(Savasana): Techniques, Benefits, Variations

Level – Beginner

Corpse Pose

(Savasana)

Corpse Pose Prep & Practice

1

From seated, take both soles of the feet to the mat in front of you.

2

Shift the hips forward and roll down one vertebrae at a time on to your back. Extend one leg out, and then the other to either corner of your mat.

3

Take the arms out to either side of you, palms facing up.

4

Close your eyes, deepen your breath, and relax. Soften through the face. Let your entire body melt into the floor.

5

To come out, begin to wiggle the fingers and toes. Draw one knee into your chest and then the other. Give them a hug.

6

Roll on to your right side and use your left hand to gently press you back up to seated.

Variations/Modifications

  • Bring a bolster or rolled up blanket underneath the knees

Physical, Mental and Emotional Benefits

  • Allows the major muscle groups to relax
  • Encourages introspection
  • Calming, stimulates relaxation
  • Helps relieve stress

Contraindications

  • Pregnancy, lie on your left side instead
  • Back Injury

Thoughtful Sequencing

Plank Pose (Phalakasana), Cobra (Bhujangasana), Child’s Pose (Balasana), Bridge (Setu Bandha Sarvangasana), Plow Pose (Halasana), Reclined Hand to Big Toe Pose (Supta Padangusthasana) Left and Right, Reclined Twist (Jathara Parivartanasana) Left and Right, Corpse Pose (Savasana)

Want more yoga pose tutorials? See more in my Yoga Pose Directory.