Savasana, often translated as Corpse Pose, is the final, deeply restorative posture in a complete yoga practice. This seemingly simple act of lying still is a sophisticated method of conscious relaxation intended to integrate the physical and mental work of the preceding session. It functions as a period of profound rest that allows the body’s systems to shift from an active state to one of healing and restoration.
This practice is recognized for activating the parasympathetic nervous system, initiating the body’s “rest and digest” response to counter the stress-induced “fight or flight” mode. During Savasana, the physiological goal is to reduce heart rate, lower blood pressure, and decrease levels of the stress hormone cortisol.
Establishing the Physical Posture
The foundation of Savasana is a deliberate, symmetrical alignment that encourages the body to release residual tension and settle into a neutral position. Begin by lying supine on a comfortable surface, ensuring the entire length of the spine is supported and straight. The legs should be extended, positioned wider than the hips, allowing the feet to flop naturally outward.
The arms are placed alongside the body, about six to twelve inches away from the torso, creating space for the shoulders to fully relax away from the ears. The palms should face upward toward the ceiling, symbolizing receptivity and ensuring the shoulders are not internally rotated. The neck should be long, with the chin slightly tucked toward the chest to maintain the natural curve of the cervical spine.
A soft gaze behind closed eyelids helps signal to the nervous system that it is time to down-regulate its activity. The muscles of the face, especially the jaw, tongue, and forehead, are consciously softened, releasing the habitual tension often stored there. The aim is to create a physical shape that requires zero muscular effort, allowing the body to feel heavy and completely supported by the ground.
The Mental Practice of Stillness
While the physical form of Savasana is passive, the mental practice is an active endeavor focused on non-striving awareness. The difference between true Savasana and simply falling asleep lies in maintaining an internal state of observation. The practitioner focuses on allowing the breath to become natural and unforced, noticing the subtle movement of the abdomen or chest without attempting to control the rhythm.
A systematic technique often employed is a body scan, where attention is deliberately directed to specific areas of the body, starting from the toes and moving sequentially up to the crown of the head. This method encourages the practitioner to observe any sensations—such as warmth, tingling, or tension—without judgment, fostering a heightened sense of interoceptive awareness. This focused attention helps transition the brain’s activity from faster beta waves to slower alpha waves, which are linked to calm alertness and reduced mental chatter.
The mind will inevitably generate thoughts, but the practice involves observing these thoughts as external events, letting them pass without engaging in them or following them down a mental path. This detachment from cognitive processes is how the mind achieves its own form of stillness.
Essential Modifications and Exiting the Pose
Placing a thin blanket or small, flat cushion under the head can help align the neck and prevent strain, especially if the chin tends to lift higher than the forehead. Individuals experiencing lower back discomfort may benefit significantly from placing a bolster or rolled blanket beneath the knees, which helps to soften the lumbar curve and release tension in the hip flexors.
The ideal duration for Savasana is five to fifteen minutes, though beginners may start with shorter periods of three to five minutes. This timeframe is necessary because it takes the body several minutes to fully transition into the deep relaxation response. Consistent practice, even for just five minutes daily, can amplify the benefits of stress reduction and improved mental clarity.
Exiting the pose requires a slow, deliberate sequence to avoid disrupting the newly established state of calm. The transition should begin by gently introducing movement back into the extremities, such as wiggling the fingers and toes. Next, the practitioner should bend the knees and roll onto one side, typically the right, resting there for a moment in a fetal position. Finally, using the arms for support, the body is slowly pressed up to a seated position, keeping the eyes closed as long as possible. Rushing this final stage can negate the quiet, integrated benefits achieved during the period of stillness.