It may appear that you're just lying there, but savasana is arguably the MOST important yoga posture of all. Savasana is typically done at the end of our yoga practices, and this is because savasana allows the mind and body to integrate all of the work you did throughout your practice. Yoga builds and circulates prana (life-force energy) and when you rest in savasana, you allow this prana to permeate your entbody.

Benefits of Savasana:

  • grounding
  • relaxing and calming
  • soothes the nervous system
  • relieves fatigue
  • promotes integration of body, mind and spirit
  • promotes good posture
  • benefits Sahasrara chakra (crown chakra)
  • meditative pose


Lie on your back. Make sure that the shoulders are in line with your hips. The feet are at least hip distance apart (or wider) with the feet relaxed and flopping open to the sides. Scoop the shoulder blades back so that they're away from your ears and pressing evenly into the mat. The arms are resting alongside your body with the palms facing up. This is a position of deep surrender and rest. Tuck the chin slightly to create length in the back of your neck. The eyes can be open or closed. Hold this pose for up to twenty minutes or even longer, depending on your practice.


ADDING PROPS: Bolster under knees + Pillow under the head

This pose can be uncomfortable for people with lower back pain. Adding a bolster or a pillow under the knees can help to alleviate this discomfort. You can also add a pillow or yoga block underneath the head to help create length in the back of your neck.

If lying flat doesn’t feel good at all, you can elevate the upper body using a bolster propped on top of a yoga block.

ALTERNATE POSE: Constructive Rest Pose

If adding a bolster doesn't alleviate your lower back discomfort, you can practice constructive rest pose instead. To come into constructive rest pose, lie flat on your back. Bend the knees and place the feet flat on the floor. Take the feet slightly wider than hip distance apart and let the knees fall in toward one another. The arms are extended alongside your body with the palms facing up. Hold this variation for as long as you like.



As the name suggests, for this pose, you'll lie on your side with the knees slightly bent to create length in the lower back. You can bring a pillow between your knees and a pillow under your head to keep your spine and hips in alignment. I also like to bring a bolster behind my back in this pose to feel extra safe and supported. You can also bring a pillow in front of your body and rest your top arm on it. 

ALTERNATE POSE: Seated in Chair

If lying down still doesn’t feel good, you can be seated in a chair with feet flat on the floor and the ankles directly below the knees. Rest the palms face-up on your thighs to create the same feeling of surrender.


If you tried any of these variations, I'd love to know how it went for you! Tag me on Instagram and use the hashtag #spoonieyogatribe in your photos for a chance to be featured on my page! Or post a photo in our private Facebook group to show off your progress! As a part of your membership, you can get personalized feedback on your poses.