Benefits Of Savasana Yoga And How To Do It

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Savasana, or Corpse Pose, is the final pose of a yoga flow. It’s designed to restore the body and mind after a physically demanding practice. To start, place a mat or towel on a hard surface. Lie down on your back. Keep your legs and arms relaxed, letting your palms face upward. After drawing awareness to each part of the body, control your breathing into a slow and steady pace. Hold for at least five minutes.

Yoga can do amazing things for your health – there’s no doubt about that. Each move can bring on amazing benefits. But, have you ever thought about the ending? Many flows end with Savasana, a pose that matters more than you might think. In fact, its advantages can extend far beyond your yoga practice.

What Is Savasana?

Savasana, or Corpse Pose, is a common final pose of a yoga practice. It’s extremely peaceful and doesn’t demand any physical exertion. Instead, it’s all about restoration. The body, mind, and spirit can all recover during this state.

To an outsider, it may look like nap time. But it’s far from that! Lying down during this corpse yoga pose will let you surrender into the present moment.

Benefits Of Savasana Yoga

In general, yoga is a real treat for your body. Everything from your memory to balance will improve. A regular practice will also release tension in your muscles. But when it comes to Savasana, the benefits are even more specific. Doing three months of the Corpse Pose can relieve headaches, insomnia, and anxiety.1

A study on college students showed that a yoga training program – a program involving Savasana – had positive effects on the physiological variables like lung capacity, vital capacity, blood pressure, and pulse rate.2

According to a journal on International Journal of Exclusive Management Research, the following are the benefits of Savasana:3

  • Savasana is very beneficial in reducing blood pressure, insomnia, anxiety, pressure, muscle tension and increasing energy levels, memory, focus, concentration, and self-confidence.
  • This asana helps stimulate blood circulation and exercises the inner organs, relaxes the body; reduces headache, fatigue, tension, mild depression. It helps to calm down the mind, refreshes, and rejuvenates the mind and body.
  • It is beneficial for people suffering with neurasthenia – a general worn out feeling, nervousness, diabetes, asthma, and indigestion, constipation, lumbago, coupled with deeper and sounder sleep.
  • Savasana gives a deep, meditative state of rest which helps in the repair of cells and tissues and is a great reliever of stress.

The meditative nature of Savasana is the primary benefit. Since it’s done at the end of a session, it helps the mind embrace everything you just did. It also soothes the nervous system and lets you reflect on your practice. Your muscles fall into a state of rest, so it’s a lovely way to cool down after stretching it out.

7 Steps To Do Savasana

1. Choose The Right Surface

Savasana should be done on a hard surface. Hardwood, tile, and concrete floors are all ideal options. However, a mat or towel should also be used. This will make the surface more comfortable to lie down on.

2. Make The Space

Since you’ll have to fully lie down, clearing the space around you is key. Remove any stray objects like water bottles and sneakers. Even yoga blocks should be set aside.

If you’re in a class, make sure you aren’t too close to anyone. Reposition your mat if needed. Remember, it’s important to respect the personal space of your fellow classmates.

3. Lie Down

Lie on your back, making sure your shoulders are touching the floor. You can modify the pose and place a bolster underneath your knees. Otherwise, your back should be on the floor at all times.

Let your entire body sink into the Earth. Mentally pay attention to your entire body, letting go of tension when needed. You should also relax your face and eyes.

4. Relax Your Legs And Arms

Your legs and feet should “drop” open. Recognize and release the need to keep them perfectly straight. As for your arms? Place them on your side, about six inches from your body. Position your palms upward, letting the fingers to curl naturally. You shouldn’t be putting any energy into your muscles.

5. Control Your Awareness

Savasana is all about recognizing the present state of your body. After lying down, reflect on the sequence you just did. Notice the way your body physically feels. Place your attention on your right toes, then on the right foot and knee. Repeat on the left leg, and then slowly up your thighs, pelvis, stomach, etc. Continue until you reach your head.

6. Breathe Slowly

Take deep, slow “belly” breaths. This means that you should breathe from your diaphragm, which makes the lower belly move up and down. This will calm the body and help you relax.

This act of controlled breathing will also increase your lung capacity and improve circulation.4 Repeat until you fall into blissful relaxation, but make sure you don’t fall asleep.

7. Hold

Stay in this position for 5 to 10 minutes, or until your instructor tells you. You can even hold Savasana for 20 minutes if time allows. Generally, a five-minute Savasana is recommended for every 30 minutes of yoga.

Learning how to do Savasana takes time and practice. Meditation, after all, doesn’t come easy. If you’re trying this at home, don’t forget to remove any and all distractions.

References   [ + ]

1.Kauts, Amit, and Neelam Sharma. “Effect of yoga on academic performance in relation to stress.” International journal of yoga 2, no. 1 (2009): 39.
2.Chaudhary, Divesh, and Mohammad Ahsan. “Effect of Yoga Training on Physiological Characteristics of College Students.” International Journal of Health Sports and Physical Education 1, no. 01 (2012): 25-27.
3.Vindha Paul, Ramanigopal C.S. The Impact of Stress Management among Dental Professionals. International Journal of Exclusive Management Research. July 2015 – Vol 5 Issue 7.
4.Pilates and yoga – health benefits. Better Health Channel.

Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

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