Savasana, also known as Resting Pose or Corpse Pose, is a favorite pose for many. It is a restorative pose that is used toward the end of an active class. After an hour long active practice, you should do Savasana for at least 5 minutes. If your practice was longer, you should do Savasana for longer.
Savasana is also a great posture for meditation and work on mindfulness. Simply get yourself in to position and begin your journey. I have included a video at the end of this article. It’s not particularly riveting to watch because I’m just resting in Savasana, but it is a 5 minute rest. This would give you the opportunity to explore a 5 minute meditation without having to deal with timers.
How to do Savasana
- Begin on your back with your knees bent.
- Place your shoulder blades on your back, away from your ears.
- From the shoulders, rotate your arms so that your palms are facing the ceiling. Your arms should be as close to your body as is comfortable. If you have tight shoulders, it’s okay for your arms to be slightly away from your body.
- Keeping your upper body still and your spine in neutral, slide your legs out hip width or wider.
- Make sure that your head is in neutral with your chin and forehead in the same plane.
- Release muscular energy.
- Release any specific breathing you may have been doing throughout your practice.
Modifications for Savasana
As the name implies, resting is key. This means you should make adjustments as needed to make yourself as comfortable as possible. Below are some ideas:
- If you are pregnant, you might think of lying on your side. When I was pregnant, I really liked to be on my side (left is preferred by doctors) with a blanket under my waist/belly, blocks or a bolster between my knees and ankles, and a block or blanket under my head. Yes, that’s a lot of set-up, but since this pose is all about letting your body rest and recover, it is essential.
- If your neck hurts, try a rolled up towel or part of a blanket under your neck. This support should help your cervical spine (neck) relax.
- If your shoulders are very tight, you can place a blanket under your arm(s). This will provide lift and reduce discomfort.
- If you have low back pain, you can place a folded hand towel under the lumbar spine (low back). You can also place a bolster or folded blankets under the knees.
- If you tend to get cold, cover yourself with a blanket.
- Some yoga studios offer eye pillows to help you relax.
Here is the video of me in Savasana. Remember, this is great for a 5 minute meditation.
What is your favorite yoga pose? Let me know in the comments below.
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