Of all the postures in yoga, Savasana, the simple act of lying still on your back at the end of a class, may be the most important and the most frequently skipped. In a culture that equates busyness with value, taking five to ten minutes to do absolutely nothing can feel indulgent or even uncomfortable. And yet it is in Savasana that the real work of yoga happens.
What Savasana Actually Does
During an active yoga practice, the body and nervous system are stimulated. Muscles contract, heart rate rises, the brain processes a stream of instructions and sensations. Savasana provides the essential integration period during which the nervous system processes and assimilates everything that has happened during the practice. Without it, the full benefits of the session are not realised.
Neurologically, Savasana creates the conditions for the kind of deep rest that the body rarely experiences outside of sleep. Brain wave patterns shift toward alpha waves, associated with calm alertness and creative thought. Cortisol levels fall. Muscles release the residual tension they may have been holding throughout the practice. The body literally heals in these minutes.
Practising Savasana Well
The challenge of Savasana is to remain conscious while the body rests completely. Cover yourself with a blanket if the room is cool, as the body temperature drops during stillness. Use an eye pillow to signal the visual system to rest. Lie with the arms slightly away from the sides and the feet falling open naturally. Allow the breath to become entirely effortless.
If the mind is very active, a simple body scan helps: move attention slowly from the feet to the crown of the head, releasing each area as you go. Most practitioners find that five to ten minutes in a genuinely relaxed Savasana is more restorative than an hour of additional asana. Honour it accordingly.
