With Props (2)
Savasana (with bolster)
शवासन (संस्थित)
Savasana, or corpse pose, is a pose of complete relaxation. Placing a bolster under the knees helps to release tension in the lower back. It allows the body and mind to integrate the benefits of the practice.
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
- None (generally safe for everyone)
- Pregnancy (consult with a doctor)
- Back pain (adjust bolster placement)
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
About this Pose
Savasana, or corpse pose, is a pose of complete relaxation. Placing a bolster under the knees helps to release tension in the lower back. It allows the body and mind to integrate the benefits of the practice.
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 Savasana (with bolster)?
Savasana, or corpse pose, is a pose of complete relaxation. Placing a bolster under the knees helps to release tension in the lower back. It allows the body and mind to integrate the benefits of the practice.
What are the benefits of Savasana (with bolster)?
Reduces stress and anxiety. Lowers blood pressure. Relaxes the body and mind. Improves sleep. Calms the nervous system.
Who should avoid Savasana (with bolster)?
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 Savasana (with bolster)?
Savasana (with bolster) is practiced in 12 steps. Lie on your back on the floor or a mat.
Is Savasana (with bolster) suitable for beginners?
Yes, Savasana (with bolster) is a beginner-friendly pose suitable for all levels.
What props are needed for Savasana (with bolster)?
You may use: bolster, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Savasana (with bolster)?
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