Corpse Pose
Savasana
Corpse Pose, or Savasana, is the final relaxation of a yoga practice, lying on your back and letting go completely. It allows the body and mind to rest and absorb the work you have done.
- Hold
- 5-10 minutes, or at least one minute per 10 minutes of practice
- Breathing
- Let your breath be natural and effortless. You can simply notice it rising and falling, without trying to change it.
In Savasana you lie on your back with your legs relaxed and your arms resting a little away from your body, palms up. There is nothing to hold or stretch. The aim is to let the body feel heavy and the mind quieten. It is usually practised at the end of a class, but it can also be a calm pause at any time of day.
It looks simple, yet many people find it the hardest pose because it asks us to stop doing. Focus on comfort first: use a blanket or bolster if you need it. Let thoughts come and go without chasing them. Even a few minutes can feel restful, and you can stay longer as you grow used to it.
In this guide
How to do it, step by step
- Lie down on your back on a mat, with a folded blanket ready if you want one.
- Let your legs fall open to hip-width or a little wider, with your feet relaxed outwards.
- Rest your arms a little away from your body with palms facing up and fingers softly curled.
- Lengthen the back of your neck and let your head rest evenly, with your chin slightly tucked.
- Close your eyes and soften your forehead, eyes, jaw and tongue.
- Let your breath return to its natural rhythm.
- Scan your body from your feet to your head and release any tension you find.
- To come out, deepen your breath, wiggle your fingers and toes, roll to one side and rest before sitting up slowly.
Benefits
- May help you feel calm and deeply relaxed.
- Can give the body time to rest and absorb a practice.
- May ease physical and mental tension after a busy day.
- Can help you notice and release habitual tightness in the body.
- A useful skill for quietening the mind before sleep.
Common mistakes
- Fidgeting or rushing: set a gentle timer and trust that stillness takes time.
- Tense jaw, brow or shoulders: relax them on every exhale.
- Lying uncomfortably: add a bolster under your knees or a blanket under your head.
- Falling asleep: it is fine, but a folded blanket under your head can help you stay gently aware.
Make it easier
- Place a bolster or rolled blanket under your knees to ease the lower back.
- Lie with your calves resting on a chair or cushions.
- Cover yourself with a blanket to stay warm.
Go further
- Practise a slow body scan, bringing attention to each body part in turn.
- Try Savasana without props and with a slightly longer duration.
Questions people ask
How long should I stay in Savasana?
Five to ten minutes is a good aim at the end of a practice, but even two minutes can help. If you are short on time, a brief Savasana is still better than none. Stay as long as it feels comfortable and restful.
Why is Savasana so hard?
Because it asks for stillness, which our busy minds find unusual. Thoughts and restlessness are normal and do not mean you are doing it wrong. Gently return to your breath or a body scan each time your attention drifts.
Is it okay to fall asleep in Savasana?
It happens, especially when you are tired. It is not a problem, but for relaxation practice it can help to stay lightly awake. If you often drift off, try practising earlier in the day or with a folded blanket under your head.
Be careful
If you are pregnant, particularly after the first trimester, lie on your left side or with your upper body raised on a bolster. Those with lower back pain may prefer bent knees on a bolster. If lying down causes anxiety, breathlessness or dizziness, rest in a seated position or on your side.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
