Corpse Pose (Savasana)

Interesting Fact: Corpse Pose, or Savasana, is often considered the most important pose in yoga practice. Despite its simplicity, it is one of the most challenging poses to master because it requires complete relaxation and stillness.

Benefits of Corpse Pose

Physical Benefits:

• Deep Relaxation: Promotes deep relaxation and stress relief.
• Reduces Fatigue: Helps relieve tension and fatigue in muscles.
• Improves Sleep: Aids in reducing insomnia and improving sleep quality.
• Lowers Blood Pressure: Can help reduce blood pressure and alleviate headaches.

Energetic Benefits:

• Calms the Mind: Calms the brain and helps relieve stress and mild depression.
• Balances Energy: Grounds the body and reduces Vata dosha (imbalance of the air element).

Contraindications

• Severe lower back pain or pathologies that make lying flat uncomfortable.
• Medical advice against lying on your back.

Practice Guide

Step-by-Step Instructions

1. Starting Position:
   ○ Lie flat on your back on a comfortable surface, such as a yoga mat.
2. Entering the Pose:
   ○ Extend your legs out straight, allowing them to relax and fall open naturally.
   ○ Place your arms alongside your body, but slightly away from it, with palms facing up.
   ○ Close your eyes and take a few deep breaths, allowing your body to settle.
3. Dristi (Gaze):
   ○ With eyes closed, direct your inner gaze to the space between your eyebrows (Ajna Chakra) or simply focus on your breath.
4. Bandhas (Energy Locks):
   ○ No specific bandhas are engaged in Savasana, as the focus is on complete relaxation.
5. Mudras (Hand Gestures):
   ○ Use Chin Mudra (thumb and index finger touching) with your hands resting on the floor to enhance relaxation and energy flow.
6. Holding the Pose:
   ○ Mentally scan your body from head to toe, consciously relaxing each part.
   ○ Allow your breath to flow naturally, without any control or effort.
   ○ Stay in the pose for 5-15 minutes, or longer if desired, maintaining stillness and relaxation.
7. Exiting the Pose:
   ○ Begin to deepen your breath and gently bring awareness back to your body.
   ○ Wiggle your fingers and toes, and slowly roll onto your right side, using your right arm as a pillow.
   ○ Stay in this fetal position for a few breaths before gently pressing yourself up to a seated position.
8. Counter Pose:
   ○ Perform a gentle seated forward bend, such as Paschimottanasana, to reawaken the body and balance the relaxation.
   

Pro Tips

● Comfort: Use props like a bolster under your knees or a blanket under your head for added comfort.
● Environment: Ensure a quiet, dimly lit environment to enhance relaxation.
● Mindfulness: Focus on the sensation of your breath and the feeling of your body sinking into the mat.
● Avoid Distractions: Try to minimize external distractions to fully benefit from the pose.