Savasana

 

CORPSE POSE

Savasana

(shah-VAHS-anna)

Sava=corpse

Steps:

  1. From a seated position, roll down one vertebrae at a time, flexing the knees as you roll down. Once your back is on the floor, straighten the legs.  Allow the legs to open naturally.  Lightly lift your buttocks off the floor by pushing down with your hands and lengthen through the lumbar spine.  Lower the buttocks back to the floor.
  2. Dorsi flex the right foot and lengthen the leg. Plantar flex the foot and hold for a couple of seconds.  Then relax muscles in the leg, the ankle and toes.  Do the same for the left leg.  Allow the calf and inner thigh to release.  Leg may turn outwards naturally.
  3. Lengthening the arms above your head for a long stretch, and then taking them towards the ceiling as you open up your back, allowing the shoulder blades to stretch away from the spine. Bring the hands down by your sides with the palms facing the ceiling.  Spread the fingers and then relax the shoulders and hands.
  4. Bringing the chin to the chest, stretch the neck. Then lay the head back to the mat.  Relax the jaw and soften the tongue off the top of the mouth.
  5. Taking long deep breaths, allow the body to release any tension that remains in the body.
  6. Stay in Savasana for 5-15 minutes. When you are ready to come out of the pose, take a couple of deep breaths, wiggle toes and fingers.
  7. When ready, roll to the right side for a couple of breaths. By pressing the left hand into the floor, slowly push yourself up to seated position.

Modifications and Props:

You can use a folded blanket or towel under the neck for comfort.  You can also use an eye cover to help with relaxation. If it hurts your lower back to keep legs straight, you can place a folded blanket or bolster under the knees. If it hurts legs to allow them to turn outward, you can use a strap around the feet to keep the hips turned forward.

Variations:

Savasana is a very common pose used at the end of a class. However, some bodies do not enjoy this position. You can always use fetal position, balasana (child’s pose), or makrasana (crocodile pose) instead of savasana.

Benefits: 

Induces a relaxed body.

Contraindications: 

Any back issues that cause pain if lying on back, pregnancy if uncomfortable