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| Corpse Pose |
Savasana: Corpse Pose
Savasana literally means “Corpse Pose” or “Dead Man’s Pose.” It is a posture of complete relaxation and abandon. While this asana is frequently assumed at the end of a yoga practice session, you can also use it to rest between yoga poses. In some hatha yoga traditions, savasana is used as a transition between more active yoga poses in order to allow the body to assimilate and integrate the benefits of one pose before continuing on to another. Try savasana for yourself to see how it can help to calm your mind and reduce tension and anxiety.
Lie down easefully on your back on a comfortable, padded surface. Allow your legs to spread evenly out to your sides several inches or more away from the midline of your body. Try to ensure that the feet are evenly turned out. They should ideally be in a neutral position—neither flexed nor extended— and relaxed. Allow your arms to rest alongside your torso, angled out slightly,
backs of the arms in contact with the floor and palms facing up. The back of your head should be resting comfortably on the floor. Check to make sure that your neck is not arched backward or forward. It should be in an even, neutral position so that your face is parallel to the ceiling and your nose is pointing in a straight line directly toward the ceiling. If you need to, place a pillow, folded towel, or blanket under the back of your head to rest it in a more comfortable position. Also, check to make sure that your shoulder blades are relaxed.
They should be wide and in contact with the floor. Allow the sacrum to rest on the floor and the lumbar spine to retain its natural curve. You may find it more comfortable to place pillows, folded towels, or a blanket under your knees: This helps to relieve any pressure on the lower back so that it can release even further toward the floor.
As you relax yourself into this position, close your eyes. Allow your face, as well as your entire body, to be as relaxed and as at ease as possible. Breathe deeply and fully. If you would like to try it, this is a wonderful opportunity to practice the three-part yogic breathing presented in the “Pranayama” section of Chapter 16. Whether you practice this technique or not, allow your breathing to be full, deep, and rhythmic. Do not force the breath. Let your inhalation lead naturally to your exhalation, and back again to the following inhalation without pause. Abandon yourself. Surrender yourself into this position of total relaxation. Stay in this position as long as necessary.
Savasana is a wonderful pose to assume for a profoundly integrative, meditative, and restorative relaxation at the end of a yoga session. You will find instructions at the end of this Complete Yoga Session on how to perform yoga nidra, a deep yogic relaxation, while lying in savasana.
