BeginnersupineSavasana
शवासन
Savasana, Corpse Pose, is the most important posture in yoga — the pose of conscious relaxation. Lying completely still on the back with the arms and legs spread slightly, the practitioner systematically releases every muscle, calms the breath, and allows the nervous system to integrate the effects of the preceding practice. Though it appears simple, true Savasana requires the ability to remain alert while completely relaxed — a skill that takes years to develop and offers profound benefits for body and mind.
Anatomy Involved
Benefits
- Induces deep physical and mental relaxation
- Lowers blood pressure, heart rate, and cortisol
- Integrates the benefits of the entire practice
- Reduces stress, anxiety, and insomnia
- Develops the skill of conscious relaxation
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- None — universally beneficial. Modify with bolster under knees for back discomfort, or lie on side during pregnancy.
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
- 1Lie flat on your back with legs comfortably apart
- 2Let the feet fall naturally to the sides
- 3Place the arms alongside the body, palms facing up
- 4Close the eyes and release all muscular effort
- 5Relax the jaw, tongue, and facial muscles
- 6Allow the breath to become natural and effortless
Pose Details
Helps With
Pose Type
Body Focus
Best For
Yoga Styles
When to Practice
Modify If You Have
back pain
Place a bolster or rolled blanket under the knees.
pregnancy
Lie on your left side with support, or in a semi-reclined position.
low blood pressure
Elevate the legs slightly with a bolster.
neck pain
Place a small rolled blanket or towel under the neck.
abdominal surgery
Place hands gently on the abdomen, avoid deep breathing that strains.
Target Areas
Practice Flow
About this Pose
Savasana, Corpse Pose, is the most important posture in yoga — the pose of conscious relaxation. Lying completely still on the back with the arms and legs spread slightly, the practitioner systematically releases every muscle, calms the breath, and allows the nervous system to integrate the effects of the preceding practice. Though it appears simple, true Savasana requires the ability to remain alert while completely relaxed — a skill that takes years to develop and offers profound benefits for body and mind.
How to Practice
1. Lie down on your back.
2. Keep your legs slightly apart.
3. Keep your arms at your sides, palms facing upwards.
4. Close your eyes.
5. Relax your entire body.
5 more steps remaining
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Frequently Asked Questions
Common questions about Savasana
What is Savasana?
Savasana, Corpse Pose, is the most important posture in yoga — the pose of conscious relaxation. Lying completely still on the back with the arms and legs spread slightly, the practitioner systematically releases every muscle, calms the breath, and allows the nervous system to integrate the effects of the preceding practice. Though it appears simple, true Savasana requires the ability to remain alert while completely relaxed — a skill that takes years to develop and offers profound benefits for body and mind.
What are the benefits of Savasana?
Induces deep physical and mental relaxation. Lowers blood pressure, heart rate, and cortisol. Integrates the benefits of the entire practice. Reduces stress, anxiety, and insomnia. Develops the skill of conscious relaxation. Restores the nervous system.
Who should avoid Savasana?
Avoid this pose if you have: None — universally beneficial. Modify with bolster under knees for back discomfort, or lie on side during pregnancy..
How many steps are in Savasana?
Savasana is practiced in 10 steps. Lie down on your back.
Is Savasana suitable for beginners?
Yes, Savasana is a beginner-friendly pose suitable for all levels.
What props are needed for Savasana?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Savasana help with?
Savasana is therapeutic for: anxiety, insomnia, depression, hypertension, migraine.
What poses should I do before Savasana?
Prepare with: Supta Baddha Konasana, Supta Matsyendrasana I (Supine Spinal Twist), Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Savasana with other poses