Corpse Pose

What Savasana means

Shava means corpse in Sanskrit, and the pose is lying completely still on the back, like a body at rest. It is spelled both Savasana and Shavasana; both are transliterations of the same word (शवासन) and are pronounced shah-VAH-suh-nuh. The Hatha Yoga Pradipika says it removes fatigue and gives rest to the mind.

Setting up for real comfort

• A bolster or rolled blanket under the knees takes pressure off the lower back
• A folded blanket under the head if the chin tips up
• A blanket over the body: you cool down quickly when you stop moving
• An eye pillow or folded cloth over the eyes if the room is bright
• Feet about hip-width or wider, arms a little away from the body, palms up

If you can’t relax

Lying still with nothing to do is hard for a busy mind, which is why Savasana is often called the most difficult pose. Give the attention something simple: feel the weight of the body sink into the floor, follow the breath at the belly, or move slowly from the feet to the head, softening each area. Thoughts will come; let them pass without following them. If lying flat is uncomfortable, lie on your side or rest with the legs up a wall.

Savasana vs Yoga Nidra

Savasana is the pose: lying still and resting with awareness, usually for five to fifteen minutes at the end of practice. Yoga Nidra is a guided practice done in Savasana, in which a voice leads you through stages such as body scanning and breath awareness, often for 20 to 40 minutes. Both are restful; Yoga Nidra gives the mind more structure.