Body relaxation with yoga: savasana, or the corpse pose
Well-being — di ilaria Scaglianti
Savasana is also known as the “corpse pose” and is a yoga position practised during guided relaxation: find out how to practise it with LifeGate's tips.
Body relaxation with yoga: savasana, or the corpse pose
Savasana is also known as the “corpse pose” and is a yoga position practised during guided relaxation: find out how to practise it with LifeGate's tips.
by Daniela Moroni
In Sanskrit, "sava" means "having the appearance of a dead human body," and savasana is indeed also known as the "corpse pose": the body lies on the ground in a supine position, completely abandoned, without any movement.
Guided savasana: instructions for practising the savasana position and relaxing the body
To assume the savasana posture, lie down on your back: legs slightly apart, toes turned a little outward; the spine as closely pressed to the ground as possible, with the lumbar and cervical areas well extended; arms at the sides of the body, palms facing upward, fingers soft; throat, tongue, jaw, eyes and forehead relaxed.
With your eyes closed, scan your entire body moving upward from feet to head: feet, calves, thighs, glutes, abdomen, chest, back, shoulders, arms, throat and neck, face and head. If you notice any areas of tension, allow them to release and mentally encourage their relaxation.
Your body will gradually surrender completely to the ground. If you feel that tension persists, scan again mentally from feet to head, allowing any tightness to dissolve.
After relaxing the muscles, bring your awareness deeper, allowing the internal organs to relax: the organs of the abdomen, chest and head. Your heartbeat will become slower and more regular, as will your breathing.
At this point you are ready to follow your breath: observe it without consciously influencing it. Simply notice the gentle movement of breathing within the body, letting it remain natural, just as it comes. Stay with this awareness for a while, without hurry.
Finally, allow the mind to rest as well. Let thoughts wander freely, let them flow, come and go. Thoughts, images and emotions arise and pass: receive them passively, as though observing them from the outside, without dwelling on anything in particular. Be watchful to remain awake and conscious; do not fall asleep.
After a while, bring your awareness back to your breath, then to your whole body: feel your body relaxed. Then gradually begin to restore movement to the body, starting from the feet and hands, until you stretch it all out actively.
You are ready to end the practice: open your eyes and slowly bring yourself to a seated position. Savour the effects of the relaxation.
The benefits of the savasana position
The benefits of the corpse pose in yoga, or savasana, are numerous. This asana is usually practised at the end of every yoga session with the aim of allowing body and mind to relax, but above all to ensure that the benefits derived from the practice of the entire yoga session are deeply assimilated.
The position also aims to relieve physical fatigue by reducing muscular tension, but it is above all relaxing for the mind: it reduces tiredness and stress, and is also very useful for combating insomnia and improving sleep.
It also helps to lower blood pressure by reducing anxiety and headaches, and when practised daily, some mild forms of depression may disappear. Concentration and memory can also benefit greatly from this position.