Savasana Yoga Pose

Savasana might look like a nap at the end of your yoga practice. But it’s actually a fully conscious pose aimed at being awake, yet completely relaxed. 

In Savasana—also known as corpse pose— you lie down on your back and relax your body and mind so you may fully assimilate the benefits of your asana practice.

During this pose, you close your eyes, breathe naturally, and practice eliminating tension from the body. Ideally, this posture lasts for 10 to 20 minutes. However, even a few minutes of Savasana is said to have powerful benefits.

The Benefits of Savasana

Savasana helps relieve mild depression, high blood pressure, headaches, fatigue, and insomnia, according to Yoga Journal. 

Savasana can calm the nervous system and promote equanimity in your entire body. 

Fatigued muscles get to relax, tense shoulders and jaws soften, and the eyes quiet down to reflect a quieter state of mind.

Common Challenges of Savasana

This simple-sounding pose is more difficult than you might realize. The body can cause distractions that make it a challenge. 

Your body might feel cold, itchy, or unsettled. Savasana occurs at the end of the yoga practice to remedy this obstacle.

By the time you’ve completed asanas, or postures, your body and mind should be tired enough to be able to relax sufficiently for Savasana. 

Think of it like taking your dog to the park or your kid to Disneyland—the drive home is often the quietest and calmest of the day.

Even if your body is amenable to the rest, your mind can get in the way. Some common thoughts that pop up during Savasana:

How much longer will we be here?

Did that guy just snore? That’s embarrassing.

I hope I didn’t just snore.

What am I making for dinner when I get home?

Is this relationship really working out?

I’m hungry.

What’s my life all about, anyway?

I smell like sweat.

Did I remember to pay the meter?

Maybe I should quit my job.

It’s normal for the mind to try to resist this deep relaxation. Savasana is the ultimate act of conscious surrender. It takes practice and patience to surrender easily.

With the world moving so quickly, cultivating the art of Savasana is more valuable than ever. Our society tends to place greater value on speed and productivity; learning how to do nothing is a skill that can help you become more productive when you need to be.

Savasana helps us learn how to completely surrender, stop fighting the clock, and make space for peace and harmony to fill the soul. Savasana is like turning off your computer when it’s acting up. Once you reboot it, the computer often has greater functionality.

5 Steps to a Successful Savasana

1. Set yourself up for success. Stretch out on your mat and be sure you’re completely comfortable. Use bolsters, pillows, blankets, and cover your eyes with an eye pillow or towel. The more comfortable you are, the more you can relax. The more relaxed you are, the more easily you can surrender. The more open you are to surrendering, the more benefits you’ll receive.

2. Take one final cleansing breath. Your teacher will likely prompt you to take one audible exhale, signaling to your body to release into the pose. This cleansing breath also sends a message to your parasympathetic nervous system that it is safe to relax and be just as you are.

3. Scan for tension. Mentally run through all the parts of your body and try to make them heavier. Be on the lookout for tension hiding in the jaw, temples, shoulders, and hips because stress likes to accumulate in these areas.

4. Then, just notice. Some days will be easier than others, and that’s part of the practice. See if you can be still, at ease, and simply trust that the breath will carry you to the next moment. Watch for those peaceful moments of quiet between the thoughts. Over time, they’ll get longer, and you’ll find more inner quiet.

5. Set an intention.Before you come out of Savasana, take a mental snapshot of how you feel on every level. Ask yourself what you’d like to take with you from your practice, and what you might like to leave behind. Seal these observations into your psyche with an inner smile, and then enjoy a deep inhale to awaken and emerge into your day. Now take a moment to notice that you feel more rested, awake, and alive than you did before.

Savasana is a time of rest, but not a time to sleep. If you have a tendency to fall asleep, the first step is to be compassionate with yourself, and acknowledge that your body needed some rest. Over time, you can train yourself to achieve the rest you need while remaining awake.

Give your Savasana the same attention you give to your Adho Mukha Svanasana

(Downward Dog) and your Virabhadrasana (Warrior II) poses, and notice the effects. If you consistently practice calm and surrender on the mat, it will become easier when you’re no longer on it, which is ultimately why we all practice yoga in the first place.

