Savasana, or corpse pose, is one of the most basic poses in yoga. Used for relaxation and rejuvenation, savasana is typically done at the end of a yoga workout to quiet and still the body and mind after an intensive practice. Though basic, care needs to be taken to get the correct body alignment during corpse pose. Some basic yoga accessories, such as blocks, rolls, and blankets, may be incorporated to ease the pose for those with injuries.
Corpse pose essentially consists of lying on the ground with the arms resting at the sides of the body. The simplest way to begin the pose is to roll down to the floor from a seated position, letting the legs slide outward and the hands rest easily on each side. While lying flat on the floor may seem simple enough, savasana actually requires careful manipulation of the body to get into the correct alignment.
One of the first steps to a correctly aligned corpse pose involves positioning the head and relaxing the face. The back of the neck should stretch up and curve, so that the center part of the back of the head rests on the floor and the chin is in a neutral position. Since facial muscles, such as the eyes, lips, and tongue, are often filled with tension, it may help to briefly squeeze all the muscles tight before releasing them to a relaxed position.
The torso should be lengthened out from shoulders to hips, but care must be taken to avoid tensing or stretching the muscles. Shoulders should be pulled down away from the ears, the ribcage relaxed, and hips pulling down away from the stomach. In the lower back, the spine should be in a neutral position, lifted slightly off the ground, but not arching strenuously. Legs may be spread hip-width apart, with knees facing toward the ceiling. Feet are relaxed and loose, but some people prefer to do savasana with their feet resting up against a wall or sturdy block.
Once in the position, the goal of corpse pose is typically to release any remaining tension throughout the body and calm the mind. Deep, even breaths are used to let go of muscle tightness or mental anxiety. Some people use savasana as a meditative position, but the relaxed posture may induce sleepiness.
For those with injuries, savasana may be more comfortable with props. A blanket under the lower back and hips can help the spine rest naturally without undue pressure on tender joints. Blankets can also be placed under the head for greater comfort, or even laid over the practitioner for warmth. A bolster or roll can be placed under the knees for those suffering from knee or joint problems.
