Pose, Steps and Benefits of Savasana

Benefits of savasana

  • Relaxes your body and middle nervous system.
  • Calms your mind.
  • Relive stress and depression.
  • Reduces fatigue and headache.
  • Improve sleep.
  • Decreases the beta waves in brain and change slower brain waves.

Corpse Pose

Corpse pose, Savasana


  1. In Savasana it is very essential at that time the body be placed in a neutral position. Sit on the floor with your knees bent, lean back your forearms and feet on the floor.
  2. Raise your pelvis slightly off the floor and, with your hands, push back of the pelvis toward the tailbone, then return the pelvis to the floor.
  3. Inhale and gradually lengthen the right leg, then the left, just about through the heels.
  4. Release both legs, softening the groins, and see that the legs are angled evenly relative to the mid-line of the torso, and that the feet turn out equally.
  5. Slender the front pelvis and soften (but don’t flatten) the lower back.
  6. With your hands lift the base of the skull away release the back of the neck down toward the tailbone.
  7. If you have any difficulty doing this, support the back of the head and neck on a folded blanket.
  8. Enlarge the base of the skull too, and lift the streak of the neck diagonally into the center of the head.
  9. Make sure your ears are equidistant from your shoulders.
  10. Reach your arms toward the ceiling, at a 90 degree angle to the floor. Rock slightly from side to side and broaden the back ribs and the shoulder blades away from the spine. Then release the arms to the floor, angled evenly relative to the mid-line of torso.
  11. Turn the arms outward and stretch them away from the space between the shoulder blades.
  12. Rest the backs of the hands on the floor as close as you comfortably can to the index finger knuckles.
  13. Make sure the shoulder blades are resting evenly on the floor.
  14. Imagine the lower tips of the shoulder blades are lifting diagonally into your back toward the top of the sternum. From here, spread the collarbones.
  15. In addition to quieting the physical body in Savasana, it’s also necessary to pacify the sense organs. Soften the root of the tongue, the wings of the nose, the channels of the inner ears, and the skin of the forehead, especially around the bridge of the nose between the eyebrows.
  16. 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.
  17. Stay in this pose for 5 minutes for every 30 minutes of practice.
  18. To finish this asana, first roll gently with an exhalation onto one side, preferably the right. Take 2 or 3 breaths.
  19. With another exhalation press your hands against the floor and lift your torso, dragging your head slowly after. The head should always come up last.


Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way.