What Is Savasana?
Savasana comes from the Sanskrit words shava (corpse) and asana (pose). In this posture, practitioners lie flat on their backs with arms relaxed at their sides, palms facing upward, and legs naturally falling open. The body remains completely still while the mind settles into deep rest.
Despite appearing simple—perhaps even easy—Savasana is often considered the most challenging yoga pose. It requires complete surrender of physical control and mental activity, which can be surprisingly difficult in our achievement-oriented culture. Yet it's also regarded as one of the most important poses, serving as the culmination and integration point for the entire practice.
How to Practice Savasana
- Lie Down – Rest on your back with legs extended and arms relaxed at your sides, palms facing upward
- Adjust for Comfort – Place a bolster or blanket under your knees if you have lower back sensitivity; use a small pillow under your head if needed
- Find Your Position – Allow your feet to fall naturally open, separated about hip-width apart
- Relax Your Arms – Position your arms several inches away from your torso with palms facing up, fingers naturally curled
- Release Muscular Effort – Consciously relax every muscle group, starting from your feet and moving upward through your body
- Soften Your Face – Release tension in your jaw, relax your tongue, soften your eyes
- Breathe Naturally – Let go of any breath control and allow your breathing to become effortless and spontaneous
- Stay Present – If your mind wanders, gently return your awareness to the sensations of breath and body
- Exit Mindfully – After 5-15 minutes, deepen your breath, wiggle your fingers and toes, then roll to one side before slowly sitting up
Why Savasana Matters
Savasana serves multiple essential functions in yoga practice:
Physical Integration
During an active yoga practice, you create micro-changes in muscles, fascia, and connective tissues. Savasana provides time for these changes to settle and integrate. The deep relaxation also activates the parasympathetic nervous system, which governs rest, digestion, and healing.
Nervous System Reset
Savasana counterbalances the stress response that may have been activated during challenging poses. It lowers heart rate, reduces blood pressure, and decreases cortisol levels—creating a physiological state of deep rest that many people rarely experience in daily life.
Mental Clarity
By releasing physical effort and mental control, Savasana creates space for insight and clarity to emerge. Many practitioners find that creative solutions or intuitive realizations arise spontaneously during this quiet time.
Practice of Non-Doing
In a culture that prizes productivity and constant activity, Savasana teaches the valuable skill of simply being. This practice of non-doing—of resting without guilt or agenda—can transform your relationship with rest and self-care.
Common Challenges
Many practitioners struggle with Savasana, and understanding these challenges can help you approach the pose with more patience:
- Restlessness – The body may feel fidgety or uncomfortable staying still; this often decreases with consistent practice
- Mental Chatter – The quiet space can amplify internal dialogue; gently acknowledge thoughts without engaging with them
- Falling Asleep – While occasional sleepiness is normal (especially if sleep-deprived), the goal is conscious relaxation rather than sleep
- Discomfort – Physical pain or discomfort can disrupt relaxation; use props generously to support your body
- Impatience – The desire to "get on with it" can prevent full surrender; remember that Savasana is practice, not wasted time
What to Expect
Your Savasana experience will vary from day to day. Sometimes you'll feel profoundly peaceful and restored. Other times, your mind may race or your body may resist stillness. Both experiences are valid and part of the practice.
With regular practice, most people notice improved sleep quality, reduced stress reactivity, and enhanced body awareness. The skills you develop in Savasana—the ability to consciously relax and release control—extend far beyond the yoga mat, supporting resilience and well-being in daily life.
The Teacher's Perspective
Many yoga teachers emphasize that skipping Savasana is like preparing a meal and not eating it—you miss the most nourishing part. The pose allows your body and mind to absorb the benefits of your practice. Even if you can only spare 2-3 minutes, those moments of conscious relaxation are valuable.