Most yoga classes conclude with the basic yoga position - corpse pose or savasana. Savasana, the most restful of all the basic yoga poses, may be challenging and uncomfortable at first, especially if you are used to constantly moving and doing.
The goal of savasana is to get as relaxed as you possibly can - to lie down, close your eyes and let go of physical and mental tension. To focus on your body and to just be and feel. In these crazy, stressful times, savasana is one of the best things you can do for yourself. The benefits of this most basic yoga position include relaxing and rejuvenating the body, calming the mind, reducing fatigue, insomnia, stress, and anxiety.
At the end of your practice, in addition to being relaxing, savasana allows time for the work you have done in the active phase of your yoga practice to get assimiliated into your being, both physically and mentally. If you are leading a very busy life and feeling exhausted, incorporating 15 to 20 minutes of savasana into your days can be very restorative and rejuvenating.
It's best to do savasana on a firm comfortable surface, such as a carpeted floor. To insure complete comfort during this relaxation pose you will want to gather a few props - an eye pillow or soft covering for your eyes, a light blanket to place over you so you don't get cold, and a bolster, pillow or rolled blanket to place beneath your knees if you suffer from low back pain or are pregnant.
To Perform Corpse Pose - Savasana
Make your way to the floor and lie down on your back. Place the pillow, rolled blanket or bolster beneath your knees if desired. Sink back into the floor and get as comfortable as you can, adjusting yourself as necessary. Allow your arms to rest several inches away from your body, palms turned up. Let your legs rest a comfortable distance apart, toes turned out.
Gently press the center of the back of your skull into the floor allowing your neck to lengthen and shoulder blades to sink into your back. Close your eyes placing a soft cloth or eye pillow over them and begin to deepen and smooth out your breath. Scan your body and as you become aware of tense spots or discomfort, see if you can relax them away.
Continue to focus your attention on your breath as you feel your body get more and more relaxed. Let go and just be present in the moment, setting aside your worries, cares, and concerns of the day. As you become aware of your mind wandering, return your focus to the rhythm of your breath as you inhale and exhale. Feel the rise and fall of your chest and abdomen.
Stay in savasana for as long as you can. Fifteen to twenty minutes is ideal. When you feel ready to come out of the pose, slowly turn to one side and stay there for a couple of breaths and then slowly make your way up to a comfortable seated position before resuming your day, restored and rejuvenated.
