A yoga practice traditionally finishes with Savasana, which is pronounced "sha-VA-sa-na," followed by meditation. From the Sanskrit "sava" meaning "corpse" and "asana" meaning "pose," Savasana offers quiet time to lie down on your yoga mat and focus on your breath. Some of its many benefits include refreshing your body, calming your mind, improving sleep, lowering blood pressure and releasing tension. Because this is a pose of letting go, it can be quite difficult.
After Savasana, you can sit comfortably and end your practice with a seated meditation.
Step 1
On your yoga mat, lie on your back with your arms outstretched slightly away from your body, palms facing upward, and your legs slightly apart. Cover yourself with a blanket if you feel chilly. Gently close your eyes. Use a lavender-scented eye pillow to help calm your mind.
Step 2
Take a deep breath and then exhale into full relaxation. Notice if your body is holding any tension. Relax your facial muscles and jaw. Let your body be heavy and resting comfortably on your yoga mat. Your feet open outward and your fingertips naturally curl. Focus on your breath.
Step 3
Stay in Savasana for anywhere from five to 15 minutes.
Step 4
To get out of the pose, move your eye pillow to the side, stretch your arms overhead and reach your legs forward. Hug your knees into your chest and roll over to your right side.
Step 5
Very slowly, roll upright and sit comfortably on a folded blanket for meditation. Keep your pelvis heavy, rooting you down to the floor. Draw your navel back and lengthen your spine upward. Relax your shoulders down your back so your chest slightly lifts. Rest your hands on your knees and close your eyes. Focus on your breath.
Step 6
Stay in meditation for five minutes. Then, bring your hands together in front of your heart. End your practice with an expression of gratitude.
Tips and Warnings
- To help open tight shoulders during Savasana, fold a yoga blanket to about six inches wide. Place it on your yoga mat right behind your seat so it's directly under your spine, beginning at your sacrum and reaching up to your shoulder area. If you don't have time for a full yoga practice, give yourself 15 minutes a day to practice Savasana and meditation.
- If you are pregnant, lie on your left side for Savasana. Come out of the pose on your left side.
Things You'll Need
- Yoga mat
- Loose, comfortable clothing
- Lavender-scented eye pillow
- Yoga blanket
References
- Iyengar-Yoga.com; Savasana: Corpse Pose
- Relax and Renew: Restful Yoga for Stressful Times; Judith Lasater, Ph.D., P.T., 1995
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