How to Practice Savasana: 3 Corpse Pose Variations

*Savasana*, also known as corpse pose or *Shavasana*, is the final culmination of a yoga practice that helps the body integrate the postures it has just moved through. In Sanskrit, the ancient Indian language from which modern yoga was born, *Savasana* translates to corpse (*Sava*) pose (*[asana](https://www.masterclass.com/articles/yoga-asanas-guide)*). The resting posture involves lying down on the back, feet pointing outward, arms at the sides of the body, and palms upward. After a challenging asana practice, Savasana centers deep relaxation and activates the parasympathetic nervous system, our “rest and digest” mode. In [Yoga *Nidra*](https://www.masterclass.com/articles/yoga-nidra-explained) and restorative yoga, *Savasana* is more than just a final resting pose. In these more passive and mellow yoga forms, *Savasana* is practiced for 30 minutes or more to allow the whole body, mind, and spirit to completely relax and reset, and promote a sense of overall well-being in daily life. Mastering the art of final relaxation can be very beneficial for your overall wellness. Here is a step-by-step guide to practicing *Savasana*: 1. __Lie on your back__. At the end of your yoga practice, lie down on your mat. Spread your legs to the width of the mat, allowing the feet to splay out. Tuck your chin in towards your chest to make the back of your neck long. Bring your arms to your sides, palms up. 2. __Support yourself as necessary__. If you need to cover yourself with a blanket to be comfortable or adjust your clothes or hair, do so. You can also cover your eyes with a towel, shirt, or eye pillow to avoid visual distractions. 3. __Focus on relaxing tense muscles__. Starting with the toes and working your way up the body, relax all of the muscles in your body and allow yourself to sink into the earth. Let the ground support you. Focus on releasing tension held in the jaw and between the eyebrows. 4. __Meditate__. Mentally release the practice you just moved through. Release thoughts of the past and the future and what’s about to come next. Just surrender and be. 5. __Release your breath__. After settling in and taking a few deep breaths for tension release, let go of taking long, conscious breaths. Let your breath return to its natural state. 6. __Stay a while__. The suggested time in *Savasana* is five to fifteen minutes. If a thought arises, observe and accept it, and then just let it go. If you feel the need to move, remain still in your entire body. 7. __Slowly arise through fetal position__. After sitting in *Savasana* for the suggested time, begin to wiggle your fingers and toes slowly. Stretch your arms long overhead and stretch through the feet as if it’s the first time you’re waking up today. Slowly roll over to the right or the left side and rest for a moment in the fetal position to symbolize your re-birth after corpse pose. 8. __Return to an easy seated position__. Press yourself up with your hands and return to a comfortable seated position. Bring your hands to your heart, then lift your thumbs to your third eye, in between the eyebrows. Bow down and forward to seal in your practice and say “namaste” as a symbol of reverence for the divine teacher within all of us. There are many reasons why you may need to modify *Savasana*, including pregnancy, lower back issues, neck and shoulder pain, or feelings of anxiety. Consider these supported variations: 1. __Inclined *Savasana* with props__. If you are pregnant or just prefer to be in a more inclined, supported position, place one yoga block on its highest setting and another underneath it at its lowest setting (both at the top of your mat). Place a bolster on top of the blocks and recline, positioning it at the base of your spine. Keep your legs long on the mat, or bring your feet to touch in *Supta Baddha Konasana* (reclining bound angle pose). Place one hand on your belly and the other on your heart, or let your arms lie long on the mat, palms facing up. 2. __Folded blanket under the neck or knees__. A simple way to support yourself in *Savasana* is to place a blanket, bolster or pillow underneath your knees to take the pressure off of your lower back. Place a folded blanket underneath your neck if you have issues in this area. 3. __Side-lying *Savasana*__. This restorative version of *Savasana* works best if you place a bolster or pillow between your legs (or underneath your top leg), allowing the bottom leg to lie long. Place a folded blanket underneath your neck for support. Lie on your right side if you need a little more energy. Lie to your left for maximum relaxation. Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs. Unroll your mat, get a [MasterClass Annual Membership](https://www.masterclass.com), and get your *om* on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind. A relaxing, lengthy *Savasana* after a yoga practice can refresh the physical body and restore the mind.