Information - Savasana or Corpse Pose
Savasana or Corpse Pose is usually done at the end of class. It can also be done on its own. Savasana or Corpse Pose is the time of the yoga practice where the body remains still supported by the ground.
Savasana or Corpse Pose is one of the most important and advanced poses and yet it is so simple and accessible - a beautiful paradox. Remaining completely still for five minutes can be really challenging in a busy, ever changing world! Cultivating the inner stillness during Savansana or Corpse Pose is an ongoing practice. To quiet the chattering mind and to listen inward to your true self is one of the original goals of yoga.
Instructions - Savasana or Corpse Pose Step by Step
Step 1
Find a place where you won't be disturbed for at least five minutes. If my family is at home when I practice Savasana, I let them know that I will be doing Savasana and kindly ask them not to disturb me for five minutes.
Step 2
Savasana or Corpse Pose is traditionally done laying down, flat on your back with the legs straight and ankles approximately 50cm apart. The hands are by the side of the body, slightly away from the body so the arms don't touch the torso, palms are facing up. Take a moment to get comfortable in the pose.
Optional (but not essential) props are:
- a yoga mat to lay on;
- a timer;
- a blanket to cover you and to keep you warm, and;
- an eye pillow to shield any light sources.
When I was new to yoga, I didn't have these at home, so I would substitute a rug to lay on, a scarf to cover me and a neck warmer to place over my eyes. For those who are planning to buy yoga mats, use the best yoga mats available on Your Yoga Shop. The most important thing is the practice, not the props that go with it.
Step 3
After laying down, double check that you are comfortable. This might sound obvious, but five minutes of stillness can feel like a long time, so if you need to pee - get up and go now; if you won't be warm enough, grab something to keep you warm.
When you are comfortable in Savasana or Corpse Pose, set your timer.
Handy tip: If you use your phone timer, set the phone to airplane mode so the timer makes a noise, but all other notifications are turned off.
Step 4
Great, you are laying down, comfortably, you're probably thinking 'what next?'
What do you DO now you are here in Savasana/Corpse Pose?
This is why the pose is so complex and challenging and can takes years to master.
In Savasana/Corpse Pose you do:
Absolutely
Nothing
Step 5
If like me, during my first Savasana, I could relax for maybe 10 seconds (that's about an inhale and exhale) before getting bored, my mind would wander and before I know it I'm planning the rest of my day, writing to do lists.
Try to catch yourself when the mind wanders, bring the awareness back to the present. Give yourself permission to let everything else wait and to relax for 5 minutes.
I have been practicing Savasana for many years (18 to be precise). My mind still wanders in just about every savasana I take. The difference between now and my first savasana is simply that I am better at catching the wandering mind, letting the thoughts float away, and coming back to the time and space I have created for myself and my practice.
Benefits
Deep relaxation
A sense of peace
Developing intuition and your relationship with your self
Contraindications
During Pregnancy when it is no longer comfortable to lie in your back, instead use the position you find safe and comfortable when going to sleep.
