Corpse Pose
Savasana
Corpse Pose (Savasana, from the Sanskrit "sava" meaning "corpse") is widely regarded as the most important posture in the entire practice, and also the most difficult. While it asks nothing of the body physically, it demands a quality of conscious stillness that most people never experience in daily life: alert but not busy, rested but not asleep. After active practice, the nervous system needs time to downshift, assimilate, and integrate what has been worked through; Savasana provides exactly that window. Skipping it is one of the most common mistakes new practitioners make: the physical practice plants the seeds, but Savasana is when they take root.
Benefits
- Calms the nervous system and promotes deep rest
- Lowers blood pressure
- Reduces anxiety, fatigue, and headaches
- Integrates the physical practice at a cellular level
- Cultivates pratyahara (withdrawal of the senses)
Step-by-Step Instructions
- 1
Lie on your back on the mat.
- 2
Let your feet fall open naturally, a little wider than hip-width.
- 3
Rest your arms a few inches from your body, palms facing up.
- 4
Close your eyes and let your jaw, tongue, and brow soften.
- 5
Breathe naturally, releasing control of the breath.
- 6
Allow your body to become completely heavy and still.
- 7
Stay for 5–20 minutes.
Common Mistakes to Avoid
Falling asleep habitually: set a gentle intention to remain conscious
Rushing out of the pose: transition slowly to sitting
Staying cold: cover yourself with a blanket if needed
Modifications & Variations
Place a bolster under your knees to relieve lower back pressure
Use a folded blanket under your head
Cover yourself with a blanket for warmth and a sense of safety
Safety Notes
⚠Pregnancy after first trimester: lie on the left side instead
