Corpse Pose

Savasana

Benefits

  • Relaxes your central nervous system and calms your mind
  • Helps relieve stress
  • Relaxes your body
  • Decreases beta brain waves and shifts to slower brain waves
  • Reduces insomnia and helps improve your sleep
  • Reduces headache and fatigue
  • Helps relieve depression
  • Pose

  • Cautions

  • Modifications

  • Lower back problems or back injury
  • Pregnancy (after 3 months) take fetal position instead
  • If lying with lengthened legs causes discomfort in your lower back, rest with your knees more bent by placing a pillow or bolster under the knees.
  • Place a thin pillow under your head to slightly elevate the skull to help elongate your neck.  Keep a natural posture in your neck, therefore the head should not be too high.
  • Cover your body with a blanket to stay warm.
  • Images
  • Step-by-step

Savasana (shah-VAHS-anna)
sava = corpse

  1. Lying on your back, lift your pelvis and slide your tailbone away to comfortably spread your lower back. Keep just a light, natural arch to your lower back. Rest your pelvis on the ground. Lengthen your legs, opening legs hip width apart. Let your legs and feet evenly and naturally roll outwards and feel your groin soften.
  2. Lift your arms and shoulders up enough to spread your shoulder blades and back ribs. Ease your shoulders away from your neck. Then, rest your arms beside the torso at about a 45-degree angle. Place your palms up to encourage your chest and shoulders to open. Image your collarbone and chest spreading as your arms settle.
  3. Lengthen the back of your neck by slightly moving your chin towards the chest. Once comfortable, take a slow deep inhale. As you exhale, let your body relax and sink into the floor. Maintain stillness as you relax and quiet the mind. Picture your whole body rejuvenating and resting. Feel your eyes relax into the sockets. Soften the tongue, lips, jaw and forehead. Let the heart, lungs, and other organs relax.
  4. Continue to gaze inwards watching your body and mind rest. Relaxation can last from 5 to 20 minutes.
  5. To exit, inhale bringing your legs into your chest and exhale gradually hugging your knees into your body and rock side to side several times. End rolling to the right pausing to feel your self mentally centered. Push from the right up to sitting. Take a moment to sit tall and feel the calmness Savasana has created.
Login or sign upsign up to add a comment

More From Gaia

Password is case sensitive.
tags/GaiamTV-4.0.1.4