The Ultimate Guide to Savasana Pose

Savasana Pose should be practiced after every yoga practice. It can be easy to skip this pose, especially if you don’t like staying still for an extended amount of time. However, most yoga teachers would agree that this is the most important part of a yoga practice.

If you absolutely have to leave in the middle of a yoga class, tell your yoga teacher ahead of time and take a mini Savasana on your own before you leave.

You can also practice Savasana Pose on its own. If I have a hard day, I take a 15-20 minute Savasana when I get home and feel completely refreshed for the rest of my day.

Benefits of Savasana Pose

increases relaxation
beneficial for insomnia
relieves stress
reduces fatigue
helps with headaches
can help to lower blood pressure
increases energy

Contraindications of Savasana Pose

Unless you have had an injury, surgery, are pregnant, or have another reason why you should not lay on your back you can do this pose.

How to Do Savasana

There are many contraindications (including pregnancy) for yoga poses, which is why consulting your doctor before practicing yoga is essential. You should also have a certified yoga teacher that learn and practice under in person.

Lie down on your back in a quiet environment. Separate your feet to about hips distance and let your feet relax out to the sides. Rest your hands on the floor, palms faced up, a few inches out from your body. Close your eyes and relax your mind. Savasana is not a pose for sleeping, rather for relaxing. You can stay in Savasana for an extended amount of time, 7-30 minutes would be ideal.

To exit Savasana Pose roll onto either side and take a few deep breaths. Then use your hands to help come to a comfortable seated position. You can sit in this seated position and practice a breathing technique or meditation if you would like.

Modifications

Use blocks, blankets, and bolsters to elevate your chest and head, this is a great modification for pregnancy. If you are pregnant your head and chest should be elevated above your belly, or lie on your left side. Laying on your right side puts pressure on your liver and decreases the amount of nutrients and oxygen that your baby receives.
Place a bolster under your knees to relieve pressure in the low back.

Tips and Techniques

“Tuck” your shoulders under you to see if it is more comfortable.
Put on socks and cover yourself with a yoga blanket to stay warm.
Use a folded yoga blanket under your head. Bunch the fabric up around your neck. This gives you the sense that your head is being supported and can be very relaxing.
Use an eye pillow or a scarf to cover your eyes if you can’t darken the space. Make sure your eye pillow isn’t too heavy, as this can be damaging over time to your eyes. I prefer to use a scarf in my Savasana.

Savasana is an amazing and very relaxing pose. However, some people really struggle staying still for an extended amount of time. If this is the case for you, try doing a body scan while in Savasana. My post Body Scan Mindfulness Script for Relaxation will give you a complete script to use.

Namaste,

Abby