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Savasana – Yoga Pose Of The Week

Savasana is one of the most mindful and meditative poses in your yoga practice.

Savasana is arguably the most loved pose in any yoga class. It’s a restorative, meditative, zen-inducing, chill out time asana.

Savasana, or shavasana, is Sanskrit for ‘Corpse Pose’. While the name may seem a little morbid, it’s an incredibly important restorative pose and is most commonly used at the end of a class for relaxation, mindfulness and meditation.

In Savasana, the body and mind integrate and you feel the effects of the practice. It’s also a very important time for your nervous system to find the reset button and relax, which is so important in today’s society. Everyone is in a hurry and not taking enough time out for themselves.

When we Invite the mind and body to experience the effects of Savasana, it can meet some resistance. Sometimes it is hard for us to switch off. On the flip side, you might meet it with a resounding ‘heck yes!’

You may feel that you can leave class before Savasana. Perhaps you wish to beat the traffic to work, get some groceries, or power walk home. You may even feel that it’s a waste of time, or your time could better spent elsewhere. I would strongly encourage all to remain in class right throughout savasana and beyond, as this pose is as essential to your practice as every pose that precedes it.

Always remember, you are the most important person in your life and you deserve the practice of Savasana. Your entire body, your nervous system and your energy levels and balance, will thank you.

There are many ways that you can practice Savasana. You don’t even have to have done a complete yoga sequence beforehand. You can simply assume the pose and relax. Make yourself comfortable in any way that feels good to you.  This could be laying on your side, rolling onto your belly, legs up the wall, or traditional ‘corpse pose’.

Savasana – How to get there

  • Lay on the floor with all touch points of your body weighing evenly on the floor’s surface – shoulders, hips, calf muscles all relaxed and with no part taking more weight than another.
  • Allow your arms to rest out by the sides of your body with your palms facing up.
  • Relax your shoulders down and away from your ears.
  • Bottom relaxes.
  • Legs relax.
  • All your feet to fall out to the sides.

Breathing Practice And Mindfulness.

  • If you need help to calm a busy mind, try playing some favourite relaxing music.
  • Talk a long slow breath in through your nose.
  • Pause your breath momentarily.
  • Then exhale slowly through your nose until there is no breath left.
  • Pause momentarily.
  • Continue this breathing pattern – breathe in, pause, breathe out, pause – until you just let it go and find your own rhythm of breathing, ensuring that your mind does not wander to external thoughts, words or actions, people, places and things.

Another Breathing Practice

Another breathing practice is to breathe in through your nose and silently count to four. Then, exhale through your nose as you silently count to five.

Savasana Benefits

  • Calms the body and mind.
  • Reduces Anxiety and Fatigue.
  • Helps Improve coordination.
  • Lowers blood pressure.
  • Calms central nervous system, aiding the digestive and immune systems.

Butterfly Legs Variation

This variation is also known as ‘Butterfly Legs’ and you can do it using two yoga blocks to assist you, if you need to.

  • Lay on your back.
  • Keep feet on the floor with your legs bent at 90 degrees.
  • Place your blocks at either sides of your legs.
  • Allow your legs to fall to either side, legs rest on blocks if required.
Butterfly legs is a lovely variation of Savasana that helps stretch the pelvic region and hips.
What feels good for your body?

Savasana is the most important yoga pose for you.  Yoga is not just about the movement, it’s about mindset and breathing.

The effect of a clear mind, as mentioned earlier, is so important. The external world can wait. You need this time to be the best person that you can be today, right now, doing the best that you can do in life.

Introducing savasana into your daily life will bring so many positive benefits and changes. When you put yourself first, this actually shows others that you respect and honour yourself.  It doesn’t happen overnight, but it will happen when you allow it.

Written by Trudy Vains

Trudy Vains is an Author, Yoga Teacher, Reiki Master and Spine Fusion Warrior.

Trudy’s book “Fused” provides inspiration and reassurance to those facing spine surgery, as well as many examples of the importance of a positive mindset in overcoming challenges.


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