Corpse Pose, or Shavasana (Shuh-VAH-SUN-aa), is a restorative posture, lying flat on your yoga mat, that provides deep relaxation and rest for the body and mind. It gets its name from the Sanskrit words shava, meaning corpse, and asana, meaning pose. Corpse Pose is usually part of a yoga sequence and is practiced towards the end of a yoga class. This pose is often a favorite of yoga teachers and students alike because of the blissful, total relaxation it provides. Unfortunately, many yoga practitioners tend to skip this important pose in a rush to get to their day’s obligations. However, to get the best results from your yoga practice (and more enjoyment!), you should always save at least five minutes for Corpse Pose at the end of your asana practice. 
Learn how to enjoy all the surprising benefits of this ancient yoga posture.

Level of difficulty: Beginners

Corpse Pose benefits

• Provides deep, meditative rest, allowing cells and tissues to repair

• Relaxes the nervous system

• Releases stress and fatigue

• Relieves mild depression

• Releases muscular tension

• Stimulates the parasympathetic nervous system, resulting in reduced heart rate and blood pressure

• Reduces anxiety

• Cultures a deep, relaxed state and inner peace

• Reduces insomnia

• Balances the vata dosha (associated with the air element and dryness)

• Leaves you feeling rejuvenated

• Increases long-lasting energy levels and productivity

• Helps you gently end your yoga session 

Precautions

• Don’t practice Corpse Pose if your doctor has instructed you to avoid lying on your back 

• Back injury

• Ask your yoga teacher to show you modifications

Tips for practicing Corpse Pose

• Perform this posture on a flat, firm, supportive surface

• Practice Corpse Pose in a quiet and relaxing environment with peaceful surroundings

• While practicing Corpse Pose, keep the space relatively dark 

• Try covering your eyes with an eye pillow to help you go deeper into relaxation

• Avoid all movement during Corpse Pose so you don’t get distracted and disrupt the restfulness of the practice

• Use a light blanket to keep your body warm if needed

Preparatory poses

• Fish Pose is a good heart-opening supine pose that practitioners often use right before going into Corpse Pose

• Sun Salutations

Corpse Pose step-by-step instructions

1. Lying flat on your back on top of your mat with your legs straight. You can use a folded blanket or a small pillow under your neck or knees bent if needed to make your entire body completely relaxed and comfortable.

2. Keep your legs spread comfortably about hip-width apart, and let your feet, knees, and toes relax completely (your feet may rotate slightly outward). Close your eyes.

3. Place your arms alongside your body, palms facing the sky. Let your hands and fingers relax. Gently tuck your shoulder blades so they are flat on your mat, and let your chest softly open up.

4. Simply be with your body and breathe. Take a couple of deep, slow breaths, becoming aware of your chest and abdomen rising and falling.  After a few breaths like this, begin to breathe normally. Relax and feel as though your whole body is melting into the earth beneath you. Completely surrender and let go. Keep your body totally still for a few minutes. 

5. Without much effort, scan the entire body, taking your awareness to different body parts one by one.  Slowly release tension from your feet, calves, knees, thighs, pelvis, hips, abdomen, chest, shoulders, right arm and hand, left arm and hand, neck, face, tongue, head, and scalp. As you scan your body, feel yourself sinking deeper and deeper into relaxation. In the beginning, your mind wanders, but it will slowly settle down into stillness. 

6. Remain still in this relaxed state for at least 5 to 10 minutes. 

7. To begin to come out of Corpse Pose, keep your eyes closed and gently wiggle your fingers and toes.  

8. Slowly roll onto your right side and rest in the fetal position for a few moments.

9. Using the support of your right hand, gently come up into a seated position. 

10. Keep your eyes closed, and take a few deep breaths in and out as you gradually become aware of your environment and body. When you feel complete, slowly and gently open your eyes. This is a great time to practice pranayama and meditation.

Follow-up poses

• Corpse Pose is typically practiced as the final relaxation posture in your yoga practice

• Breathwork and meditation typically follow Corpse Pose

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