how to do savasana pose

How to do Savasana Pose

  1. Lie down on your back. Extend your legs out at hip distance. Rest your arms down alongside your body with your palms facing up.

  2. Naturally turn your feet out. Relax your legs. Soften your core. Slide your shoulder blades together and down to open your chest. Relax the muscles of your face and neck. Relax your entire body.

  3. Close your eyes or soften your gaze and return to your natural breath. Repeat this breathing cycle slowly and steadily for several breaths and allow your senses to turn deeper and naturally inward. When you are ready, slowly open your eyes and invite gentle movement back into your body.



Point of Focus (Dhristi) for Shavasana

With your eyes closed, your focus and awareness may rest inward between your eyebrows. If keeping the eyes open, a single point of focus may be a spot on the ceiling. 


Witness yourself without reaction.

Benefits of Savasana Pose in Yoga

  • Conscious relaxation 
  • Balances all body systems, especially the nervous, digestive and endocrine.
  • Calms our body down and is recommended for anxiety, stress and high blood pressure.
  • Cultivates deep relaxation.
  • Easiest posture to perform. The hardest posture to master!  
  • Maintaining awareness without effort or exertion – a revealing exploration of body-mind integration.
  • Anatomical position for unrestricted circulation and ease.
  • Recovery for body and mind.
  • Deliver oxygenated blood to all systems of body
  • Yields focus and concentration on breath, mind and body at first.
  • Calming posture that decreases anxiety
  • Align the body as symmetrically as possible (from the outside), find relaxation and quiet (from the inside) in order to witness yourself without reaction.
  • The predominant brain wave pattern is Theta at 4-8Hz, deeper states of Savasana may shift brain wave patterns into Delta (.5-2Hz frequency).

The brain wave pattern of Theta is 4-8Hz frequency. Deeper states of Savasana may shift brain wave patterns into Delta .5-2Hz frequency.  Savasana is different from sleep, which may happen in this pose. 


Breathing during Shavasana

The breathing in this posture is challenging as it requires the act of witnessing or being aware of your breath but not controlling your breath. The breath is usually altered when you are aware of it. Do your best to be a passive witness of yourself. This posture teaches us a powerful lesson that truly surrendering is an act of will.


Posture Options & Props for Savasana


Facts about Savasana Pose

Pose Type:

Laying

Sanskrit:

Savasana (Sava = Corpse), Mrtasana (Mrta = Death)

Other Names:

Shavasana, Corpse Pose

Skill Level:

Beginner


Safety Reminders for Savasana Pose

This posture is for everyone. It’s difficult to hurt yourself in this posture.

If you experience low back or knee discomfort try widening your legs, bend your knees or support your knees with a towel or bolster underneath.

It is possible to notice unease at first, it is recommended to use a calm, supported space with lights on if needed.


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