Downtown Yoga Holistic Centre

Posture of the Month
Savasana (Corpse Posture)
This posture is always the final posture of any yoga class. It is often referred to
as “The hardest posture of them all”. In this asana, the body is kept motionless
and the mind is alert, yet calm. Savasana removes fatigue and soothes the mind.
Each part of the body is positioned properly to achieve total relaxation. It's
important to remember that any pain, or even discomfort, results in muscle
guarding and tension. If you ever come to a class feeling exhausted and depleted
then Savasana may be the most important posture you can do. You will leave the
class feeling relaxed and refreshed and ready to face the rest of the day.
Technique
1. In Savasana it is essential that the body be placed in a neutral position. Lie down on your
mat with your knees bent. Inhale and slowly extend your right leg, then the left, pushing
through your heels. Release both legs and make sure that your feet are turned out
equally. If you have lower back pain, keep your knees bent with your feet wide apart with
your knees resting on each other.
2. Lift your head and take your chin towards your chest, which lengthens the back of the
neck. If your chin is higher than your forehead it is important to place a folded blanket
under your head.
3. Take your arms away from your body with the palms facing the ceiling. Make sure the
shoulder blades are resting evenly on the floor. If there is still tension in your shoulders,
you need to take your arms further away from your body until your shoulders completely
relax.
4. In addition to quieting the physical body in Savasana, it's also necessary to quieten the
sense organs. Your organs of perception – the eyes, ears and tongue – withdraw from the
outside world. The body and mind become one and you experience inner silence. Let the
eyes sink to the back of the head, then turn them downward to gaze at the heart. Release
your brain to the back of the head.
5. Just allow your body to completely relax. Bring a smile to your face and this helps you to
relax. The steady, smooth breathing in this posture allows energy to flow into the body,
invigorating it and reducing the stress of everyday life. Let yourself sink into a blissful
state, which is just between sleeping and being awake.
6. Stay in this posture for at least 5 minutes. To exit, first roll gently with an exhalation onto
one side, preferably the right. Take 2 or 3 breaths. With another exhalation press your
hands against the floor and lift your torso, and finally lift your head.
Beginner’s Tip
When you first practice Savasana it may seem impossible to quieten your mind. Thoughts
keep jumping in and out. When these thoughts come in, don’t pay them any attention. Just
let them float away like clouds. Take your attention to your breathing. Follow the cool breath
as it enters your nostrils down into your lungs and the follow the warm breath as it leaves
your lungs and comes out through your nostrils. This helps to keep your mind quiet.
Benefits of this posture
 Helps to alleviate nervous tension, migraine, insomnia
and chronic fatigue syndrome
 Relaxes the body and eases breathing
 Removes physical and mental fatigue
 Enhances recovery from all long-term or serious
illnesses
 Helps towards refreshing, dreamless sleep, especially
for those with sleep disorders.