Let Go of Stress with Corpse Pose (Savasana)

Corpse Pose, Savasana

Corpse Pose

Corpse Pose (Savasana) is a supine pose that promotes deep relaxation, mental calmness, and stress relief.

What is the pose common name?

Corpse Pose

What is its Sanskrit name?

Savasana, शवासन

How do you pronounce it?

Shah-VAH-sah-nah

What does it mean?

The name “Savasana” comes from “Sava,” meaning corpse, symbolizing complete stillness and relaxation.

What is the significance of this pose?

Corpse Pose signifies the end of a yoga practice, allowing the body to absorb the benefits of the session, promoting relaxation, and rejuvenation.

Which chakras are activated by Corpse Pose?

  • Sahasrara - Crown Chakra
    Crown Chakra: The pose enhances spiritual connection and inner peace.
  • Ajna - Third Eye Chakra
    Third Eye Chakra: Promotes clarity and insight.
  • Vishuddha - Throat Chakra
    Throat Chakra: Encourages clear communication and self-expression.
  • Anahata - Heart Chakra
    The Heart Chakra: Opens the heart to compassion and love.
  • Manipura - Solar Plexus Chakra
    The Solar Plexus Chakra: Boosts confidence and self-esteem.
  • Swadhisthana - Sacral Chakra
    The Sacral Chakra: Balances emotional stability and creativity.
  • Muladhara - Root Chakra
    The Root Chakra: Grounds the practitioner, stabilizing and energizing the base of the spine.

How does Corpse Pose help in balancing the chakras?

Corpse Pose helps in balancing the chakras by allowing the body to relax deeply, facilitating the free flow of energy throughout the body, and helping to align and balance each chakra from the Root to the Crown.

Which categories is this pose in?

  • Restorative

What level is this pose?

  • Beginners

What groups is this pose for?

  • For beginners
  • For seniors
  • For children
  • For pregnant women

Are there any ailments it’s good at helping with?

  • Stress: Promotes deep relaxation and reduces stress levels.
  • Anxiety: Helps calm the mind and alleviate anxiety.
  • Insomnia: Can aid in improving sleep quality.
  • High Blood Pressure: May help lower blood pressure through relaxation.
  • Fatigue: Restores energy and reduces fatigue.

What muscle groups are activated during this pose?

  • Back (Erector Spinae)
  • Core (Abdominals)
  • Legs (Quadriceps, Hamstrings)
  • Shoulders, Arms (Deltoids)

What are its benefits?

  • Deep relaxation and stress relief
  • Enhanced mental clarity and focus
  • Improved sleep quality
  • Reduced muscle tension
  • Balanced nervous system

What are step-by-step instructions?

  1. Lie flat on your back with your legs extended and arms relaxed at your sides, palms facing up.
  2. Close your eyes and take slow, deep breaths.
  3. Allow your body to become heavy and relaxed, releasing all tension.
  4. Focus on your breath and let go of any thoughts.
  5. Stay in this pose for 5-10 minutes, or longer if needed.
  6. To exit, gently wiggle your fingers and toes, slowly roll to one side, and gradually come up to a seated position.

Are there modifications and variations?

  • Beginner-Friendly: Place a bolster under your knees for added support.
  • Seated on the Floor: Sit with your back against a wall, legs extended, and practice deep breathing.
  • With Props: Use a blanket under your head and knees for extra comfort.

What are your recommendations for this pose?

General:

  • Find a quiet and comfortable space to practice.
  • Focus on deep, even breathing.

For Beginners:

  • Use props like bolsters or blankets for additional support.
  • Practice in a quiet, dimly lit room to enhance relaxation.

For Seniors:

  • Use a chair or wall for support if lying flat is uncomfortable.

For Children:

  • Make it fun by guiding them through a visualization or a relaxation story.

For Pregnant Women:

  • Lie on your left side instead of on your back for better circulation.
  • Use pillows for support and comfort.

For Teachers Teaching this pose:

  • Encourage students to use props for maximum comfort.
  • Guide them through a body scan or relaxation meditation.

What are common mistakes and how to correct them?

  • Common Mistake: Holding tension in the body.
    • Correction: Encourage complete relaxation and focus on deep breathing.
  • Common Mistake: Letting the mind wander.
    • Correction: Guide students to focus on their breath and gently bring their attention back if their mind wanders.
  • Common Mistake: Incorrect body alignment.
    • Correction: Ensure the spine is straight and the body is symmetrical.

What poses can be sequenced with this pose?

Preparatory Poses:

  • Child’s Pose (Balasana)
  • Seated Forward Bend (Paschimottanasana)

Counter Poses:

  • Happy Baby Pose (Ananda Balasana)
  • Gentle Spinal Twist (Supta Matsyendrasana)

Example sequences with this pose:

For Beginners:

  1. Mountain Pose (Tadasana)
  2. Cat-Cow Pose (Marjaryasana-Bitilasana)
  3. Child’s Pose (Balasana)
  4. Corpse Pose (Savasana)

For Intermediates:

  1. Downward Facing Dog (Adho Mukha Svanasana)
  2. Warrior II (Virabhadrasana II)
  3. Seated Forward Bend (Paschimottanasana)
  4. Corpse Pose (Savasana)

For Advanced:

  1. Sun Salutation (Surya Namaskar)
  2. Warrior II (Virabhadrasana II)
  3. Wheel Pose (Urdhva Dhanurasana)
  4. Corpse Pose (Savasana)

FAQs

  • How long should I hold Corpse Pose?
    Aim for 5-10 minutes, or longer if needed.
  • Can I use props in Corpse Pose?
    Yes, props like bolsters, blankets, and pillows can enhance comfort and relaxation.
  • Is it normal to feel restless in this pose?
    Yes, it’s common. Focus on deep breathing and try to relax.
  • Can I practice Corpse Pose if I have back pain?
    Yes, using props for support can help alleviate discomfort.
  • How often should I practice Corpse Pose?
    Practice at the end of every yoga session or anytime you need relaxation.
  • What should I do if I fall asleep in Corpse Pose?
    Falling asleep is okay. It indicates deep relaxation, but aim to stay awake and aware.
  • Is Corpse Pose suitable for pregnant women?
    Yes, but it’s better to lie on the left side with support for comfort and safety.
  • Can children practice Corpse Pose?
    Yes, it can be fun and relaxing for children, especially with guided visualizations.
  • Why is Corpse Pose important in yoga practice?
    It allows the body and mind to absorb the benefits of the practice, promoting overall well-being.
  • Can Corpse Pose help with anxiety?
    Yes, it promotes relaxation and reduces anxiety by calming the nervous system.

Conclusion

Corpse Pose (Savasana) is a vital part of any yoga practice, offering deep relaxation and numerous physical and mental benefits.

By practicing Savasana regularly, you can enhance your overall well-being and find a sense of inner peace.

Explore our yoga poses library for more poses and comprehensive guides.

Namaste

Pranava Om