How to Do Savasana

How to Do Savasana: The Ultimate Guide to Deep Relaxation and Stillness

Savasana, also known as the Corpse Pose, is one of the most essential and restorative yoga postures. Though it looks simple — lying flat on your back — it is actually one of the most profound and challenging poses in yoga because it requires conscious relaxation of both body and mind. This blog explains step-by-step how to do Savasana correctly, along with important tips and benefits to help you experience complete relaxation and rejuvenation.


What Is Savasana?

The term Savasana comes from Sanskrit, where “Sava” means “corpse” and “Asana” means “pose.” In this posture, you lie motionless on your back like a resting body, allowing your mind to stay aware while your body fully relaxes. Practiced at the end of every yoga session, Savasana helps you absorb the benefits of your practice and calm your nervous system.

Despite its stillness, Savasana is an active form of relaxation that teaches you how to release tension and achieve mental clarity.

Step-by-Step Guide: How to Do Savasana

1. Find a Quiet Space

Choose a peaceful area where you won’t be disturbed. Use a yoga mat or soft surface for comfort. Ensure the room temperature is pleasant and lighting is gentle.

2. Lie Down Comfortably

Lie flat on your back. Spread your legs slightly apart, allowing your feet to fall outward naturally. Keep your arms relaxed by your sides, palms facing upward, slightly away from your body. Close your eyes gently.

3. Align Your Body

Make sure your body is straight from head to toe. Adjust your position so your spine is neutral and your head rests comfortably. If you feel strain, place a thin pillow or folded towel under your head or knees.

4. Relax and Breathe Naturally

Begin to focus on your breathing. Inhale slowly and deeply through your nose, then exhale gently. Let each breath flow naturally without control. As you breathe, feel your body becoming lighter and more relaxed.

5. Release Tension Gradually

Bring awareness to each part of your body, starting from the toes and moving up to the head. Consciously relax each muscle — your legs, abdomen, chest, shoulders, face, and eyes. Allow every part of your body to rest completely on the mat.

6. Stay Aware and Present

Avoid falling asleep. Instead, remain in a state of gentle awareness. Observe your thoughts and sensations without reacting to them. Focus on the rhythm of your breath and the feeling of stillness.

7. Duration of Practice

Stay in Savasana for 5 to 10 minutes after your yoga session. With experience, you can extend the duration up to 15 or 20 minutes for deeper relaxation.

8. Coming Out of the Pose

When you are ready to come out of Savasana, begin to deepen your breath. Gently move your fingers and toes, stretch your arms overhead, and roll onto your right side. Rest here for a few moments, then slowly sit up with your eyes closed. Take a deep breath and open your eyes softly.

Tips for Practicing Savasana Effectively

  • Practice on an empty stomach or at least 2 hours after a meal.

  • Use a folded blanket under your knees if you have lower back discomfort.

  • Pregnant women should lie on their left side for comfort and safety.

  • Avoid distractions — practice in a calm and quiet atmosphere.

  • Stay awake and mindful; don’t drift into sleep.

Benefits of Savasana

Learning how to do Savasana correctly allows you to enjoy its numerous benefits:

  • Deep physical and mental relaxation.

  • Reduced stress, anxiety, and fatigue.

  • Lower blood pressure and improved circulation.

  • Enhanced focus, mindfulness, and emotional stability.

  • Rejuvenation of the nervous system and restoration of energy.

This pose helps you transition from activity to stillness, allowing your body to heal and your mind to reset.

Common Mistakes to Avoid

  • Falling asleep during the pose.

  • Keeping the body tense or misaligned.

  • Practicing in a noisy or uncomfortable environment.

  • Rushing out of the pose without proper awareness.

Avoiding these mistakes ensures that your Savasana practice remains effective and restorative.

Conclusion

Understanding how to do Savasana is essential for every yoga practitioner. It teaches the art of conscious relaxation—resting deeply while staying aware. When practiced correctly, this simple yet powerful pose restores balance, calms the mind, and nourishes the soul.

In a fast-paced world filled with constant motion and stress, Savasana serves as a reminder of the healing power of stillness. By dedicating just a few minutes to this pose each day, you can experience peace, clarity, and complete rejuvenation — both on and off the mat.

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