Yoga poses

Savasana: how to rest at the end of class

Savasana is the pose of complete rest: you lie on your back with arms and legs loosely open and eyes closed. It almost always ends a class, and it is not a pause from practice but part of it.

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At a glance
  • Sanskrit: śavāsana, sometimes called corpse pose
  • Level: for beginners, suitable for anyone
  • What it trains: the ability to relax and rest, calm breathing

Pose outline

Pose outline: Savasana (corpse pose): Enter lying on the back → Base: the body on the floor → Back and arms → Face and breath → Exit: sit up slowly
  1. Enter lying on the back. Lower yourself down on your hands, stretch the legs out and settle in the middle of the mat
  2. Base: the body on the floor. Let the floor hold your weight; heels apart and feet relaxed
  3. Back and arms. Arms by the sides palms up, shoulders soft, neck long
  4. Face and breath. Eyes closed, jaw loose, the breath even and effortless
  5. Exit: sit up slowly. Move the fingers, roll onto the right side and sit up

What to look at

  • Feet. Relaxed and softly falling out to the sides. The heels are about a mat's width apart.
  • Knees. Legs straight and loose. If the lower back is uncomfortable, put a rolled blanket or a cushion under the knees.
  • Pelvis. Lies level, the tailbone settled on the floor.
  • Back. The spine is long and its weight is given to the floor. If the lower back is tense, bend the knees and place the feet on the floor.
  • Shoulders. Relaxed and moving away from the ears. Arms lie palms up a little away from the body.
  • Neck and gaze. The neck is long and the chin slightly tucked. Eyes closed with a soft gaze. If the neck is tense, put a thin folded blanket under the head.
  • Breath. Do not direct it. Simply watch how inhale and exhale come by themselves.

What it trains

Savasana takes no effort and trains the ability to rest. After working in the poses it helps the body move into full relaxation, and it lets you notice how you feel, without hurry or judgement.

For many people it is the hardest pose: lying still is harder than moving. That is why it is best not to skip it. Even five minutes help to finish the class rather than just rush out of the room.

Step by step

  1. Sit on the mat, stretch the legs out and lower yourself onto your back, leaning on the elbows.
  2. Place the body in the middle of the mat with the legs a little wider than the hips and the feet falling open.
  3. Lay the arms by the sides a little away from the body, palms up. If you like, cover yourself with a blanket.
  4. Close the eyes. Soften the face, jaw, tongue and forehead.
  5. In your mind travel through the body from the feet to the head, letting go of tension in each part.
  6. Breathe evenly through the nose without trying to change the breath. If thoughts wander, return gently to the breath.
  7. When the teacher calls you back, move the fingers, stretch, roll onto the right side and sit up slowly.

In class savasana usually lasts from three to ten minutes, though the length varies. Five minutes is plenty for a beginner.

How to tell it is going well

  • The body feels heavy and rests fully on the floor, with no wish to hold the pose.
  • The face, jaw and forehead are soft and the breath needs no control.
  • You are warm and comfortable. If not, cover yourself or change the position of the legs.
  • Thoughts come and go, and you return to the breath without blaming yourself.

Common mistakes

  • Leaving before everyone else. Stay at least a couple of minutes. The body needs time to settle after the work.
  • Tense shoulders and face. Exhale softly and let go of the jaw and brows. Turn the palms up.
  • The lower back pulls. Put a rolled blanket or cushion under the knees, or bend the knees.
  • Feeling cold while resting. Cover yourself with a blanket or put on a warm top. The body cools quickly.

Variations

Easier

  • Knees bent. Feet on the floor, knees leaning on each other. The lower back rests.
  • Bolster under the knees. A rolled blanket or bolster under the knees takes the strain off the lower back.

Harder

  • No blanket or cushion. Try relying entirely on the floor without padding, if it is comfortable.
  • Watch the breath. Gently observe the inhale and exhale without changing them. If you drift off, return without blame.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If lying on your back is uncomfortable (for example, in pregnancy), lie on your side with a cushion and discuss a version with the teacher.
  • If lying still with closed eyes is hard for you, you may keep the eyes slightly open. Tell the teacher about it.

Where you will meet it

  • Hatha: it ends the class after poses and breathing practices.
  • Vinyasa: it follows the active part, while the body is still warm.
  • Yin: after long holds savasana helps you return gently.
  • Restorative: rest with supports and blankets takes up a large part of the class.
  • Yoga Nidra: the whole class is done lying down and the teacher guides you with their voice.

Paired poses

Before: Child's pose · Bridge pose   See also: Tree pose · Legs up the wall

Terms: Asana · Pranayama · Namaste   Guides: First class · Etiquette

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

Why is it called corpse pose?

It is a literal translation of the Sanskrit name. In practice the meaning is different: you lie still and let go of tension, as after a workout.

What if my mind keeps racing?

That is common. Do not fight the thoughts; return gently to the breath or to the feeling of the body on the floor. For many people it becomes calmer with practice.

Can I skip savasana?

You may, if you have to leave, but it is better to stay for at least five minutes. If lying down does not work for you, sit comfortably and breathe quietly.

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