How to Do Savasana (Corpse Pose)

As the final pose used in many yoga sequences, it can be easy to overlook the importance of Savasana. Also known as the corpse pose, Savasana is designed to give your body the opportunity to relax and recover from the exertion of other yoga poses. This pose also offers wonderful meditative benefits; completing this pose has been shown to help reduce stress and improve academic performance in its practitioners.^{[1]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}

Part 1

Part 1 of 3:

Preparing for the Savasana Pose

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Pick the right location.^{[2]XExpert SourceSusana Jones, C-IAYT
Certified Yoga Therapist & EducatorExpert Interview. 4 March 2020.} Keeping a peaceful mind is key to correctly performing Savasana. You should look for a quiet, dark place that will allow you to focus on your breathing and meditation.^{[3]XResearch source}
- You might need to move to another room than the one you used to perform your previous poses if you have many distractions or can't relax. If you are in a class, your instructor may darken the lights in the room as you relax.
- Make sure the room is a comfortable temperature. Extreme temperatures in heat or cold could distract you from the mental benefits of the pose.
- You must also have a comfortable surface to lie on. Generally, you will need a yoga mat or towels to give you a buffer on hardwood floors. You might want to avoid practicing this pose on concrete or tile floors without a mat.
2
Maintain your space.^{[4]XExpert SourceSusana Jones, C-IAYT
Certified Yoga Therapist & EducatorExpert Interview. 4 March 2020.} You will have to lie down fully in the Savasana pose. This might mean your legs will extend past your mat. Make sure you have enough space to complete the pose.^{[5]XResearch source}
- If you are in a crowded yoga class, test lying down on your mat before the beginning of the class so you will know where to position the mat.
3
Reflect on the value of yoga. While the Savasana pose has been shown to have wonderful benefits for the back and abdominal muscles, you shouldn't just complete this pose for the physical benefits.
- Remember the mental benefits of Savasana as you perform this pose. Yoga gives you the power to control and minimize negative thoughts that can lead to stress, anxiety or depression.^{[6]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
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Part 2

Part 2 of 3:

Performing the Savasana Pose

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Lie down on your back. As you recline on your yoga mat, place your feet spread slightly apart from each other. Put your arms at your side with your palms facing up. Your fingers should be curled up naturally.^{[7]XResearch source}
- Close your eyes and focus on your breathing. Breathe from your diaphragm, which is in your lower belly. Push out the muscles in your diaphragm as you inhale. Inhale for five counts. Then exhale for another five counts.
- Repeat the breathing sequence until you feel relaxed.^{[8]XResearch source}
2
Tighten and lift your legs. Inhale deeply as you tense your body. Tighten your buttocks and raise your legs slightly off the ground.
- Be sure not to put extra pressure on your lower back; lift from your thighs and calves instead.
- Clench your fists and raise your arms as well.^{[9]XResearch source}
- Tense your forehead and suck in your cheeks. Imagine your are compressing all of the energy in your body into your extremities -- toes, fingers, and your nose.
3
Relax your body. Exhale, breathing inward as you release the pose. Lower your legs and unclench your fist as you relax.
- Let go of any anxious, stressful or negative thoughts while you are performing this pose. Imagine your mind emptying like you are pouring water from a jug.^{[10]XResearch source}
- Although you should try to relax your body all at once, don't feel pressure to rush into relaxation. Gradually breathe out and feel your body relax into the floor.
- There is no time limit for this pose. If you have completed 45-60 minutes of yoga exercises, try relaxing in the Savasana pose for 10 minutes to fully appreciate your session.^{[11]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- It is not unusual to fall asleep in this pose, but make sure that you do not have an important meeting or event afterward. Set a timer on a phone or nearby clock if you have to stop by a certain time.
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Part 3

Part 3 of 3:

Recovering from the Pose

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Reawaken your body. Begin by wiggling your toes and fingers. Open your eyes last.
- Imagine that you are opening up to a new body as you come out of the pose. Savasana should give you a sense of renewal and rebirth.^{[12]XResearch source}
2
Hug your knees. Pull your knees into your chest, wrap your arms around them, and give them a squeeze.
- This pose is also meant to stretch out your muscles after your have tested them with a long yoga session. It is especially effective at protecting your knees from injury.^{[13]XTrustworthy SourceArthritis FoundationMain organization devoted to arthritis support and educationGo to source}
3
Roll out of the pose. Turn onto your right side. Then, slowly push yourself to an upright position using your right elbow.^{[14]XResearch source}
- Maintain your breathing so you exhale as you push up onto your right elbow.
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Expert Q&A

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How do you make a good yoga space at home?
Susana Jones, C-IAYT
Certified Yoga Therapist & Educator
Based in San Diego, Susana Jones is a Yoga Therapist and Educator with 12 years of experience serving groups, individuals and organizations. She is certified with the International Association of Yoga Therapists, registered as an E-RYT 500 with Yoga Alliance and holds a Bachelor’s degree from the University of Colorado. Susana offers therapeutic yoga to private clients through Shakti Urbana and mentors students of the internationally accredited Soul of Yoga. Susana dedicates her work to peaceful living on a healthy planet.
Susana Jones, C-IAYT
Certified Yoga Therapist & Educator
Expert Answer
Setting up any kind of space in your house for yoga pays off tremendously. I would recommend that you set up a small section in your home that is uninterrupted and quiet. Try to drown out the sound of your surroundings or from the rest of your home. That can pay off by just creating a state of consciousness that lends itself more to yoga, which creates a state of being beyond the mind and beyond all the noise of everyday life.
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Things You'll Need

A soft surface to lay on. A yoga mat works best if you have one. If not, you can lie on a carpeted floor. If you have hardwood or tile floors you can use two or three towels stacked on top of each other.
A dark, quiet room without any distractions.
Comfortable clothes and bare feet.
Time. A few minutes is all you need.