Savasana, also known as the Corpse Pose, is one of the most relaxing yet essential postures in yoga. It appears simple — lying still on your back — but achieving complete physical and mental relaxation requires awareness and mindfulness. While it’s often practiced at the end of a yoga session, many people underestimate its importance or perform it incorrectly. Understanding the Savasana precautions ensures that this pose brings peace and not discomfort.
Let’s explore the significance of Savasana, the correct way to perform it, and the key precautions to keep in mind for a safe and calming experience.
What is Savasana?
Derived from the Sanskrit word “Sava” meaning corpse and “Asana” meaning pose, Savasana represents complete surrender and stillness. The posture aims to rest the body and calm the mind after intense yoga practice or physical activity. It’s not just about lying down — it’s about conscious relaxation, where your body remains motionless, and your mind becomes silent and centered.
Benefits of Savasana
Savasana offers numerous physical and mental benefits when done correctly:
Relieves stress and anxiety: Helps reduce tension by calming the nervous system.
Improves focus: Restores mental clarity and concentration.
Reduces fatigue: Recharges the body after physical exertion.
Promotes healing: Enhances blood circulation and helps lower blood pressure.
Improves sleep quality: Regular practice can ease insomnia and restlessness.
Despite being a resting posture, performing it with awareness is key. However, if practiced incorrectly, Savasana can cause unease, discomfort, or even tension in the body.
Common Mistakes in Savasana
Many beginners find it hard to stay still or relax completely. Here are a few mistakes to avoid:
Holding tension in the body: Tightening the jaw, shoulders, or legs defeats the purpose of the pose.
Incorrect posture: Lying with an arched back or uneven shoulders can lead to discomfort.
Falling asleep: Savasana is about awareness, not unconsciousness — the goal is mindful rest.
Practicing in noisy surroundings: External distractions make it difficult to relax fully.
Skipping it altogether: Some skip Savasana after yoga, but it’s essential for integrating the benefits of the entire practice.
Step-by-Step Guide to Practice Savasana Correctly
Find a quiet space: Choose a calm environment with minimal light and noise.
Lie flat on your back: Place your legs slightly apart and let your arms rest beside your body, palms facing upward.
Align the body: Ensure your spine, neck, and head are in a straight line.
Close your eyes and relax: Slowly release tension from each body part — from your toes to your forehead.
Breathe naturally: Focus on your breath without controlling it.
Stay still: Remain in this position for 5–10 minutes or longer if comfortable.
To release: Gently bring awareness back, wiggle your fingers and toes, and roll to your right side before sitting up slowly.
Savasana Precautions You Must Follow
Even though it’s a relaxing pose, Savasana precautions should be followed to prevent strain and discomfort:
1. Avoid hard surfaces
Practicing on a hard floor can cause pressure on your spine or head. Always use a yoga mat or soft blanket underneath to support your back.
2. Neck support for cervical issues
If you suffer from neck pain or cervical spondylitis, place a small folded towel or cushion under your head for support. Avoid tilting the head backward.
3. Keep the body aligned
Misalignment of the spine or uneven posture can lead to back pain. Make sure your shoulders, hips, and legs are symmetrical.
4. Modify for back problems
Those with lower back pain can bend their knees slightly or place a bolster under their knees to reduce tension on the spine.
5. Pregnant women should avoid lying flat
In later stages of pregnancy, lying on the back can compress major blood vessels. Pregnant women should rest on their left side with support under the abdomen.
6. Avoid cold environments
Since the body temperature drops during relaxation, ensure the room is warm and comfortable. You may use a light blanket to stay cozy.
7. Do not practice immediately after meals
Performing Savasana right after eating can cause discomfort or indigestion. Wait at least 2 hours after a meal before practicing.
8. Stay conscious and aware
Falling asleep reduces the meditative effect. The goal is to stay relaxed yet alert, observing the natural rhythm of breath and stillness.
Who Should Avoid or Modify Savasana?
While Savasana is safe for most people, certain conditions may require modifications or medical advice:
Individuals with severe back injuries or spinal issues.
Those with respiratory problems that worsen while lying flat.
Pregnant women beyond the first trimester.
People suffering from dizziness or vertigo may prefer reclining with head support.
In such cases, consult a yoga instructor or healthcare provider before performing the pose.
Tips for a Better Savasana Experience
Practice in a quiet, dimly lit room for deep relaxation.
Use a soft eye mask to block out light.
Add gentle background music or nature sounds to calm the mind.
Set a timer for 10–15 minutes to stay relaxed without worrying about time.
Focus on your breathing or body sensations to remain aware.
Mental Awareness During Savasana
Savasana is not only physical relaxation but also a practice of mindfulness. As you lie still, thoughts may arise — simply observe them without judgment. Bring your attention back to your breath each time the mind wanders. This helps train your awareness, reducing anxiety and mental fatigue over time.
Conclusion
Though it appears simple, Savasana is one of the most profound yoga poses when practiced mindfully. Following the right Savasana precautions ensures you experience deep relaxation without strain or discomfort. It rejuvenates the body, clears the mind, and restores energy — making it a perfect closure for every yoga session.
So next time you finish your practice, don’t skip Savasana. Embrace stillness, follow the precautions, and let your mind and body fully unwind into peace.
