The transition immediately following Savasana (corpse pose) marks a distinct shift from the physical effort of the practice back to everyday awareness. This post-practice state allows the body and mind to integrate the effects of the movements and breathwork. The sensations experienced are highly variable, depending on the specific style, intensity, and duration of the practice. While a dynamic Vinyasa class feels different than a restorative Yin session, both result in nervous system rebalancing.
Immediate Physical Relaxation and Restoration
When the body settles into stillness, the autonomic nervous system shifts dominance. The sympathetic nervous system (“fight or flight”) down-regulates, allowing the parasympathetic system (“rest and digest”) to become active. This shift immediately triggers a relaxation response that influences multiple bodily systems.
The most noticeable physical effect is deep muscular release, particularly in areas holding chronic tension like the hips, shoulders, and spine. As muscles cool and lengthen, residual tension from the asanas dissipates, contributing to a sensation of being unusually heavy or grounded. This stillness aids recovery and helps prevent post-exercise soreness.
Parasympathetic dominance slows the cardiovascular and respiratory systems, reducing heart rate and blood pressure. Focused deep breathing (pranayama) enhances this effect by increasing respiratory efficiency and promoting calm. This physiological downshift leaves the body feeling pleasantly fatigued, a sensation of having worked hard and being completely at ease.
Shifts in Mental Clarity and Emotional State
The concerted effort to focus on breath and movement directly influences cognitive function and mood regulation. As the body relaxes, brain wave activity shifts from faster beta waves to slower alpha waves. This change correlates with a state of calm alertness, effectively quieting the constant internal “chatter” of the mind.
This mental quietness is often perceived as increased clarity, making it easier to concentrate on tasks following the session. The focused attention required to execute postures and maintain conscious breath acts as a form of mindfulness training. By intentionally shifting awareness away from external stressors, the practice cultivates a feeling of centeredness and mental spaciousness.
Holding certain postures, particularly deep hip or heart openers, can sometimes lead to unexpected emotional releases, such as mild tears or a sudden surge of peacefulness. This occurs because the body stores emotional tension in connective tissues, and deep stretching allows these stored emotions to surface. The combination of focused breathwork and physical release facilitates this gentle emotional processing, leaving many with a profound sense of inner peace.
Common Unexpected Post-Practice Feelings
While the typical post-yoga feeling is calm and restorative, some beginners or those practicing intense styles may experience confusing sensations. Mild lightheadedness or dizziness can sometimes occur due to rapid changes in posture, such as moving quickly from a forward fold or inversion. This can also be linked to the vasovagal response triggered by intense breathwork or a temporary drop in blood pressure.
A sensation of mild nausea is a less common but reported effect, which may stem from dehydration, low blood sugar, or intense activation of the parasympathetic nervous system. Twisting postures can also compress and stimulate the digestive organs, occasionally leading to temporary discomfort. If this occurs, sitting quietly and hydrating slowly can help the sensation pass.
New practitioners may experience mild muscle soreness that is delayed, appearing a day or two after the session. This is typical delayed onset muscle soreness (DOMS) from working muscles in unfamiliar ways and is a sign of tissue adaptation, not injury. If any of these unexpected feelings persist or are severe, consult with an instructor about modifying the practice. Ensure proper hydration and check for appropriate energy levels before a session.