The simple act of lying down on the floor is a foundational practice within a yoga session. This final posture is often considered the most profound and challenging part of the entire sequence, despite its apparent ease. It is not merely a moment of passive repose but a deliberate practice designed to absorb the physical and mental work that has just occurred.
Savasana: The Name and Concept
The pose where you simply lie down is called Savasana, pronounced “shuh-VAH-suh-nuh.” The Sanskrit term literally translates to “Corpse Pose,” which refers to the complete stillness and surrender of the body and mind. It is traditionally placed at the conclusion of a sequence of postures, or asanas, and is essential to the overall flow of a practice. This final, non-moving posture provides a transition point before returning to daily life, allowing the body to release any remaining tension and effort.
The Mechanics of Stillness
Achieving the full effect of this posture requires a specific physical setup, which moves beyond the idea of “just lying down.” The body is supine, lying flat on the back, with the arms positioned slightly away from the torso and the palms turned upward to signal openness. The legs are separated roughly to the width of the mat, allowing the feet and toes to naturally fall open to the sides without muscular effort.
Proper positioning of the upper body is achieved by subtly tucking the shoulder blades down the back, which helps to broaden the collarbones and fully open the chest. The head should be neutral, with the back of the neck long, sometimes achieved by gently drawing the chin slightly toward the chest.
Using Props
Using props can enhance the experience. Placing a rolled blanket or bolster beneath the knees alleviates tension in the lower back. A small folded blanket under the head can also help maintain the natural curve of the neck, supporting total physical relaxation.
The Essential Role of Rest
This period of final rest is not about sleeping; it is a state of conscious, active relaxation where profound physiological shifts occur. The primary function of Savasana is to facilitate the integration of the preceding physical movements and breathing exercises.
The stillness allows the nervous system to transition away from the stress-responsive sympathetic branch, commonly known as “fight or flight” mode. The body shifts toward the parasympathetic nervous system, the “rest and digest” state, which is necessary for healing and regulation. This activation helps to slow the heart rate, decrease blood pressure, and reduce levels of cortisol.
As the body achieves deep physical quietude, brain activity may transition from faster beta waves, associated with active thinking, to slower alpha waves, linked to a state of calm alertness. This neurological reset consolidates new sensory and motor information, integrating the physical learning from the practice into the body’s memory.