The final moments of a yoga class are where the benefits of the physical practice are integrated into the body and mind. This transition from dynamic movement to profound stillness allows the nervous system to absorb the energy cultivated during the asanas. The ending phase ensures the physical and energetic shifts settle, serving as a necessary bridge between the focused exertion on the mat and the return to daily life.
The Transition to Rest
The active cool-down phase gradually lowers the heart rate and body temperature, signaling to the nervous system that the work is complete. This sequence often starts with counter-poses, movements designed to neutralize the effects of preceding peak poses. For instance, a gentle supine or seated twist is commonly used after deep backbends to restore the spine to a neutral position.
The practice then moves into forward folds, which are physically calming because they gently compress the front of the body and encourage an inward focus. Poses like a seated forward bend help to stretch the hamstrings and the back line of the body. These slower, more deliberate postures help flush metabolic waste products from the muscles, reducing the likelihood of delayed onset muscle soreness.
Preparatory poses for the final relaxation are typically performed on the back, supporting the shift toward a receptive state. Gentle hip openers like Knees-to-Chest Pose (Apanasana) or Happy Baby Pose (Ananda Balasana) release residual tension in the low back and hips. Moving the legs up a wall (Viparita Karani) or placing a bolster under the knees helps to draw circulation back to the core, supporting the body’s move into a deeply relaxed state.
Deep Relaxation in Savasana
The final pose, Savasana (Corpse Pose), is the period of complete stillness necessary for the integration of the practice. Lying still and unsupported triggers a profound shift from the sympathetic nervous system’s “fight or flight” response to the parasympathetic nervous system’s “rest and digest” mode. This down-regulation leads to a measurable decrease in heart rate, respiratory rate, and blood pressure.
During Savasana, brain activity transitions from faster beta waves, associated with active thought, to slower alpha waves, linked to calm alertness and reduced mental chatter. This deep relaxation allows the muscles to release residual tension, aiding in recovery and helping to reset the body’s holding patterns. The pose should be held for an appropriate duration, generally a minimum of five to ten minutes following a full class.
An instructor’s guidance focuses on non-doing, directing attention to the natural breath and encouraging the release of tension in specific body parts. Cues often suggest softening the jaw, the space between the eyebrows, and the weight of the limbs into the floor. The goal is to cultivate a state of conscious surrender, where the student remains awake but completely still, allowing the nervous system to assimilate the physical and mental work of the preceding hour.
Concluding the Practice
The transition out of Savasana requires care, as rushing can undo the benefits of the deep rest. The awakening process begins with gentle movements, such as wiggling the fingers and toes, which slowly bring awareness back to the physical body. Students are guided to deepen their breath and draw their knees into the chest before rolling to one side, often the right, to pause briefly in a fetal position.
This side-lying pause allows blood pressure to stabilize before returning to an upright position. Students then press up slowly to a comfortable seated posture, such as Sukhasana (Easy Pose), keeping their gaze soft or their eyes closed. In this seated position, the energetic experience of the practice is sealed with reflection.
The final verbal closure often involves setting a brief, positive intention or acknowledging the practice with a gesture of gratitude. Many classes conclude with the hands pressed together at the heart, and the word “Namaste” is spoken. This Sanskrit salutation recognizes the divine light within the self. This ending helps to ground the students, providing a clear boundary between the time spent on the mat and the return to their day.