
Supported Balasana is a deeply calming pose with a bolster that relieves stress, fatigue and back tension. Accessible to everyone and ideal for restoration.