What is the difference between Advasana and Savasana?

Savasana is practiced on the back with arms at the sides. Advasana is practiced on the stomach with the head turned to one side. Both serve the same purpose of conscious relaxation, but the prone position offers a different sensory experience and may suit different preferences or physical needs.

Is Advasana a good alternative for back pain?

Some people with lower back discomfort find Advasana more comfortable than Savasana because the prone position can reduce the lumbar curve. However, others may feel more compression — individual experimentation is needed.

How long should I stay in Advasana?

Hold Advasana for 3–10 minutes depending on your comfort and available time. Similar to Savasana, the pose is most beneficial when held long enough for the nervous system to settle into a relaxed state.

Can I breathe properly in Advasana?

Yes, though the breath may initially feel different due to the abdominal pressure. The body adapts quickly, and many practitioners find the abdominal compression actually enhances breathing awareness. If breathing feels restricted, adjust your position or return to Savasana.

Advasana — Reverse Corpse Pose

Advasana is the prone counterpart to Savasana, offering a grounding alternative for deep relaxation. The practitioner lies face down with arms alongside the body and head turned to one side. This pose is particularly beneficial for those who find supine relaxation uncomfortable or who wish to experience the grounding qualities of a prone position.

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BeginnerRelaxation Asanas

SanskritAdvasana

EnglishReverse Corpse Pose

CategoryRelaxation Asanas

DifficultyBeginner

Suitable ForAll levels

Duration3–10 minutes

Focus Areas

Full Body RelaxationSpineShouldersNervous SystemHips

Quick Overview

Advasana is the prone version of Savasana, offering the same principles of conscious relaxation in a face-down position. The body lies completely still with the arms resting alongside the body and the head turned comfortably to one side. This pose provides a grounding, soothing experience that can be particularly helpful for those who feel vulnerable or restless in the supine position. The gentle pressure on the abdomen can also support breathing awareness.

Benefits of Advasana

Provides Grounding Relaxation

The prone position creates a sense of being held and supported by the earth, which can feel particularly grounding for the nervous system.

Alternative to Savasana

Advasana offers a comfortable option for those who experience lower back discomfort or anxiety while lying on the back.

Supports Spinal Alignment

Lying face down on a flat surface can help the spine settle into a neutral position, particularly for those with a swayback.

Releases Shoulder Tension

The arms-at-sides position allows the shoulders to relax forward, releasing tension in the upper back and neck.

Calms the Mind

The supported prone position and the absence of visual stimulation promote a sense of inward focus and mental stillness.

Body Focus

Spine

Settles into a neutral position with gentle decompression of the vertebrae

Shoulders & Neck

Forward release of the shoulders alleviates tension in the upper back

Abdomen

Gentle pressure against the floor supports breathing awareness

Hips & Pelvis

The prone position allows the hip flexors to release

Nervous System

The grounding quality of the pose promotes parasympathetic activation

Who Should Practice Advasana

Those Who Dislike Savasana

Some practitioners find lying on the back uncomfortable or vulnerable. Advasana offers a grounding alternative with similar benefits.

Individuals with Lower Back Sensitivity

For those who experience discomfort in supine positions, Advasana provides a comfortable option for deep relaxation.

Overactive or Anxious Minds

The prone position and reduced visual input can help calm a busy mind and promote a sense of safety.

Pranayama Practitioners

The abdominal pressure in Advasana supports awareness of diaphragmatic breathing during relaxation.

Who Should Avoid Advasana

Late-Stage Pregnancy

Lying face down is not suitable during pregnancy. Practice side-lying Savasana instead.

Neck Injuries

Turning the head to one side for extended periods may aggravate neck conditions. Practice with the forehead resting on crossed forearms instead.

Recent Abdominal Surgery

The pressure on the abdomen may cause discomfort or strain in the healing area.

Preparation Tips

Place a folded blanket under the chest or hips if you feel any compression or pinching

Turn the head to alternate sides on different days to maintain balance in the neck

Use a small towel under the cheek if the floor feels too firm for the side of the face

Cover yourself with a blanket to stay warm during extended relaxation

Step-by-Step Instructions

Lie face down on the mat

Extend both legs straight behind you with the feet hip-width apart. Allow the toes to point outward naturally.

Position the arms alongside the body

Rest the arms at your sides with palms facing upward or downward. The hands should rest comfortably near the thighs.

Turn the head to one side

Gently turn the head to the right or left, resting the cheek on the mat. Choose the side that feels most comfortable.

Relax the entire body

Allow the weight of the body to sink fully into the floor. Consciously release the legs, hips, back, and shoulders.

Soften the face and jaw

Relax the facial muscles, jaw, and tongue. The neck should feel free of tension with the head supported by the floor.

Bring awareness to the breath

Notice the gentle pressure of the abdomen against the floor with each inhalation and the softening with each exhalation.

Breathing Guidance

In Advasana, allow the breath to settle into its natural rhythm. The prone position may initially make breathing feel slightly restricted compared to lying on the back — this is normal. With each breath, consciously allow the abdomen and lower back to expand against the floor. Over time, the body adapts and the breath becomes fuller. If you feel any anxiety about restricted breathing, shift to Savasana or a side-lying position.

Common Mistakes

Holding tension in the neck

Correction: The neck should feel completely relaxed with the head supported by the floor. Adjust the head position or use a small towel for support.

Clenching the hands or feet

Correction: Consciously relax the hands and feet. The toes can point outward naturally and the palms can face up or down.

Arching the lower back

Correction: If the lower back feels arched or compressed, place a folded blanket under the hips or the lower abdomen.

Forgetting to breathe fully

Correction: Because the abdomen is pressed against the floor, the breath may become shallow. Draw attention to the lower back and side ribs to encourage fuller breathing.