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Corpse
savasana
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Highlights
Deep Relaxation: Savasana allows the body and mind to enter a state of deep relaxation. It provides an opportunity to release physical and mental tension, promoting a sense of calm and tranquility.
Restores Energy: Savasana helps to restore and replenish energy levels. By allowing the body to fully relax and surrender, it supports the rejuvenation and revitalisation of the nervous system.
Integration: It allows the body and mind to integrate the benefits of the yoga practice. By taking this time to be still and present, you can absorb and assimilate the physical, mental, and energetic shifts that may have occurred during your practice.
Mindfulness and Presence: Savasana cultivates mindfulness and presence by encouraging you to observe and witness the sensations, thoughts, and emotions that arise without judgment or attachment. It promotes a sense of being fully present in the here and now.
Stress Relief: Savasana is an excellent tool for stress relief. It activates the relaxation response in the body, reducing the production of stress hormones and promoting a state of calmness and peace.
Balances the Nervous System: The deep relaxation of Savasana helps to balance the autonomic nervous system, harmonizing the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) branches. This balance supports overall well-being and optimal functioning of the body.
Cultivates Body Awareness: During Savasana, you have an opportunity to cultivate body awareness and deepen your connection with your physical self. It allows you to observe sensations, release tension, and develop a greater sense of embodiment.
Emotional Release: Savasana can provide a space for emotional release and letting go. It allows suppressed emotions to surface and be released, leading to emotional healing.
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Cautions
Severe back pain or injury: Individuals with severe back pain or injury may find lying flat on their back uncomfortable or aggravating. It's important to modify the pose by placing a bolster or folded blanket under the knees or adopting a reclined position that supports the natural curves of the spine.
Pregnancy: Pregnant individuals should modify Savasana to ensure their comfort and safety. Using props such as bolsters, blankets, or pillows to elevate the head and torso or side lying Savasana can also be more suitable during pregnancy.
Respiratory conditions: Individuals with certain respiratory conditions, such as asthma or chronic obstructive pulmonary disease (COPD), may find lying flat on their back restrictive or uncomfortable. Modifying the pose by propping up the upper body with bolsters or sitting in a supported reclined position can provide more ease and comfort for breathing.
Inability to lie flat: Some individuals may have difficulty lying flat on their back due to physical limitations or conditions. In these cases, modifications such as reclining in a supported position, sitting upright with support, or practicing Savasana in a more comfortable position can be appropriate.
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Preparation
Get Comfortable: Use additional props like bolsters or pillows for added support and comfort, like a folded blanket under your head or knees, to create a position that allows complete relaxation.
Release Tension: Before coming to Savasana, it's beneficial to release any remaining tension in the body. This can be done by encouraging them to do their own stretch prior if needed or through a few rounds of deep breathing, or a short relaxation practice.
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Cue In
1 - Find a comfortable position lying on your back,
2 - Close your eyes, and allow your body to completely relax and surrender to the mat.
“Lie down on your back. Get comfortable.”
“Make sure you have enough space around you.”
“Separate your feet, letting them relax and fall naturally to the sides.”
“Extend your arms alongside your body, palms facing up, and let your fingers gently curl.”
“Take a moment to adjust your head and neck so that you feel fully supported and at ease.”
“Softly close your eyes, allowing the weight of your eyelids to bring a sense of deep relaxation.”
“Starting from your toes, consciously relax each part of your body, moving up to your head.”
“Soften the muscles of your face, relaxing your jaw, forehead, and eyes.”
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Adjustments
Release tension: Lightly place your hands on the student's shoulders or upper arms to provide a gentle grounding sensation. This can help the student feel more connected to the earth and encourage a sense of relaxation.
Realign the body: Lifting legs, lengthening them and replacing or lifting head and lengthening neck.
Encourage relaxation: Use soothing touch or gentle strokes at the back of the neck, to deepen their sense of relaxation and promote a calm state of mind. This can be especially helpful for students who may be experiencing restlessness or tension.
Support for the head and neck: If the student's head is not comfortably supported by the ground, you can offer a folded blanket or bolster as a gentle prop. Place it under the head to provide a slight lift and support, allowing the neck and shoulders to relax more fully.
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Counter Poses
Gentle movement after, wiggling fingers or toes.
Full body stretch reaching fingers away from toes or curl up into a ball.
Roll onto one side prior to coming up allows a gentler transition up to seated.
Variations
"See the variations,
simple to complex"
Supported Savasana: You can use props such as bolsters, blankets, or pillows to support different parts of your body. For example, placing a bolster or rolled-up blanket under your knees can help release tension in the lower back. Using an eye pillow or covering yourself with a blanket can create a sense of comfort and relaxation.
Reclined on top of a bolster helps open the chest and shoulders and counter ‘desk posture’.
Legs-Up-The-Wall Pose (Viparita Karani): Instead of lying flat on your back, you can elevate your legs up a wall or a supportive surface. This variation can help relieve leg fatigue, improve circulation, and bring a sense of grounding.
Side-Lying Savasana: If lying on your back is uncomfortable, you can choose to practice Savasana on your side. Place a pillow or blanket between your legs or under your head for support.
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