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Shavasana: How to Do Shavasana And Its Benefits

Shavasana or corpse posture is a yoga pose that helps to reduce physical and mental stress after a workout. Shavasana is a restorative asana that helps to relieve fatigue and relax the body and mind. Traditional yoga sequences end with a corpse pose. It can, however, be utilized to quiet the body before practice or to rest in the middle of a sequence. “Yoga Teacher Training in India” When employed at the end of yoga practice, it is usually followed by a period of seated meditation to re-integrate the body, mind, and spirit back into the world.

“Relaxation is a skill that should not be overlooked. The most difficult pose in your practice may be Corpse Pose.”

What is Corpse Pose – Shavasana?

The name is derived from the Sanskrit words: shava and asana, which means as follows:

  • Śhava(शव)- “corpse”
  • Āsana(आसन)- “posture” or “seat”

Mrtasana is derived from the Sanskrit word Mrtasana: मृत mṛta, “death”.



What are the Benefits of Corpse – Shavasana?

Shavasana, or Corpse Pose, is a must-do at the end of every yoga session. While decreasing stress and tension, this posture rejuvenates the body, mind, and spirit. As Shavasana has numerous health benefits, some of them are listed below as follows:

  • Relaxes the Body

Shavasana relaxes the entire body muscles. This posture is about being mindful and aware of the breath. It rejuvenates your body by bringing sufficient oxygen to the muscles and releases any trapped tensions.

  • Releases Stress

Shavasana is a technique that involves progressively relaxing one body part, one muscle, and one thought at a time. When we practice this every day, our body becomes conditioned to release stress.

  • Calms the Nervous System

In Shavasana, the entire spine is held straight and relaxed from the crown down. The nervous system relaxes and the mind calms “200 Hour Yoga Teacher Training in India” as the spine relaxes in conjunction with deep breathing.

  • Repair Tissues and Cells

Shavasana generates a deep, contemplative state of relaxation that may help with tissue and cell healing as well as stress alleviation.

  • Reduces Blood Pressure

Blood pressure is improved as well as the body and mind are relaxed. Keeps the body free of tension and weariness while also lowering blood pressure and relaxing the heart.

  • Enhances Concentration

Shavasana induces a deep meditative state in the body. It allows the practitioner to concentrate on every portion of the body. It broadens the intellect and, as a result, improves memory and focus.

  • Boosts Energy Level

If you are weary or anxious, Shavasana might help you regain energy quickly. Every aspect of the body is relaxed, and the body’s rejuvenation boosts productivity.

  • Reduces Vata Dosha

Shavasana is a wonderful approach to center the body and minimizes Vata dosha (air element imbalance) in the body.

What Are Steps by Step procedures of Corpse – Shavasana?

Here are the step by step procedures to perform corpse pose or Shavasana are as follows:

  1. Lie down flat on your back preferably without any props. If required place a small pillow beneath the neck.
  2. Gently close your eyes.
  3. Keep legs shoulder-width apart. Toes pointed outside.
  4. Straighten the arms and let the palms face upward with curled fingertips.
  5. Close your eyes gently and relax the whole body.
  6. Take attention to different parts of your body one by one starting from your right foot, moving onto the right knee, and to the entire right leg.
  7. Just relax with every incoming and outgoing breath.
  8. Then repeat the same with the left leg. Similarly moving upwards to your head.
  9. Be present at the moment surrendering the body to the floor and hold the pose for 10-20 minutes.
  10. Keeping your eyes closed roll on to your left and be there for a minute.
  11. Then, “300 Hour Yoga Teacher Training in India” pressing the right palm to the floor, gently sit up in an easy pose, with eyes closed keep breathing deeply.
  12. Whenever you feel complete, you may gently open your eyes.

How to Relax Different Parts of the Body in Corpse – Shavasana?

To relax the different parts of the body in Shavasana you can try the following methods:

  • To relax the eyes and mind

To relax your eyes and thoughts in mind, gently cover your eyes with a cloth or an eye bag to block out the light and relax the pupils.

  • To relax your neck

Place a folded blanket or cushion under your neck and head so your forehead is slightly higher than your chin to support your neck.

  • To relax the abdomen

Place a sandbag, block, or a few blankets horizontally across your lower belly to relax it.

  • To relax the lower back

Place a rolled-up blanket or cushion beneath your knees to relax your lower back.

What are the variations of Shavasana?

Here are some variations of Shavasana are as follows:

  • Shavasana with bent legs: Lay down on your back keeping the legs bent on your knees. The feet touch the ground and your arms are placed by your sides with palms facing up. Rest steps are the same as Shavasana.
  • Savasana variation Arms Up: After getting in Shavasana, extend your arms overhead, palms facing up, while you inhale.
  • Savasana with hands bent on the Side: Lay on your back, bring your arms by your sides. From there bending your elbows bring your hands to your shoulder level with palms facing up.
  • Advasana: Also called reverse Corpse, “500 Hour Yoga Teacher Training in India” lay on your stomach and raise arms overhead with palms facing the floor(or bring your hands to the front keeping the elbows flexed outwards). Bring your forehead to the floor and relax your body.


Savasana is a meditative asana without a doubt. It can also be used to prepare for Yog Nidra meditation. Corpse Pose can help you have a good night’s sleep by promoting deep, restful slumber. Use the same points of posture and supports in bed as you use on your mat for Savasana. Relax your mind by holding the stance for several minutes.

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