Relaxation Pose

Śavāsana

Relaxation Pose
CategorySavasana TypeRelaxation LevelBeginner Hold180 sec Muscles BreathingNatural breathing, without controlling it

Relaxation Pose, better known as Savasana or Corpse Pose, closes a hatha yoga practice: in the app it comes at the end of every one of the 36 sequences. You lie still on your back and release tension from your body one area at a time.

It looks simple from the outside, but keeping your attention and staying awake is harder than it seems. The app's sequences give it 1 to 5 minutes, depending on how long the session is.

How to do it

  1. EnterLie on your back, legs slightly wider than your hips, toes falling open to the sides. Arms alongside your body, palms up. Close your eyes.
  2. HoldMove your attention through your body from your feet to the crown of your head, letting each part go. Release control of your breath. Let your body grow heavy and your mind grow quiet. Just be.
  3. ExitDeepen your breath, wiggle your fingers and toes, and stretch. Roll onto your right side, rest there for a moment, and gently sit up.
More detail

If your lower back aches or arches away from the floor, slide a bolster or rolled blanket under your knees. A thin pillow under your head keeps your chin from tipping up. Lying still, you cool down quickly, so cover yourself with a blanket if the room is chilly.

Light makes it harder to relax, so you can cover your eyes with an eye mask or your palm.

Benefits

Integrates the whole practice; the main relaxation pose in yoga.

Savasana gives your body a pause between effort and the rest of your day: your breathing evens out and your muscles stop holding a shape. In these minutes you notice how you feel after practice instead of rushing straight on to the next thing.

Cautions

The app lists no specific cautions for this pose. General safety: never push into pain, keep breathing, and check with a professional if you have an injury or a chronic condition.

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Common mistakes

  • Skipping Savasana when you're short on time. Cut the last pose short rather than the relaxation.
  • Getting up abruptly. Come out by rolling to your side, as described in the technique, and sit for a few breaths.
  • Keeping your shoulders and hands tense. Turning your palms up and moving your arms slightly away from your body helps your shoulders open.
  • Falling asleep. If you're getting drowsy, bend your knees a little or shorten the time.

Where it appears

Similar poses

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Questions

How long should Savasana last? Anywhere from 1 to 5 minutes in the app. The longer and more intense the session, the longer the relaxation.

Can I do Savasana on its own? Yes, as a short break during the day. In hatha yoga, though, its main job is to close a session.

Why roll onto your right side to come out? It makes the transition smooth and keeps strain off your lower back. Rest on your side for a few breaths before you sit up.

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