I'm just here for the Savasana
If you’ve been to a yoga class you’ve more than likely done Savasana at the end your yoga practice.
It’s been said with solid truth: Savasana, also called Corpse Pose, is the most difficult yoga pose of all. In our busy, fast paced, instantly gratifying world, this total relaxation pose can be challenging for mind and body. Let’s break down the importance and benefits of Savasana and give some tips and tricks to get the most out of it.
What is Savasana?
The Sanskrit name for the yoga pose “Savasana” can be broken down. It is derived from two separate words. “Sava” means corpse, and “Asana” means pose or posture. Think of it as the ultimate end-all-be-all of yoga poses. Body, mind, and spirit truly surrendering to this final pose without actually falling asleep. According to the Chopra Center, “Savasana might look like a nap, but it's actually a fully conscious pose aimed at being awake, yet completely relaxed.”
Savasana should ideally be 7-10 minutes long, up to possibly even 30 minutes. Many people can handle a few minutes of total relaxation before their mind starts to get antsy and wanders. Eventually you might be there lying on the floor asking, “Are we there yet?” That’s totally normal! The more you practice you will eventually find yourself thinking, “I hope this never ends.”
Benefits
Savasana is an excellent way to ground the body and calm the mind. Like all meditations, it can help stimulate the parasympathetic nervous system which produces a “rest, digest and reset” feeling in the mind and body. In contrast, stimulating the sympathetic nervous produces a “fight or flight” feeling, which most of us run on throughout our day. Other benefits include improved concentration, reduce fatigue, and lowered blood pressure. It can help to relax your muscles, release tension and stimulate blood circulation.
Savasana doesn’t just have to be practiced at the end of a yoga class. It is always a pleasant surprise in a yoga class to start in Savasana. You can practice this pose at any time when you need to reset or let things sink in. Imagine your crazy commute home from work. Now imagine your mat there when you walk through the door. Set a timer and take a mini Savasana.
Why we practice?
Much like a Phoenix, rising from the ashes of the flames, Savasana is meant to be a rebirth. We, in a sense, must die after every yoga practice to allow the benefits and lessons to be absorbed by our entire being. Taking these moments to leave behind things that are no longer needed allows space to open for new things. By letting our practice “yoke” within, we arise feeling awake, refreshed, and rejuvenated. We are reborn with a new attitude, new energy and new perspective.
How to Practice Lie on your mat; close your eyes or use an eye bag. Let your eyeballs gently settle to the back of your head. Place your palms face up. Ideally your head should be flat on the mat, but if you need to, place a small (1 inch thick) blanket under your head and neck for cushion. Use your elbows and head to push against the floor and let your shoulder blades lift off the mat. Gently hug them onto your back before letting them rest on the mat. This will help get an opening in your chest and shoulders.
Get comfortable, let your body fully relax. Once you settle in, relax even more! Just let it all go. Feel your mat and floor fully supporting your body. Stay warm, put on an extra layer or cover yourself with a blanket to help. Allow you breath to flow freely and natural.
Clear your mind. If your mind wanders to a busy thought imagine that thought as a cloud and let it float by. Try to focus your attention to your third eye, solar plexus, or your heart center. Imagine pure peace love and light energy radiating in those spaces. Send gratitude to yourself, your practice, your teacher, loved ones, the Amazon forest or the world. Gratitude creates a positive vibration that emanates throughout you and those around you.
At the end of Savasana, your teacher will instruct you to bring some awareness back to the moment and wake up. At that time turn to your side and rollup in a ball in a fetal position, just like a newborn in the womb getting ready to emerge from a period of growth and change. Take a pause and a cleansing breath. Sit up. Take a moment to reflect on how you feel. What feels different? Check in with your mind, body and spirit.
Closing
Savasana can be challenging but it is so beneficial. It requires a balance of focus and surrender. Don’t take it so seriously because it takes practice. Just let yourself be in the present moment. Allow yourself to take the required time out and absorb the results.
Invitation and Encouragement
How do you feel about Savasana? Do you find it challenging or does it present as natural? Leave a comment and give your favorite corpse pose tip. You are invited to practice a mini Savasana next time you come home from a busy day or at an unexpected but needed time. See how you feel after.
