Corpse Pose (Sanskrit: Śavāsana / शवासन)
Savasana (Śavāsana) also known as Mrtasana (Mṛtāśana) is a pose of complete relaxation. Both the words, ‘sava’ and ‘mrta’ mean a corpse, in the Sanskrit language. So, while practicing this asana, the idea is to imitate the stillness of a corpse while keeping the mind fully conscious. This kind of conscious relaxation revives both, the body and mind, although, we realize it’s harder to keep the mind still as compared to your body. This asana is practiced at the end of the yoga session to relax the body completely.
Instructions for Doing the Corpse Pose
- Lie down on the floor on your back like a dead person. Keep some distance between your hands and your thighs, palms facing upwards.
- Keep your feet together in a way that your heels lightly touch each other but your toes are apart. Close your eyes. If you think, it’ll help, place a black cloth over your eyes.
- Take a few deep inhalations and exhalations, relaxing your body completely. After a few minutes, your breath will become slow and calm.
- Give attention to your exhalations, in particular. Exhale deeply, gently, and without any jerks. Pay attention to whether there’s a warm feeling in your nostrils as your exhale or not?
- Loosen up your jaw. Your lower jaw should hang easy (it shouldn’t be clenched). Even your pupils should feel relaxed and completely passive.
- Feel relaxation spreading throughout your body as your breath becomes slower and gentler.
- Concentrate on your breath and if your mind starts to wander, take a pause after every slow exhalation.
- Keep relaxing in this pose for about 15 to 20 minutes.
- In the beginning, you might feel sleepy during the Savasana. But as your body becomes more and more relaxed, you’ll start feeling the flow of energy from your head towards your heels. Concentrate on this flow of energy. This will keep you alert and awake but at the same time, you’ll experience a deeper dimension of stillness and relaxation.
Benefits of Doing the Savasana
- Since this pose is beneficial for both, the body and the mind, there’s a long list of benefits attached to it. It calms you mind and quietens its agitation and constant chatter.
- Savasana is also helpful in relieving stress and anxiety. It can reduce your headache and migraine. It can also help with insomnia.
- Corpse pose is recommended to those with low blood pressure as well.
- In Ayurvedic traditions, this asana is said to correct ones’ Vata Dosha.
- Since you have to concentrate on your breathing while practicing Savasana, your concentration level rises. This enhances your ability to meditate and remain calm in stressful situations.
Precautions
- If you have a back injury, bend your knees, and place your feet flat on the ground, Maintain a 12-14 inch distance between your feet.
- Pregnant women can raise their heads using a rolled blanket or a bolster.