Yoga Teachers: 9 Essential Items to Keep in Your Toolbox

As a new yoga teacher, you’ll likely have classes at several different locations, which can be challenging. Each location, whether it’s a gym, studio, or client’s home, might require a different set of items. Keeping everything straight can frazzle someone new to yoga instruction.

Preparation, and a handy checklist, will help you avoid stress and allow you to focus on your students. Store each of these items in your yoga bag and you’ll always have what you need—on hand and ready to go.

1. Yoga mat wipes or antibacterial hand wipes

Depending on where you teach, you may be using a studio mat in a pinch or have to wipe pet hair off your personal mat if teaching in someone’s home. While yoga mat wipes are nicer, they tend to be more expensive. A standard hand wipe should do the trick.

2. Two yoga blocks, a yoga strap, and a blanket

I’ve been at gyms where the yoga props I needed for a demonstration were filthy. I’ve also needed the props during private lessons. These props can come in handy, even during chair yoga classes.

3. Music: CDs, an iPod, or a music list on your smartphone

Soothing music is great for ambiance during class. Not every place you teach will have a sound system. Always be prepared with music. If you’re using Pandora or Spotify, make sure you have a subscription so you don’t hear advertising in the middle of class. And if you’re using a playlist on your smart phone, remember to put it in airplane mode to avoid incoming calls.

4. A small hand towel and hand sanitizer

When assisting clients in poses, you will likely get their sweat on your hands. This is where your small towel will come in handy. If you sneeze or wipe your nose during class, the hand sanitizer will be helpful to use before you assist anyone else during class.

5. A change of yoga pants, panties, and feminine hygiene products

This is for the ladies. My menstrual cycle has started a few times while teaching and I had no other pants. I learned this lesson the hard way.

6. Two notecards

It’s easy to get nervous as a new teacher and forget part of your lesson. Or maybe you’re a planner and need to have everything written out.

Keep the notecards to a minimum. If you have any more than a couple, it can appear unprofessional or cause clients to think that you don’t know what you’re doing. Keep your notecards as concealed as possible, either at the edge of your yoga mat or underneath as a quick reference.

As a yoga studio owner, I’ve heard from clients who complain about teachers who have loads of paper, notes, and even books that they refer to constantly throughout class. It’s better to have an easy lesson planned until you get familiar with class flow.

7. Inspirational quotes, a poem, or a guided meditation

After my lecture about no paper, you may be wondering why I’ve included this one. You can add your inspirational quote to your two notecards. You can read a poem or guided meditation from a book. The idea is to have something inspirational to leave your students with as they go back into their daily lives. Most often you’ll be reading this when they have their eyes closed in meditation or Savasana.

8. Tissue, breath mints, deodorant, cough drops

You would be surprised how many places don’t have tissue handy. If you need to blow your nose, or clear out a wandering six or eight-legged critter, you’ll be happy you have them. If you don’t have the opportunity to brush your teeth after your tuna sandwich or latte, you may need a breath mint before teaching.

Another unforeseen event that can happen, is sudden, uncontrollable coughing while giving instruction. And if you teach two or more classes in a row, you may need to freshen up with some deodorant.

9. Business cards

If you’re in a position to promote yourself, carry business cards with you at all times. Your business card should include a phone number and email address as well as any social media links.

Students who love your class may ask for your info for a private lesson, and building a clientele can be tough. Put all chances on your side and be ready to create those business relationships. That’s how you get them coming back for more.

Finally, keep a list of what you carry and replenish whenever necessary. You’ll want to keep your bag prepared at all times, so you can focus on teaching.



Benefits of Shavasana – Corpse Pose

It relaxes your whole body.

Releases stress, fatigue, depression and tension.

Improves concentration.

Cures insomnia.

Relaxes your muscles.

Calms the mind and improves mental health.

Excellent asana for stimulating blood circulation.

Beneficial for those suffering from neurological problem, asthma, 

constipation,diabetes, indigestion.