Procedure of Savasana

Savasana, also known as the Corpse Pose, is one of the most essential relaxation poses in yoga. Although it appears simple, it requires awareness, control, and proper technique to receive its full benefits. The pose helps the mind and body enter a deep state of rest, relieving physical tension and mental stress. In this blog, we’ll explore the procedure of Savasana, step-by-step instructions, common mistakes, and tips to practice it effectively.

What Is Savasana?

The word Savasana comes from Sanskrit — “Sava” meaning corpse and “Asana” meaning pose. It symbolizes complete stillness and surrender, like a resting body. The goal is not sleep but conscious relaxation, allowing your body to restore energy and balance after yoga practice.

Savasana is often done at the end of a yoga session, but it can also be practiced alone for stress relief and meditation.

Step-by-Step Procedure of Savasana

Follow these steps carefully to perform Savasana (Corpse Pose) correctly:

Step 1: Preparation

  • Choose a quiet and comfortable place where you won’t be disturbed.

  • Lie down on your yoga mat, facing upward.

  • Ensure the room temperature is comfortable and wear loose, breathable clothes.

Step 2: Position Your Body

  • Lie flat on your back with your legs extended straight.

  • Keep your feet slightly apart, allowing them to fall naturally to the sides.

  • Place your arms alongside your body, palms facing upward.

  • Make sure your shoulders are relaxed and not lifted toward your ears.

  • Close your eyes gently and soften your facial muscles.

Step 3: Align the Body

  • Adjust your posture so your spine is straight and your head rests comfortably on the floor.

  • If you feel strain in the lower back, place a bolster or rolled blanket under your knees.

  • Keep your neck and head in line with your spine — avoid tilting to either side.

Step 4: Focus on Breathing

  • Begin to take slow, deep breaths.

  • Inhale gently through your nose, allowing your abdomen to rise.

  • Exhale slowly, letting your body sink deeper into relaxation.

  • Keep your breathing rhythmic, calm, and effortless.

Step 5: Relax Each Part of the Body

Now, bring awareness to each body part, starting from the toes and moving upward:

  • Relax your feet, ankles, and legs.

  • Soften your hips, abdomen, and lower back.

  • Relax your shoulders, arms, and hands.

  • Soften your neck, jaw, eyes, and forehead.
    Allow every part of your body to feel heavy and still.

Step 6: Quiet the Mind

As your body becomes relaxed, shift your focus inward.

  • Let go of thoughts and distractions.

  • Observe your breath and sensations without judgment.

  • Stay aware yet peaceful, in a state between wakefulness and rest.

Step 7: Duration

Stay in Savasana for 5 to 10 minutes or longer if desired. Beginners can start with 3–5 minutes and increase gradually.

Step 8: Coming Out of the Pose

  • Start deepening your breath gently.

  • Bring small movements to your fingers and toes.

  • Roll onto your right side, keeping your eyes closed.

  • Rest there for a few seconds before slowly sitting up.

  • Keep your head down as you rise to prevent dizziness.

Finish by bringing your hands together in Namaste and acknowledging the peace within.

Tips for Practicing Savasana

  • Avoid sleeping — stay mentally alert.

  • Use a blanket if the room feels cool.

  • Practice in a clean, quiet space with soft lighting.

  • Don’t rush; let the body and mind fully settle.

  • Use guided meditation or calming music if you struggle with focus.

Common Mistakes in Savasana

  1. Tension in the body – The goal is total relaxation, not stiffness.

  2. Forcing stillness – If you feel discomfort, make small adjustments.

  3. Falling asleep – Stay aware; this is not a nap.

  4. Poor posture – Misalignment can cause strain on the neck or lower back.

  5. Neglecting breath – Shallow breathing limits relaxation benefits.

Benefits of Practicing Savasana

  • Deep relaxation and stress relief

  • Improved concentration and mental clarity

  • Enhanced body awareness

  • Reduced fatigue and muscle tension

  • Lowered heart rate and blood pressure

  • Balanced nervous system and emotional calm

Final Thoughts

The procedure of Savasana is simple yet powerful. When practiced mindfully, it allows the body to rejuvenate, the mind to quiet down, and the soul to find stillness. It’s not merely the end of your yoga routine — it’s a bridge between physical movement and mental peace.

Whether you practice yoga daily or occasionally, never skip Savasana. It’s your moment of complete surrender, where healing truly begins.

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