How to Perform CORPSE POSE (Savasana) : Benefits & Modifications

Savasana or the corpse pose is so named because of its resemblance with a lifeless body or a corpse. It is also called the final relaxation pose and provides a deep sense of restoration. This pose suggests a depth of relaxation which goes way beyond a standard release. The corpse is an asana that allows you to let go entirely.

Pretending to be a corpse might seem easy to you, but to your surprise, savasana can be a challenging pose to learn and perform. Some great yogis have also said that this pose is the most robust pose to practice. Savasana allows you to release mental stress and fully surrender into a state of relaxation, unlike a lot of other physically demanding poses.

No, It Is Not Nap Time!

Many yoga practices and practitioners consider savasana as one of the most critical poses there is. This pose revitalizes and renews the body, mind, and soul. It allows yogis to process information and contributes to many benefits that yoga provides.

You do not fall asleep while doing savasana. The objective of the asana is to be aware and mentally present while practicing this pose. This lets you release mental chatter and helps you connect with your inner self, allowing you to become complete.

How the Corpse Pose Is Beneficial 

For Bodily Functions: 

  • Lowered metabolic rate 
  • Reduced heart rate 
  • Lowered muscle tension 
  • Decreased blood pressure 
  • Reduced rate of respiration

For Physical and Mental Well-Being:

  • Decreased nerve tension
  • Reduced panic attacks and anxiety
  • Clears the mind and increases focus 
  • Relief from stress and mild depression 
  • Reduced frequency of headaches 
  • Improvement in memory and concentration 
  • Increase in self-esteem
  • More productivity 
  • Rejuvenates revitalizes body 

Including all of these benefits, the corpse pose is a great pose to practice if you want to connect with your inner self, peacefully.

Corpse Pose promotes the harmonization of the mind, body, and soul, which is the most fundamental principle of yoga. Savasana allows you to become aware of this union and gives you the true feeling of practicing yoga.

How to Do the Corpse Pose 

  • Lie flat on your back with your arms by your side while your legs remain straight. Rest your hands at a 45- degree angle from your body and make sure with your palms face facing the ceiling. Keep your body comfortable and close your eyes. You can use blankets under or over your body.
  • Now, take deep breaths slowly through the nose. Let your entire body become soft and feel heavy on the floor. Once your body feels relaxed, you can feel it rise and fall with each breath.
  • Work the body from the toes to the crown of your head, trying to release from every part of your body. Look for tightness, tension, and contracted muscles and consciously relax these areas.
  • Let your face relax by allowing your eyes to fall into the sockets. Breathe naturally and release control over the mind, body, and soul. Slightly move your body if you want to promote the further release. 
  • Stay in the corpse pose for about 5-15 minutes at 30-minute intervals in your yoga session.
  • To release, start to deepen your breath. Then turn to your right side and rest that for a couple of seconds. Inhale and slowly bring yourself into a comfortable seated position. Carry the peace and stillness of the corpse pose throughout the day.

Ways This Pose Can Be Modified 

The corpse pose is essential. It is generally practiced for a significant amount of time, making you feel relaxed by the end of it. Do not hesitate to make the necessary adjustments to exploit this pose fully. Here are a few modifications of this pose for you to try:

Try and use props! Use an eye pillow to clock out the light in the room. If you do not have an eye pillow, go ahead and cover your eyes with a folded towel 

If you happen to have a tight lower back, lying down on your back may be problematic for you. Using a bolster to place under your knees will take the weight off your pelvic region and allows the lower back and the lumbar vertebrae to release and gently relax.

We recommend pregnant women not to lie completely flat on the back. It is better to use a bolster to rest your upper body. You can also use a stack of pillows or blankets and maintain your chest and head over the belly.

Use a sweater, socks, or a blanket to cover yourself before performing this pose to prevent your body from cooling down after practice.

Tips 

Firstly, the most important tip we have for you when it comes to this asana is NEVER to skip it! Whether you are a beginner or a seasonal yoga practitioner, make sure to incorporate this asana in your daily yoga routine.

If you feel sleepy while performing savasana, try and pay attention to the problem of fatigue and insomnia that you might be facing in your everyday life. Do not forget to consider trying specific yoga routines for stress relief, as well.

Finally, always end your class in savasana. Even if you have to leave class early, make sure to finish off a short savasana. This final relaxation is necessary to integrate into your yoga session, helping you feel calm and rejuvenated for the rest of the day.

Summary 

The corpse pose is a posture of deep relaxation, which is generally practiced at the end of a yoga class. It is considered being a space or pause which can induce deep healing. This asana can also be done on its own, whenever you want to calm your body down. Regular practice of the corpse pose can provoke a profoundly relaxed state along with the awareness of your inner self. It is essential to open the path to a peaceful and active state of consciousness to lead a healthy and stress-free life.

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