With Props (2)
Supported Corpse Pose
Savasana (with bolster) · शवासन (संस्थित)
Also known as: Bolster Savasana · Restorative Savasana
Supported Corpse Pose, also called Bolster Savasana is a classical yoga posture. Its Sanskrit name Savasana (with bolster) translates word-for-word as: Sava (Corpse) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. Reduces stress and anxiety. Lowers blood pressure. Relaxes the body and mind. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for seniors and prenatal. A bolster and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and back pain should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Reduces stress and anxiety
- Lowers blood pressure
- Relaxes the body and mind
- Improves sleep
- Calms the nervous system
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
After the first trimester, avoid lying flat on the back; elevate the torso on a bolster or lie on the left side instead.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend the knees and place feet flat on the floor to protect the lumbar spine; slide a folded blanket under the lower back if needed.
Props That Can Help
Optional supports — use when helpful, not required
Bolster
A bolster under the thoracic spine opens the chest passively; under the knees, it releases the lower back — both are deeply restorative.
Folded Blanket
A blanket under the head and neck maintains the natural cervical curve; under the knees, it relieves lower back tension in Savasana.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Position the bolster to support the natural curve of the spine
- 2Lie flat on your back with legs comfortably apart
- 3Let the feet fall naturally to the sides
- 4Place the arms alongside the body, palms facing up
- 5Close the eyes and release all muscular effort
- 6Relax the jaw, tongue, and facial muscles
- 7Allow the breath to become natural and effortless
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Lie on your back on the floor or a mat.
2. Place a bolster under your knees to support your lower back and promote relaxation.
3. Position your arms alongside your body, palms facing upward in a receptive gesture.
4. Gently close your eyes.
5. Completely relax your entire body, releasing any tension you may be holding.
7 more steps remaining
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Frequently Asked Questions
Common questions about Savasana (with bolster)
What is Supported Corpse Pose?
Supported Corpse Pose, also called Bolster Savasana is a classical yoga posture. Its Sanskrit name Savasana (with bolster) translates word-for-word as: Sava (Corpse) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. Reduces stress and anxiety. Lowers blood pressure. Relaxes the body and mind. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for seniors and prenatal. A bolster and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and back pain should approach with care or consult a qualified teacher.
What are the benefits of Supported Corpse Pose?
Reduces stress and anxiety. Lowers blood pressure. Relaxes the body and mind. Improves sleep. Calms the nervous system.
Who should avoid Supported Corpse Pose?
Avoid this pose if you have: None (generally safe for everyone), Pregnancy (consult with a doctor), Back pain (adjust bolster placement).
How many steps are in Supported Corpse Pose?
Supported Corpse Pose is practiced in 12 steps. Lie on your back on the floor or a mat.
Is Supported Corpse Pose suitable for beginners?
Yes, Supported Corpse Pose is a beginner-friendly pose suitable for all levels.
What props are needed for Supported Corpse Pose?
You may use: bolster, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Supported Corpse Pose?
Prepare with: Savasana, Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Savasana (with bolster) with other poses