Savasana: Corpse Pose

POSE: Corpse Pose

SANSKRIT NAME: Savasana

BENEFITS: Grounding, restorative, soothes nervous tension, encourages proper spinal alignment. Often done as a finishing pose at the end of practice to allow the body to integrate the work done earlier in the practice.

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HOW TO: Lie down on your back. Make sure the shoulders are in line with the hips. The feet are hip distance apart, relaxed, opening to the sides. The hands can rest alongside the body with the palms face-up, or you can place one hand on your heart and one on your lower belly. Tuck the chin slightly in to create length in the back of the neck. And then just completely let go. Let your body relax.

This pose can be held for as long as you’d like, and I’d recommend at least 5 minutes.

To come out of the pose, bend the knees, roll yourself over to the side and gently press yourself up to sit.

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MODIFICATION: Savasana with bolster and/or pillows

BENEFITS: placing a bolster under the knees relieves lower back tension. Adding a pillow under the head supports the neck.

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POSE ALTERNATIVE: Side-lying pose

BENEFITS: Grounding, restorative, may be a more comfortable option for people with back pain

HOW TO: Lie on your side with a pillow under your head and a pillow between your knees to keep the spine in alignment. The knees are bent to lengthen the lumbar spine. You may also place a bolster behind you and a pillow between your arms/elbows for additional support and comfort.

This pose can be held for as long as you’d like, and I’d recommend at least 5 minutes.

Ready to incorporate this pose into your yoga practice? Try this grounding meditation practice in savasana: