If you tend to skip the savasana at the end of your exercise flow, thinking that this pose is just about cooling down, here’s news for you. The advantages of savasana can extend far beyond your yoga practice.
Savasana, or corpse pose, is a common final pose of a yoga practice. It’s 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 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 an article in the International Journal of Exclusive Management Research, savasana has the following benefits:3
- Helps reduce blood pressure, insomnia, anxiety, pressure, and muscle tension
- Increases energy levels, memory, focus, concentration, and self-confidence
- Helps stimulate blood circulation and exercises the inner organs and relaxes the body
- Reduces headache, fatigue, tension, and mild depression
- Helps 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.
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. 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 6 inches from your body. Position your palms upward, letting the fingers 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, and stomach. 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 as long as your instructor tells you to. You can even hold savasana for 20 minutes if time allows. Generally, a 5-minute savasana is recommended for every 30 minutes of yoga.
Learning how to do the perfect 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.
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