Exploring Savasana
You can’t think your way out of a prison of thoughts.
Krishna Das
Savasana is being without was, being without will be. It is being without anyone who is.
B.K.S. Iyengar
Śavāsana is the Sanskrit name for the asana known in English as corpse pose. There are references about this pose in different Yoga texts dating back as the 15th-century, for example Hatha Yoga Pradipika.
Savasana, meant to represent a surrendering and grounding practice, incorporated in all styles of Yoga, is considered by many as the hardest pose, although it implies total stillness and it looks easy from the outside. That is because relaxation is not something that appears on demand, it is something that can or may not happen. Often, the 5-10 minutes of Savasana in the end of the class are meant to be as a conclusion of the class, as if the purpose of all the postures would be to prepare the body to be able to sit still and rest and in the end, to be able to meditate beyond any physical sensation or discomfort. Corpse pose allows us to integrate the depth and wisdom of our Yoga practice through a deep mind-body relaxation. Savasana is a whole-body activity as it brings together all areas of the body in a state of rest and allows it to delve deeper into a state of open awareness, slowly relaxing the entire body, one muscle at a time.
Savasana can be practiced at the beginning of the Yoga routine, offering a sense of centeredness in preparation for the Yoga routine ahead. Also, it is used as a transition pose, especially while practising the supine or prone poses, in Yin or Hatha Yoga. Lastly, it can be incorporated before our sleeping schedule, promoting a more restful night and helping with insomnia or anxiety.
There are many body-mind benefits of practising savasana often, not only 5-10 minutes after an extensive Yoga class, such as stress reduction, cultivating mindfulness, lower blood pressure, activation of the parasympathetic nervous system (rest-and-digest system) and restoring a sense of balance of the nervous system, an increased focus and an ability to let go of the doer side of ours. The pose is also considered therapeutic for depression and anxiety disorders, offering a safe space for emotional release and overall well-being, learning to let go of control and embrace what is.
In Savasana, the key to deeper relaxation is detaching from any expectation or effort to control the experience. Trying to relax only prevents relaxation—it happens when you let go. In our overstimulated world, practising doing nothing and releasing control is essential. Savasana can bring a range of sensations, from tingling and visions to emotional releases or even deep insights. Whatever happens is part of the process.
In this pose, the physical body is lying down, the legs and feet relaxed to the side and the arms relaxed by the side of the body. Eyes remain gently closed as breath flows freely, allowing the body and mind to completely relax. The energy in the body is shifting slowly during this time, after the practice, and calmly settling down. The spine is supported on the ground, the pelvis is slightly tucked, the back of the neck is long and the chin is pointing towards the chest, the belly is soft, the chest expanded and the jaw and face are also relaxed. We are gradually releasing each body part and each muscle group, while paying attention to our contact with the floor, the heaviness of our physical bodies and the support we get from the earth. True relaxation starts at this moment, with a quicker or longer body scan, as we go deeper and deeper in a state of calm awareness and meditation. The thoughts might come and then will go and come again, just watching them pass by as clouds are passing by on the vast sky. Embracing fully the present moment, while letting go of the past and any future projection. Exiting Savasana is also a gradual and slow process, awakening the body bit by bit with gentle movements and stretches, ensuring our spine is moving carefully and allowing for more breath to flow throughout the body, from head to toes, as we find our way out of the practice back into a seated position.
Savasana marks the end of a Yoga practice, symbolizing a shift in the Self, the ongoing evolution and growth of the Self. In this pose, we reach a state of awareness where the ego fades, allowing us to experience profound stillness, free from the usual distractions and thoughts such as planning, worrying etc. Savasana can be more difficult than physical poses because it lacks the distraction of movement. While movement-based Yoga offers a focal point to help quiet the mind, Savasana leaves one fully aware of the thoughts, making it harder to find mental stillness. The most significant part is to show up for this posture just like for any other one and embrace it fully, while working towards going deeper and deeper every time.
Nowadays in Yoga, we often focus on physical aspects like alignment, breathing, and balance, but during rest in poses like Savasana, the mind can feel aimless, leading to boredom or restlessness. Mindfulness in Savasana helps create distance between thoughts and our true selves, allowing us to view and reframe the conditioned stories we tell ourselves. However, practising mindfulness can be difficult, especially for those with hyperactive minds due to factors like anxiety or overstimulation. Mindful movement can help build the mental strength needed for stillness in Savasana. True stillness arises when we fully surrender to the ground, letting go of physical, mental and emotional tension, embracing complete acceptance. In a society that values constant busyness, we can learn through Savasana and meditation that simply being—experiencing stillness—can be more productive and impactful than doing, offering moments of clarity and peace.
Even if there are cases where students can fall asleep in Savasana, the mind should be rested and alert or better said, aware of its surroundings, only letting go of the rest of the body. There are many supported Savasana practices like Yoga Nidra that can play with the state of consciousness between waking up and sleeping.
Letting go and finding stillness in Savasana may be difficult, but just like mastering a challenging pose, it’s deeply rewarding when you finally achieve true rest and calm. There are guided meditations that can accompany Savasana and help with the whole relaxation process and prevent the mind from wandering, however practising Savasana in silence can also be extremely beneficial, although perhaps harder for beginners. Sound healing techniques, for example using Tibetan bowls, to accompany the practice of Savasana are also very popular and soothing, helping with the release of stress and anxiety during Savasana.
There are many methods to help make the practice of Savasana a smoother one, such as creating a cozy atmosphere from the start, turning off some lights, using an eye bag, adding some layers of clothes, socks and a blanket on top, burning some incense and using as many props and pillows as we have at hand. We can use a bolster or a folder blanket under our knees for those with lower back pain. For anyone with neck tension, we can use a pillow or a block to support our neck yet keep it extended. Sometimes, a chair can also be used to support the legs and this enhances a relaxation response in the body. For upper body support, one can place a bolster or a folded blanket on top of a block or two under the torso and allow for more chest opening. Also, side-lying Savasana is a great alternative for some medical conditions and for pregnant women.
Next time, you are tempted to skip or shorten your Savasana, it would be wise to give it a second thought :)
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