The Healing Power of Savasana: the Physical and Emotional Benefits

In yoga, Savasana, or Corpse Pose, might be the most underrated yet profoundly important posture. Often viewed as simply the final resting pose of a yoga session, Savasana holds a depth of physical and emotional benefits that extend far beyond mere relaxation.

This deceptively simple pose, where you lie flat on your back - or another variation - is not just about rest; it’s about integration, healing, and surrender. Let’s slowly slide into why Savasana is such a crucial part of any yoga practice and how you can modify this beautiful pose to suit wherever you are on your journey.

Physical Benefits of Savasana

1. Deep Relaxation and Stress Relief: The primary physical benefit of Savasana is the deep relaxation it induces. By lying completely still, the body is able to enter a state of profound rest, which helps to lower the heart rate, reduce blood pressure, and decrease muscle tension. This level of relaxation is crucial for combating the effects of stress on the body, promoting overall well-being.

Calm your nervous system by focusing on your breath

2. Nervous System Reset: Savasana is a powerful way to calm the nervous system. As you lie in this pose, the parasympathetic nervous system is activated, which is responsible for the “rest and digest” response. This helps to counterbalance the “fight or flight” response, leading to reduced anxiety, better digestion, and improved immune function.

3. Improved Circulation and Oxygen Flow: When the body is fully relaxed in Savasana, blood flow becomes more efficient, which enhances the delivery of oxygen to the body’s tissues. This can help rejuvenate tired muscles, aid in recovery after physical exertion, and promote overall cellular health.

4. Increased Body Awareness: Although Savasana is about relaxation, it’s also an opportunity to cultivate greater awareness of your body. By focusing on your breath and noticing any areas of tension, you can develop a deeper connection to your physical self. This increased awareness can help you identify stress patterns or areas that need more attention in your yoga practice.

5. Enhanced Sleep Quality: The deep relaxation and stress reduction achieved in Savasana can have a positive impact on your sleep. Practicing Savasana regularly, especially at the end of a yoga session, can help to improve the quality of your sleep by promoting relaxation and reducing the time it takes to fall asleep.

Emotional Benefits of Savasana

1. Emotional Release and Healing: Savasana provides a safe space to process and release stored emotions. The stillness and silence of the pose create an environment where you can let go of emotional tension, allowing feelings to surface and be released without judgment. This can be incredibly healing, especially for those dealing with emotional stress or trauma.

2. Mind-Body Integration: After a physically demanding yoga session, Savasana allows you to integrate the benefits of your practice on a deeper level. It’s a time to absorb the energy, strength, and flexibility you’ve cultivated, helping you to connect more deeply with your body and mind. This integration can lead to a greater sense of wholeness and well-being.

3. Cultivating Stillness and Inner Peace: In our fast-paced world, taking time to be still is a rare gift. Savasana teaches us the value of stillness and how to find peace within it. This practice of being present with yourself, without distraction or movement, can lead to a profound sense of inner calm and clarity.

Find stillness and inner peace in Savasanna

4. Letting Go of Control: Emotionally, Savasana is about surrender. It’s about letting go of the need to control or strive, and instead, simply being. This can be a powerful lesson in acceptance—learning to accept where you are, as you are, without needing to change anything. This emotional surrender can lead to greater self-compassion and emotional resilience.

5. Building Patience and Presence: Remaining still and focused in Savasana can be challenging, especially for those who are used to constant activity. However, this challenge teaches patience and the ability to stay present with oneself. Over time, this can translate into a greater capacity for patience and mindfulness in everyday life.

Variations and Adjustments for Savasana

Savasana may look simple, but achieving true relaxation in this pose can be more challenging than it seems! Thankfully, there are several variations and adjustments you can make to ensure that your body is fully supported, allowing you to experience the full benefits of the pose.

1. Supported Savasana with Bolsters: If you have lower back discomfort or tight hips, placing a bolster or rolled-up blanket under your knees can help relieve tension in the lower back. This slight elevation of the legs helps to maintain the natural curve of the spine, making it easier to relax.

2. Reclined Savasana (Supta Baddha Konasana): For a more heart-opening experience, bring the soles of your feet together and let your knees drop out to the sides, forming a diamond shape with your legs. Support your knees with blocks or blankets to prevent strain. This variation can open the hips and chest, enhancing relaxation and emotional release.

3. Savasana with a Blanket Over the Body: Covering yourself with a blanket can create a sense of warmth and security, helping you to relax more deeply. The weight of the blanket can also provide a gentle grounding sensation, which can be particularly comforting for those who feel anxious or unsettled.

4. Eye Pillow or Towel for the Eyes: Placing an eye pillow or folded towel over your eyes can help block out light and stimulate the parasympathetic nervous system, encouraging deeper relaxation. The slight pressure on the eyes can also have a calming effect on the mind.

Use an eye pillow to enable deeper relaxation

5. Chair Savasana: If lying flat on the floor is uncomfortable or not accessible, you can practice Savasana in a chair. Sit back with your feet flat on the floor, and rest your hands in your lap or on the armrests. Close your eyes, focus on your breath, and allow your body to relax fully.

6. Wall-Supported Savasana (Legs-Up-the-Wall Pose): Another variation that can be incredibly restorative is lying with your legs up the wall. This can help reduce swelling in the legs and feet, calm the nervous system, and promote deep relaxation. Simply scoot your hips close to a wall and extend your legs up, keeping them straight. You can place a blanket under your hips for additional support.

7. Side-Lying Savasana: If lying on your back is uncomfortable, you can take Savasana on your side. Use a pillow or blanket to support your head and another between your knees to keep the spine aligned. This variation can be especially beneficial for those who are pregnant or have lower back pain.

Conclusion

Savasana is often considered the most important pose in yoga because it allows the body and mind to absorb and integrate the benefits of the entire practice. While it may seem simple, its impact is profound, offering deep physical relaxation, emotional healing, and a chance to cultivate stillness and presence.

By exploring different variations and adjustments, you can make Savasana a truly restorative experience that gives you exactly what you need in the moment you practise it. So, next time you find yourself in this final pose, embrace the stillness, surrender to the moment, and let the healing power of Savasana wash over you. Bliss!