Best yoga asana: How Savasana, the Corpse Pose, rejuvenates the body and mind

Benefits of Savasana: This easy yoga pose reduces stress and anxiety by activating the parasympathetic nervous system, lowering heart rate, and reducing stress hormones (Image: Canva)

How often have you heard people jokingly say their favorite yoga pose is Savasana? While it may seem like the easiest pose, Savasana, also called corpse pose, offers far more than just relaxation. This deeply restorative asana has several powerful benefits, from reducing stress to improving mental clarity and promoting physical healing.

Here’s how to perform Savasana and why it’s a must-have in your yoga practice:

How to perform Savasana:

Peaceful place: Start by finding a calm place. Spread a yoga mat and lie flat on your back. Ensure the area is quiet and free of distractions to improve your relaxation experience.

Also read | Yoga for beginners: Start your yoga journey with these 8 beginner-friendly asanas

Position your body: Spread your legs slightly apart, with your feet falling naturally to the sides. Your arms should be extended alongside your body, palms facing upward. Keep a little space between your arms and torso.

Align your spine: Make sure your body is in a straight line, and your head is in a neutral position, not tilted in any direction. Adjust your posture until it feels natural and comfortable.

Relax: Close your eyes and soften your gaze. Relax your facial muscles, letting go of any tension in your forehead, jaw, or eyes. Keep your mouth gently closed.

Focus on your breath: Bring your awareness to your breathing. Breathe deeply and slowly, allowing your chest and belly to rise and fall with each inhale and exhale. Let your breath be natural and calm.

Release your worries: As you lie still, allow each part of your body to release tension. Start from the tips of your toes and move upward, consciously relaxing each muscle group. Stay in this stillness for 5–10 minutes, or as long as you feel comfortable.

End it slowly: To come out of Savasana, gently start to wiggle your fingers and toes. Slowly bring awareness back to your body, stretch, and then roll over to one side. When you’re ready, press yourself up into a seated position.

Also read | Yoga asana: 5 yoga poses for strength, balance, flexibility

Savasana benefits:

Savasana is a powerful tool for both mental and physical health. It promotes deep relaxation, allowing both body and mind to integrate the benefits of physical practice while cultivating a sense of calm. The pose reduces stress and anxiety by activating the parasympathetic nervous system, lowering heart rate, and reducing stress hormones. It boosts mental clarity by clearing mental clutter, improving focus and concentration.

Emotionally, Savasana encourages balance, helping to soothe emotional fluctuations and improve well-being. It also strengthens the mind-body connection through mindfulness, supports physical healing by promoting circulation, and reduces muscle fatigue. Regular practice can improve sleep quality and balance the nervous system, restoring harmony between the sympathetic and parasympathetic systems.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.