Online • Confidential • English & German — Book a free 20-min intro call

Savasana

(Corpse Pose)

Deep relaxation for body and mind.

Savasana

Sometimes the most powerful practice is also the simplest: lying down and doing nothing. Savasana, or Corpse Pose, is the classic yoga posture for deep relaxation. Far beyond being “just rest,” research shows that Savasana reduces blood pressure, lowers heart rate, and activates the body’s natural relaxation response – making it one of the most effective yoga asanas for mindfulness and stress recovery.

Did you know? In many yoga traditions, Savasana is considered the most important posture, because it allows the body and mind to fully integrate the effects of practice.

Step by Step

Sit on a yoga mat or comfortable surface with your legs together and knees bent.
Round your back and self-hug: wrap your arms around your torso, hands on the shoulder blades. With a light pull, broaden the shoulder blades.
Roll down slowly, one vertebra at a time, as if creating a little space between each one. Use your hands behind the thighs if you need support.
Release the hug and extend your arms out to the sides, away from the body, palms facing up.
Settle the legs: extend them long and let the feet fall outward.
Align head and neck: gently tuck the chin toward the throat to lengthen the back of the neck. Soften jaw, tongue, and eyes.
Close your eyes and let the whole body soften, feeling the points of contact with the ground.
Rest for 5–10 minutes, simply observing the natural breath and body sensations.

Try it now: lie down for just 2 minutes, close your eyes, and notice the shift in your state.

When to Use It

After practice or workouts — to integrate and restore.
After a long workday — to reset body and mind.
Before bed — as a mindful evening ritual to prepare for sleep.

Why Is It Good for You from a PSYCHOLOGICAL Perspective?

From a psychological lens, Savasana enhances interoceptive awareness—your ability to notice internal sensations—interrupting overthinking and grounding attention in the present. It also supports autonomic nervous system regulation, shifting the body from sympathetic (“fight or flight”) to parasympathetic (“rest and digest”) dominance.

Why Is It Good for You from a YOGA Perspective?

In yoga philosophy, Savasana symbolizes surrender—the art of letting go of effort. Patanjali’s Yoga Sutras speak of cultivating sthira (steadiness) and sukha (ease). Savasana embodies both: the body becomes still while the mind rests in gentle awareness. Traditionally, it helps integrate the effects of practice and prepares the mind for deeper meditation.

💡 Pro Tip: The more of your body you let be supported by the floor, the deeper the relaxation. Invite the heels, calves, sacrum, shoulder blades, and the back of the head to feel heavy. With each exhale, imagine your body spreading wider into the mat—less holding, more being held.

Contraindications

Generally safe for most people. If lying flat is uncomfortable (e.g., back issues), place a cushion under the knees or support under the head. Pregnant practitioners may prefer lying on the side with props for comfort.

Mindful Reminder

Savasana isn’t “just lying down.” It’s resting with awareness. Allow thoughts to come and go, returning gently to the sensations of the body and the rhythm of your breath.