Savasana, also known as the Corpse Pose, is one of the most important yet often overlooked aspects of yoga practice. While the pose itself appears to be simple — lying still on your back — the depth of its impact on the mind and body is profound. Understanding the correct procedure of Savasana allows practitioners to achieve a state of complete physical, mental, and emotional relaxation.
What is Savasana?
Savasana (pronounced shah-VAH-sah-nah), from the Sanskrit words "sava" (corpse) and "asana" (pose), symbolizes total surrender and rest. This final pose in most yoga sequences serves as a way to allow the body to absorb the benefits of the practice. It calms the nervous system, reduces stress, lowers blood pressure, and promotes inner peace.
Despite its passive nature, Savasana can be surprisingly challenging. The goal is to stay awake and aware while the body is in a deep state of rest. This conscious relaxation requires both attention and discipline, which is why knowing the procedure of Savasana is so essential.
The Step-by-Step Procedure of Savasana
To perform Savasana correctly, follow these detailed steps:
1. Lie Down Comfortably on Your Back
Start by lying flat on your yoga mat. Ensure your spine is aligned, your legs are slightly apart, and your arms rest alongside your body, palms facing upward. Allow your feet to naturally fall outward. If you experience any discomfort in the lower back, place a bolster or rolled-up blanket under your knees for support.
2. Close Your Eyes
Gently close your eyes to withdraw from external distractions. This initiates the process of turning the senses inward — a practice known in yoga as pratyahara.
3. Scan Your Body
Bring awareness to each part of your body, starting from your toes and moving upward. Consciously release tension from each area. Relax your feet, legs, hips, abdomen, chest, shoulders, arms, hands, neck, and finally your face. Soften your jaw, let your tongue fall from the roof of your mouth, and release the muscles around your eyes.
4. Focus on Your Breath
Shift your attention to your breathing. Observe each inhalation and exhalation without trying to control it. Let your breath be natural and effortless. With each breath, allow your body to sink deeper into the mat.
5. Stay Still and Present
Remain in the pose for 5 to 15 minutes, depending on your schedule. Avoid the urge to move or scratch an itch. If your mind wanders, gently bring your focus back to the breath or body awareness. This mindfulness is a crucial element in the procedure of Savasana.
6. Return Slowly
To come out of the pose, begin by deepening your breath. Gently wiggle your fingers and toes. Roll to your right side into a fetal position and rest there for a few moments. When ready, press yourself up into a seated position with your eyes still closed. Take a few deep breaths before gently opening your eyes.
Tips for Enhancing the Procedure of Savasana
- Use Props: Bolsters, blankets, and eye pillows can provide added comfort and help the body relax more completely.
- Practice in a Quiet Space: Minimize noise and other distractions to deepen the meditative quality of the pose.
- Don’t Rush: Give yourself enough time in Savasana. Rushing through it defeats its purpose.
- Stay Aware: The true challenge is maintaining awareness without falling asleep.
Why the Procedure of Savasana Matters
Following the correct procedure of Savasana is not just about relaxation — it’s about integration. After an active yoga session, Savasana allows the nervous system to reset, balances the energy in the body, and helps you mentally and emotionally process your practice. It is often said that Savasana is the most important pose in yoga, and for good reason.
By committing to a mindful and thorough Savasana, you gift yourself a few minutes of complete stillness — a rare and powerful experience in today's fast-paced world.
