Chair Savasana
कुर्सी शवासन
Chair Savasana is a seated relaxation posture that brings the profound benefits of Savasana to those who cannot lie on the floor. The practitioner sits comfortably with the feet flat, hands resting on the thighs or armrests, and systematically relaxes every part of the body. This variation is invaluable for office practice, seniors, those with respiratory conditions, and anyone needing a brief restorative pause during the day.
Anatomy Involved
Benefits
- Induces deep relaxation without lying down
- Reduces stress, anxiety, and mental fatigue
- Lowers blood pressure and heart rate
- Accessible for office and workplace practice
- Beneficial for those with respiratory conditions
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- None — universally accessible
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Ensure lower back is fully supported; use a blanket under the head/neck.
neck pain
Use a thin blanket or towel roll under the neck for support.
low blood pressure
Be mindful and come up slowly.
vertigo
Open eyes slowly, come up very gradually.
shoulder injury
Place arms in a comfortable position, perhaps supported by blankets.
Target Areas
Practice Flow
About this Pose
Chair Savasana is a seated relaxation posture that brings the profound benefits of Savasana to those who cannot lie on the floor. The practitioner sits comfortably with the feet flat, hands resting on the thighs or armrests, and systematically relaxes every part of the body. This variation is invaluable for office practice, seniors, those with respiratory conditions, and anyone needing a brief restorative pause during the day.
How to Practice
1. Sit comfortably on the chair.
2. Keep your spine straight and relax your shoulders.
3. Place your hands on your thighs, palms facing up.
4. Keep your feet flat on the floor or slightly apart.
5. Close your eyes or look downwards.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Modifications
Adaptive versions for different needs
Supported Chair Savasana
For: beginner
For added comfort, place a small cushion or rolled-up towel behind your lower back. This provides extra support and encourages deeper relaxation in Chair Savasana.
Featured in Sequences
Practice Chair Savasana as part of these guided sequences
Frequently Asked Questions
Common questions about Chair Savasana
What is Chair Savasana?
Chair Savasana is a seated relaxation posture that brings the profound benefits of Savasana to those who cannot lie on the floor. The practitioner sits comfortably with the feet flat, hands resting on the thighs or armrests, and systematically relaxes every part of the body. This variation is invaluable for office practice, seniors, those with respiratory conditions, and anyone needing a brief restorative pause during the day.
What are the benefits of Chair Savasana?
Induces deep relaxation without lying down. Reduces stress, anxiety, and mental fatigue. Lowers blood pressure and heart rate. Accessible for office and workplace practice. Beneficial for those with respiratory conditions.
Who should avoid Chair Savasana?
Avoid this pose if you have: None — universally accessible.
How many steps are in Chair Savasana?
Chair Savasana is practiced in 10 steps. Sit comfortably on the chair.
Is Chair Savasana suitable for beginners?
Yes, Chair Savasana is a beginner-friendly pose suitable for all levels.
What props are needed for Chair Savasana?
You may use: chair, blanket. Props make the pose more accessible and comfortable.
What conditions does Chair Savasana help with?
Chair Savasana is therapeutic for: anxiety, insomnia, hypertension, migraine, heart problems.
What poses should I do before Chair Savasana?
Prepare with: Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Chair Savasana with other poses