How to do Corpse Pose or Savasana, Benefits, Contraindications and Modifications

Corpse Pose – Savasana:

Corpse Pose or Savasana is also called Mrtasana, this asana looks similar to sleeping pose. This is very easy to perform and can be done by everyone but it needs lots of close attention. When performing you have to concentrate on each part of the body. Savasana is usually performed towards the end of a yoga session and it is mainly for rest and relaxation.

How To Do Corpse Pose (Savasana) – Step-By-Step Instructions:

  • Lie down flat with your back on the ground, without using any props or cushions if possible. If not you can use a small pillow under your neck and close your eyes.
  • Place your legs apart with a distance of one foot between the legs and let your knees and feet relax completely, toes facing to the sides.
  • Keep your arms side by side, yet a bit extend apart from your body. Allow your palms open and facing upward.
  • Taking your attention to other body parts one at a time, allow your entire body to relax slowly. Remember, the more comfortable you are, the more you can relax. 
  • Start with focusing your awareness on right foot then pass on to the right knee. Once you finish one leg, move your attention to the other leg and so on, and slowly move towards to your head, relaxing each part of your body. Savasana is for resting yourself, but not a time to sleep. Ensure you do not fall asleep when doing it! 
  • Take breath slowly and gently, let it relax you more and more. Forget all your hurry or urgency or any other need to attend anything else. Just be with the body and the breath. Surrender entire body to the floor and let go. 
  • Be in the posture for about 15-20 minutes. Later, when you feel fully relaxed, keeping your eyes closed gently move onto your right side. Lie in that position for a minute or so. Now, using the support of your right hand slowly sit up into a seated pose such as Sukhasana and slowly open your eyes.

Benefits of the Corpse Pose – Savasana:

Savasana is perhaps the most important postures of yoga, and it has great benefits.

  • It relaxes and calms your whole body.
  • Reduce stress, fatigue, depression, chronic pain and tension.
  • Relaxes your heart and control anxiety
  • Calms the brain and increases the concentration and memory.
  • Reduces headache, anxiety and insomnia.
  • Calms the mind and improves mental health.
  • Good for relaxing your muscles.
  • It helps you completely learn to surrender and connect with the soul
  • Best asana for stimulating blood circulation
  • Helps to boost your respiratory and cardiovascular function
  • It Calms the nervous system

Contraindications and Modifications: 

  • Who is suffering with back issues can perform this pose keeping a pillow under the back and the knees for more support to raise the spine away from the floor. 
  • People who are not advised to lie on back by doctors should avoid doing this pose.

Tips :

  •  Allow your mind to concentrate on inhalation and exhalation to avoid unwanted thoughts
  •  Cover your eyes with a black cloth to avoid light and focus better

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