Yoga · Beginner
Corpse pose
Savasana
Also called Final relaxation
Corpse pose is the resting pose that closes most yoga practices, lying still on your back with your body fully supported. It looks like doing nothing, but it is a skill: you stay awake and aware while each part of your body softens. A comfortable setup makes it much easier to let go.
How to do Corpse pose
- 1Sit on your mat with your knees bent, then lower your back down one section at a time.
- 2Extend your legs long, about hip width apart or a little wider, and let your feet fall open.
- 3Rest your arms a little away from your sides with your palms facing up.
- 4Tuck your shoulder blades gently under you and lengthen the back of your neck.
- 5Close your eyes or soften your gaze, and let your breath return to its natural pace.
- 6Scan slowly from your feet to your face, releasing your legs, belly, hands, shoulders, jaw, and forehead in turn.
- 7Stay for three to ten minutes, keeping your attention gently on your breath and body.
- 8To come out, deepen your breath, wiggle your fingers and toes, roll to your right side, and press up slowly to sit.
Common mistakes and how to fix them
The lower back feels tight or arched.
Slide a rolled blanket or bolster under your knees so your lower back can settle toward the mat.
The chin tips up toward the ceiling.
Place a thin folded blanket under your head so your forehead and chin sit about level.
The mind races through plans and lists.
Count ten slow breaths, and start again from one whenever you notice your attention has wandered.
The rest is skipped or cut to a few seconds.
Set a gentle timer for at least three minutes so you can rest without checking the clock.
Modifications
- Place a bolster or rolled blanket under your knees to ease your lower back.
- Cover yourself with a blanket, since the body often cools as it rests.
- Rest a folded cloth or eye pillow over your eyes to block the light.
- Lie on your side with a pillow between your knees if lying flat is uncomfortable.
Benefits
- Gives the body time to rest after movement.
- Builds the skill of relaxing on purpose.
- Encourages slow, easy breathing.
- Creates a calm transition back into your day.
Breath
Let the breath move on its own without controlling it. If you feel restless, lengthen your exhales for a few rounds, then let go again.
Take care
Lie on your side or raise your head and chest with pillows if lying flat on your back is uncomfortable. Stop if you feel sharp pain, and sit up slowly so you do not feel lightheaded.
Corpse pose questions
How long should you stay in Savasana?
Many teachers suggest about five minutes for every thirty minutes of practice. Even three minutes of quiet rest is worth taking.
What is the point of corpse pose?
Corpse pose gives your body and breath time to settle after you move. It also trains you to relax while staying aware, which can be harder than any active pose.
Is it okay to fall asleep in Savasana?
It happens, especially when you are tired, and it is nothing to worry about. The aim is to stay awake and aware, so try a brighter room or a shorter rest if you often drift off.
