Step 1: Setup
Create comfortable support and neutral posture.
Savasana (Corpse Pose)
ā¤ļā¤ĩā¤žā¤¸ā¤¨ | Restorative Asana practice details from Nirog Yoga
Introduction
Savasana is the principal integration posture that restores the nervous system and assimilates practice effects.
Key Alignment Cues
- Lie symmetrically with natural spinal curves.
- Allow feet and arms to relax outward.
- Soften facial muscles, jaw, and eyes.
- Let breath become effortless and quiet.
Benefits
- Deep relaxation and stress reduction.
- Supports recovery from physical exertion.
- Improves mind-body integration and awareness.
Precautions
- Use support under knees for low-back discomfort.
- Cover body if feeling cold to prevent tension.
Modifications
- Side-lying savasana for pregnancy or back discomfort.
- Bolster under knees and blanket under head.
Common Mistakes
- Maintaining subtle muscular tension in shoulders and jaw.
- Treating pose as nap instead of conscious relaxation.
Practice Rhythm
Recommended hold: 3 to 10 minutes
Breath pattern: Natural breathing with non-interference.
How to Practice (Step-by-Step)
- Lie on back with legs comfortably apart.
- Place arms slightly away from torso, palms up.
- Close eyes and scan body for unnecessary tension.
- Remain still, then exit gradually.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Settle gradually with smooth and effortless breath.
Step 3: Exit and Reset
Roll to right side and return to seated posture slowly.