Savasana — Corpse Pose
Savasana is the final relaxation pose practiced at the end of a yoga session. Though it appears to be simply lying down, this pose is a conscious practice of deep relaxation, body awareness, and mental stillness. It integrates the benefits of all preceding asanas and allows the nervous system to transition from effort to rest.
Quick Overview
Savasana is the practice of conscious relaxation while lying in a supine position. The body remains completely still while the mind cultivates awareness without attachment. This pose is considered by many teachers to be the most important asana in yoga — it is where the physical practice integrates into the subtle body, allowing the effects of the session to settle deeply. Despite its simplicity, complete relaxation in Savasana is a skill that develops with practice.
Benefits of Savasana
Integrates the Practice
Savasana allows the body and mind to absorb the benefits of the preceding asanas, creating a complete and balanced practice.
Calms the Nervous System
The conscious relaxation practice activates the parasympathetic nervous system, reducing stress and promoting a state of rest and repair.
Lowers Blood Pressure
Regular practice of Savasana may help reduce blood pressure by inducing a state of deep physiological rest.
Improves Sleep Quality
Learning to consciously relax in Savasana trains the body to recognize and enter states of deep rest, which can improve sleep patterns.
Reduces Muscle Tension
Systematic relaxation in Savasana helps release residual muscular tension held throughout the body after physical activity.
Body Focus
Systematic relaxation from head to toe releases accumulated tension
Shifts from sympathetic (fight-or-flight) to parasympathetic (rest-and-digest) activation
Breathing becomes naturally slower and deeper as relaxation deepens
Heart rate decreases as the body enters a state of conscious rest
Cultivates present-moment awareness without attachment to thoughts
Who Should Practice Savasana
All Yoga Practitioners
Savasana is universally recommended at the end of every yoga practice regardless of level or style.
People with High Stress
The restorative nature of Savasana makes it particularly beneficial for those experiencing chronic stress or anxiety.
Those with Sleep Difficulties
Practicing Savasana before bed can help train the body and mind to enter a relaxed state conducive to sleep.
Athletes & Active Individuals
Savasana supports recovery by allowing the body to integrate physical effort and release post-exercise tension.
Who Should Avoid Savasana
Lying flat on the back in late pregnancy may compress the vena cava. Practice on the left side or in a reclined position instead.
Some individuals with acute back conditions may find lying flat uncomfortable. Place a bolster under the knees for support.
Lying flat may worsen congestion or coughing. Elevate the head with a pillow for comfort.
Preparation Tips
Use a bolster or rolled blanket under the knees to support the lower back
Cover yourself with a blanket to stay warm as the body temperature drops during relaxation
Place an eye pillow or soft cloth over the eyes to block light and deepen relaxation
Set a timer so you do not have to track the time during the practice
Step-by-Step Relaxation Sequence
Lie flat on your back
Extend the legs comfortably apart, about hip-width distance. Allow the feet to fall open naturally to the sides.
Position the arms
Place the arms alongside the body with palms facing upward. Leave a small gap between the arms and the torso.
Adjust the head and neck
Keep the chin slightly tucked and the neck long. The head should rest evenly on the floor without tilting to either side.
Scan the body systematically
Bring awareness to each part of the body in sequence — from the feet, through the legs, torso, arms, neck, and face — consciously releasing tension in each area.
Soften the face
Relax the jaw, forehead, eyes, and tongue. The face often holds significant tension even when the body appears relaxed.
Observe the breath
Bring gentle attention to the natural rhythm of the breath without trying to control it. Notice the rise and fall of the abdomen.
Rest in awareness
Allow the body to become completely still while the mind remains gently aware. If thoughts arise, acknowledge them without judgment and return to the breath.
Breathing Guidance
In Savasana, allow the breath to settle into its natural rhythm without force or manipulation. As the body relaxes, the breath will naturally slow and deepen. Simply observe the flow of inhalation and exhalation at the level of the nostrils or the rising and falling of the abdomen. If the mind wanders, gently guide it back to the sensation of breathing. This effortless awareness of the breath is the essence of Savasana practice.
Common Mistakes
Falling asleep
Correction: Savasana is a practice of conscious relaxation, not sleep. Stay awake and aware while allowing the body to rest deeply.
Tensing the body unconsciously
Correction: The hands, jaw, and forehead often remain clenched. Perform a mental body scan to identify and release hidden tension.
Fidgeting or adjusting
Correction: Once the pose is set, commit to complete stillness. Each movement resets the relaxation process.
Rushing out of the pose
Correction: Transition out of Savasana slowly. Roll to one side, rest for a few breaths, then press up to a seated position.
Safety Precautions
If lying flat causes lower back discomfort, place a bolster or rolled blanket under the knees to maintain the natural curve of the spine.
Body temperature drops during deep relaxation. Use a blanket or wear warm clothing to prevent cooling.
Those with respiratory conditions or congestion may benefit from a slightly elevated head position using a pillow.
Variations & Modifications
Supported Savasana
BeginnerPlace a bolster lengthwise under the spine and a blanket under the head for a gentle backbend effect.
Side-Lying Relaxation
BeginnerLie on the left side with a pillow between the knees, suitable for pregnancy or back discomfort.
Savasana with Legs Up the Wall
BeginnerPlace the legs up a wall while lying on the back, combining relaxation with gentle inversion benefits.
Guided Relaxation Savasana
BeginnerFollow a guided body scan or yoga nidra recording while in the pose for deeper systematic relaxation.
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