Savasana, the final posture in most yoga practices, appears to be a simple act of lying down. This seemingly effortless rest, however, is considered by many practitioners to be the most difficult and important pose in the entire sequence. It is the designated time for the body and mind to transition from dynamic movement to profound stillness. This conscious period of rest is a deliberate practice of awareness that integrates the physical and mental work just completed.
The Literal Translation and Symbolic Meaning
The name Savasana is derived from Sanskrit, where “Sava” translates to “corpse” and “Asana” means “posture,” giving it the common English name of “Corpse Pose.” This translation signals that the pose is far more than simple relaxation; it is a profound symbolic act. The imagery of the corpse represents complete stillness, a cessation of voluntary movement, and ultimate surrender.
When assuming this posture, practitioners symbolically let go of the ego and the incessant demands of the active mind. The body becomes completely passive, detached from the will, much like a body after death. This surrender is a practice in releasing the attachment to physical identity and external concerns, which is a core tenet of yogic philosophy.
The goal is to achieve an absolute lack of effort, allowing the body to feel heavy and fully supported by the ground. This symbolic “dying to the ego” permits a deep psychological release, creating a space where the practitioner can simply be without the need to do. The pose is a powerful reminder that true rejuvenation comes from consciously embracing stillness. In this state, the mind remains alert and aware, observing thoughts and sensations without engaging with them.
Practicing the Pose
To practice Savasana, one begins by lying flat on the back on a supportive surface, such as a yoga mat. The legs are extended and separated, typically about the width of the mat, allowing the feet to splay naturally outward without effort. The arms rest alongside the body, slightly separated from the torso, with the palms facing upward in a gesture of openness.
Achieving complete physical comfort is paramount, as residual tension will prevent the deeper relaxation the pose requires. It is common to use props to ensure all parts of the body are fully supported. A folded blanket can be placed under the head to keep the neck neutral, and a bolster or rolled blanket under the knees can relieve pressure on the lower back. The goal is to set up the body in a way that minimizes the need for muscular engagement.
Once the physical alignment is established, the focus shifts to remaining completely motionless for the entire duration of the pose. If the room is chilly, covering the body with a blanket is highly recommended, as the body temperature naturally drops during deep relaxation. Being cold is a significant barrier to stillness. The practice is purely about finding the most comfortable, neutral position possible so the mind can begin its work of conscious rest.
The Purpose of Final Relaxation
Savasana serves as the final step for integrating the physical, energetic, and mental benefits of the preceding yoga practice. The active postures stimulate the body, and this period of stillness is required to allow the nervous system to process and absorb the changes. Physiologically, Savasana facilitates a profound shift from the sympathetic nervous system (“fight-or-flight”) to the parasympathetic nervous system (“rest-and-digest”).
This activation of the parasympathetic system lowers the heart rate and blood pressure, promoting a deep sense of calm throughout the body. Research shows that sustained deep relaxation activates slower brain waves, specifically alpha and theta waves. These waves are associated with reduced mental chatter and increased receptivity. It often takes between five and seven minutes for the body to fully transition into this deep state of rest.
Mentally, the pose is an opportunity to practice pratyahara, the yogic concept of withdrawing the senses from external stimuli. The practitioner remains consciously aware, actively preventing the mind from falling asleep or becoming entangled in a cycle of active thought. This state of conscious awareness without engagement allows the mind to settle, much like snow settling in a shaken globe, which helps to alleviate anxiety and stress. Dedicated time in Savasana ensures the restorative effects of the yoga practice are not lost when returning to the demands of daily life.