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Savasana (Therapy)

शवासना / Corpse pose

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

The sanskrit name is derived from Śava (शव) meaning “corpse” and āsana (आसन) meaning “posture” or “seat”

Benefits
  • Calms central nervous system
  • Reduces headache and anxiety
  • Reduces insomnia
  • Aiding the digestive and immune systems
Ailments Tackled
  • Relieves Stress
  • Calms the mind
  • Maintains Emotional Imbalance
  • Reduces Lower back pain
  • Helps in Insomnia and Sleep Disorders
Steps to perform the Asana: Savasana (Therapy)
  • Place your yoga mat on the floor.
  • Find a quiet, comfortable space where you can lie down without any interruptions.
  • Sit on the mat with your knees bent and feet flat on the floor. Slowly lie down on the mat.
  • Keep the bolster under your knees. Adjust the bolster so that it feels comfortable and supportive.
  • Ensure that the bolster supports your legs from the knees to the ankles.
  • You can keep your legs together or slightly apart, depending on your comfort level. Allow your feet to fall open naturally.
  • Let your arms rest comfortably at your sides, slightly away from the body, with palms facing up. Adjust your shoulders so they are relaxed and evenly supported.
  • Ensure that your head is in line with your spine and your neck is in a neutral position.
  • Softly close your eyes and turn your gaze inward. Relax your facial muscles, including your jaw, and allow your breath to flow naturally.
  • Take a few moments to settle into the pose, making any necessary adjustments to ensure your comfort and alignment. Allow yourself to fully relax and release any tension in the body.
  • Remain in Savasana for 5 to 10 minutes, or longer if desired, focusing on deepening your relaxation with each breath. If your mind wanders, gently bring your attention back to the present moment and the sensations in your body.
  • Now very gently with your consciousness turn towards the right side and come up with the support of your hand.
Key Alignment Points
  • Keep your spine in a neutral position, neither arched nor flattened.
  • Maintain a natural curve in your lower back, with the back of your neck lengthened and the chin slightly tucked towards the chest to align the cervical spine.
Common Misalignments / (Mistakes)
  • Avoid any thoughts, keep your mind relaxed in savasana
Contraindication / Cautions
  • Avoid in case of back injury or discomfort
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