beginner · Savasana
Corpse Pose
Savasana
Animated Corpse Pose
Scroll to move from a neutral stand into Corpse Pose. With reduced motion, the final shape stays still.
Alignment cues
- Lie on the back with legs extended and feet falling open
- Rest the arms slightly away from the torso with palms up
- Close the eyes or soften the gaze
- Release the jaw and shoulders toward the floor
- Stay for several minutes without fidgeting
Variants
- Bolster under knees. Elevate the knees to ease low-back pressure
- Side-lying rest. Lie on the side with a pillow if flat back resting is not available
Savasana (corpse pose)
Savasana is deliberate stillness: limbs heavy, breath quiet, attention soft.
Why it helps
MedlinePlus discusses slow breathing as relaxation in general, not as a savasana-only prescription (Relaxation techniques for stress (MedlinePlus)). NCCIH stress data likewise covers yoga broadly (Yoga: Effectiveness and Safety (NCCIH)).
How to do it well
Lie on your back with legs extended and feet falling open. Arms rest at your sides, palms up, shoulders away from ears. Close the eyes if comfortable, let the jaw unclench, and feel the back of the body supported by the floor. Breath is natural; if the mind wanders, return to the feeling of weight sinking into the mat.
A common mistake and how to scale it
A common mistake is staying rigid because you feel you should look still. Scale by bending knees, feet on the floor, or sliding a bolster under the knees until the low back releases.
When to use caution
Roll to one side before sitting up. Long supine rest may need adjustments with lumbar spine disease; talk with a health care provider about pregnancy, as NCCIH recommends for physical activity (Yoga: Effectiveness and Safety (NCCIH)).
Practice with the atlas
Let the atlas figure settle for two minutes, then roll to one side before pressing up to seated.