RESTORATIVE POSES · BEGINNER
Savasana
Śavāsana
A still, restful pose lying on your back, usually at the end of a practice, to let the body settle and the breath slow.
Also known as: Corpse Pose, Relaxation Pose
At a glance
- Level
- Beginner
- Type
- Restorative poses, Lying on your back
- Body focus
- Spine, Shoulders, Neck
- You will need
- Mat, Blanket
- How long
- 3–10 minutes, or as long as feels right. Even one minute is worthwhile.
How to practise
Start here: Lie on your back on your mat. Keep a blanket nearby, as the body often cools as it rests.
- Let your legs rest a comfortable distance apart and allow your feet to fall outwards.
- Rest your arms a little away from your sides, with your palms facing up or down, whichever feels more comfortable.
- Adjust anything that feels awkward, then let yourself become still.
- Close your eyes if you like, or rest your gaze softly on the ceiling.
- Let your breath find its own natural rhythm, without trying to change it.
- Notice the weight of your body resting on the floor, and let the floor hold you.
Breath: There is nothing to do with the breath here. Simply let it come and go on its own.
Coming out: Let your breath deepen, gently move your fingers and toes, then bend your knees and roll onto your side. Pause there before pressing up slowly to sitting.
Benefits
- Gives you time to rest and let your practice settle
- Many people find it calming
- Helps you practise being still and noticing the breath
Common mistakes
-
Skipping it
Try instead: Even a minute or two of rest counts. It is part of the practice, not an extra.
-
Staying in an uncomfortable position
Try instead: Take a moment to adjust. Add a blanket, or a cushion under your knees or head.
-
Getting up too quickly
Try instead: Roll onto your side first and come up slowly.
Make it easier
- Place a rolled blanket or a bolster under your knees to ease your lower back.
- Rest your head on a thin folded blanket.
- Cover yourself with a blanket to stay warm.
- If lying on your back is uncomfortable, rest on your side with a cushion between your knees.
Cautions
- If lying flat on your back is uncomfortable, or you are pregnant, rest on your side with support instead.
- Come up slowly, by rolling onto your side first, to avoid feeling light-headed.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Savasana can be surprisingly hard. Staying still without doing anything is a skill, and like other skills it grows with practice.
If your mind is busy, that is normal. Notice it kindly and come back to the feeling of the breath.