Savasana, or Corpse Pose, is the dedicated period of stillness at the conclusion of a yoga practice. This posture is a deliberate, final act intended to integrate the physical and mental work of the preceding movements. Lying supine with no effort, Savasana allows the body and mind to absorb the benefits of the entire session. Determining the optimal duration is common, and the answer is rooted in established practice guidelines and human physiology.
Standard Recommendations for Savasana Duration
The most widely accepted guideline for Savasana duration is proportional to the overall length of the yoga class. Many instructors adhere to a ratio of dedicating one minute of rest for every ten minutes of active practice. For a typical 60-minute class, this formula suggests a Savasana of approximately six minutes, while a 90-minute session would warrant nine minutes of repose.
Generally, the recommended range for a full-length class falls between five and fifteen minutes. Five minutes is often cited as the minimum necessary time for the body to begin its transition into a deeply relaxed state. Ten minutes is an ideal length that allows for both the physical cool-down and a meaningful mental shift. Consistent practice within this time frame allows the body to reliably anticipate and enter a state of profound rest.
The Physiological Process of Deep Rest
The necessity for a sustained Savasana relates directly to the body’s autonomic nervous system, which requires time to consciously switch gears. During the active portion of a yoga class, the sympathetic nervous system, associated with a “fight or flight” response, is engaged to manage physical exertion and elevated heart rate. Savasana provides the opportunity to transition to the parasympathetic nervous system, the body’s “rest and digest” mode.
This shift initiates a cascade of restorative physiological events, including a reduction in the production of the stress hormone cortisol. It takes several minutes for the body to fully register that the physical activity has ceased and that it is safe to enter a state of deep recovery. Studies suggest that the mind may need at least six minutes to move past initial mental chatter and settle into a quieter state.
The sustained stillness allows for a change in brain wave activity, moving from the higher-frequency Beta waves of an active, alert mind toward the slower Alpha and Theta waves. This slower rhythm is associated with deep relaxation, creativity, and memory consolidation. Without sufficient, uninterrupted time, physiological benefits—such as lowered blood pressure and integrated muscle relaxation—remain incomplete. Cutting the rest period short prevents the nervous system from fully completing this essential downshift.
Contextual Factors Influencing Savasana Length
The optimal duration is not a fixed number and is highly dependent on the type of yoga practiced and the practitioner’s current state. Highly vigorous styles, like Power or Vinyasa Yoga, significantly elevate the heart rate and usually require at least five to eight minutes of Savasana for a physical cool-down. This time allows the heart rate to normalize following the cardiovascular demands of the class.
Conversely, less intense practices, such as Gentle or Restorative Yoga, often incorporate much longer periods of Savasana, sometimes extending to 15 or 20 minutes. The focus here is less on physical recovery and more on achieving a profound, meditative state. This extended stillness enhances deep tranquility and allows for greater psychological benefits.
Individual factors, such as baseline stress level or mental fatigue, also play a role in determining the necessary duration. A person arriving at class with a highly active mind may need a longer period to overcome the initial mental hurdle and quiet their thoughts. While public class schedules often dictate the minimum duration, a personal home practice allows for the flexibility to honor the complete integration of the experience.