Sava = Corpse
Asana = Pose
Pronounced: Sah-VAHS-ah-nah
Savasana is everybodies favorite pose. It allows the body and mind to relax while absorbing all the prana (life force) created during the practice and acts as a transition back into everyday life. To a inexperienced yogi it may seem like you’re just laying on the ground but savasana is so much more than that.
The english translation (Corpse Pose) can be intimidating to some people. It doesn’t sound very inviting to Westerners but in many Eastern religions death is seen as the most important moment in our journey. If you believe in reincarnation then you’ve already passed many times and practicing this pose is preparation for the end of this journey.
To be a little less serious savasana is possibly the only time in our day when we allow ourself to completely let go and relax. In this part of a yoga class the teacher gives you the permission to be selfish and take a few moments for yourself. Lots of people fall asleep during savasana. I know some teachers don’t like this but I have the belief that if you fall asleep that fast you obviously need the rest. I allow my students to sleep through savasana, although if their breathing or snoring becomes distracting I will gently wake them up.
How To Practice Savasana
The first thing I tell my students to do is prepare themselves to be comfortable. This may mean putting on a sweater or socks, taking off glasses, letting your hair down, covering up with a blanket or placing props under your head or knees. If you’re practicing at home set a timer for ten minutes.
Find a comfortable position laying down with your feet slightly apart. Your hands can be resting alongside your body or on the stomach. Do a mental scan of the body and notice if any parts are holding tension. Take a deep breath in through the nose and out from the mouth, letting any tension slip away with the breath.
Allow your breath to flow however it would like, you’re no longer trying to control it.
At this point you can do a relaxing visualization. Take notice of your toes, allowing them to become relaxed. Move this relaxing energy up into your feet and ankles. Let your lower legs become heavy, your knees soft, your thighs and hips sink into the mat. Keep moving this energy throughout your body, noticing each point and you move. Going all the way into your neck, jaw, cheeks, ears, eyes, forehead and finally the crown of your head. Let your mind clear as you give into relaxation.
When it’s time to come out of savasana take a deep breath in and release it through your mouth. Bring your awareness into your hands and feet, wiggling the fingers and toes. Rotate your wrists and ankles and move your head from side to side. Inhale and reach over head stretching your body like you would when you’re getting out of bed. Bring the knees into the chest, hugging them in and rock side to side a few times eventually rolling all the way to the left side. Rest here in the fetal position and when you feel ready to sit up, straighten your top leg and use your right hand to press the floor away. Don’t rush through this part of savasana. Allow yourself to move slowly, there’s no rush to end the practice.
Savasana is the ultimate test in quieting the mind and relaxing the body. Once you learn to do these two things savasana will become more than just a rest at the end of practice. It will become an important part of your mental, physical and spiritual health.