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Savasana (Corpse Pose): How To Do It Right

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In a quiet place, lie supine on a mat, arms and legs spread apart and face and palms facing upwards. Stay motionless, close your eyes and focus on your breathing. Shift attention to one part of the body, starting from tip of toe to top of skull and relax every muscle. Stay in this position for 8-10 mins. Breathing slowly, gently wiggle toes and fingers, turn to one side and get up.

Savasana (Corpse Pose) is usually the last pose done in many yoga practices, and though it looks very simple, it is actually the toughest of all the asanas. Savasana is intended to give your entire body the chance to relax and recover from the exertion faced in the yoga practice. It also helps to reduce stress, by reducing nervous and muscular tension.

Regular practice of Savasana helps to improve memory and concentration power. People find relief from headaches, insomnia, fatigue, high blood pressure and many psychosomatic diseases by practicing Savasana consistently. With such an impressive list of benefits, it goes without saying that the asana must be done well, following proper instructions.

Before You Start

  • Look for a quiet place which will allow you to focus on your breathing, because keeping a peaceful mind is key to correctly performing Savasana.
  • The temperature in the room should not be too cold or too hot.
  • You should have a yoga mat to lie down on.
  • Make sure you have enough space to stretch your legs and hands out.

As You Begin

Remember the benefits of Savasana. This pose should not be done only for its physical benefits. You can also control unwanted thoughts that lead to stress and anxiety through the practice of Yoga!

The Actual Process

  1. Lie supine on the mat. Place your arms and legs spread apart from each other, with face and palms facing upwards.
  2. In case of back injuries or advanced stages of pregnancy, you may choose to lie on your side.
  3. Keep motionless like a corpse, eyes closed and focus on your breathing.
  4. Now gradually start relaxing each and every muscle of the body.
  5. Pay attention to every part separately, starting from the tip of the toe to the top of the skull.
  6. Keep your mind fixed on the breathing movements of inhalation and exhalation throughout, while trying to relax.
  7. Stay in this position for about 8-10 minutes to enable complete and good relaxation.

Coming Out Of The Pose

  1. Slowly reawaken your body, by gently wiggling your toes and fingers.
  2. Become aware of every single relaxed muscle, tissue and nerve of the body.
  3. Maintaining slow breathing, gently turn to any one side, open your eyes and then slowly get up.

A Word Of Caution!

People with excessively low blood pressure or in a severe state of depression should avoid practicing Savasana.

Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

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