In yoga, there’s one pose that everyone looks forward to at the end of a session—Savasana (or Shavasana), also known as Corpse Pose.
While the names may seem slightly different, they both refer to the same deeply relaxing posture in which you lie flat on your back, still and silent, allowing your body and mind to rest.
Savasana or Shavasana is much more than a resting pose; it’s a way to integrate the benefits of your entire yoga practice, connect with inner stillness, and release tension from both mind and body.
So, why the two names? Let’s dive into the relationship between Savasana and Shavasana, explore why they’re used interchangeably, and learn how to practice this foundational pose to experience its full benefits.
Savasana or Shavasana: What’s the difference?
In Sanskrit, the word “Sava” means “corpse” or “dead body,” while “asana” means “pose.”
Put together, Savasana (or Shavasana) translates directly to “Corpse Pose.”
The only difference between the terms Savasana and Shavasana is phonetic—the way the initial “S” is spelled and pronounced.
Both “Savasana” and “Shavasana” are correct and widely accepted:
- Savasana: This spelling is often used in modern yoga texts and classes, especially in English-speaking countries. Many find it simpler to say and easier to remember.
- Shavasana: This is closer to the traditional Sanskrit pronunciation, where the “S” sound has a softer “sh” sound. Some schools of yoga and Sanskrit purists prefer this spelling as it reflects the original sound more closely.
Both terms refer to the exact same posture and can be used interchangeably. Whether you encounter “Savasana” or “Shavasana,” rest assured it’s the same relaxing pose at the end of your practice.
How to practice Savasana (Shavasana): Step-by-step guide
Savasana may look like just lying down, but it’s a pose that requires mindful relaxation. Here’s how to get into it properly and enjoy its full benefits:
1. Lie flat on your back: Start by lying down on your mat with your legs extended and arms resting at your sides. Ensure your body is completely comfortable, with the spine aligned and head neutral.
2. Position your legs and feet: Allow your feet to fall naturally outward, keeping your legs slightly apart. Avoid straining to keep them in any one position; let them rest comfortably.
3. Position your arms: Rest your arms alongside your body, slightly away from your torso with palms facing up. This open position allows for relaxation and energy flow.
4. Relax your shoulders and neck: Gently roll your shoulders down and away from your ears, allowing the chest to open slightly. Make sure your neck is aligned with your spine and free of tension.
5. Close your eyes and focus on your breath: Close your eyes, and begin to bring your attention to your natural breath. There’s no need to control or alter it—simply observe each inhale and exhale as it flows.
6. Scan for tension: Mentally scan your body from head to toe, releasing any areas of tension. With each exhale, imagine yourself sinking deeper into the mat, feeling a sense of heaviness and release.
7. Stay in Savasana for 5–10 minutes: Remain in the pose for as long as is comfortable, ideally at least five minutes. Focus on your breath and the sensation of letting go, allowing thoughts to drift by without attachment.
8. Return to awareness: To come out of Savasana, begin by deepening your breath and gently moving your fingers and toes. Slowly draw your knees toward your chest, roll to one side, and then use your hands to come up to a seated position.
Benefits of Savasana (Shavasana)
Though it may seem simple, Savasana is incredibly powerful and offers both physical and mental benefits. Here’s why it’s considered essential in yoga:
1. Deep relaxation for mind and body: Savasana allows the nervous system to fully relax, reducing stress and promoting deep rest.
2. Integration of the practice: This pose allows you to absorb the benefits of your entire yoga session, helping your body and mind process and retain the effects of the practice.
3. Relieves muscle tension: Lying flat and allowing gravity to do the work helps release tension in muscles, especially in the back, shoulders, and hips.
4. Calms the nervous system: The stillness and focus on breath encourage a parasympathetic response, which calms the mind and promotes a state of relaxation.
5. Encourages mindfulness: Savasana encourages a meditative state, helping you cultivate mindfulness by observing sensations and thoughts without attachment.
Common challenges in Savasana and how to overcome them
Savasana can be surprisingly difficult, especially for those new to yoga. Here are some common challenges and tips to help you find comfort in the pose:
- Restlessness or fidgeting: If you find yourself struggling to stay still, focus on each breath, mentally counting the inhales and exhales to keep your mind calm.
- Discomfort in the lower back: If lying flat causes tension in the lower back, try bending your knees and placing your feet flat on the floor, hip-width apart, or put a bolster under your knees.
- Racing thoughts: It’s normal for the mind to be active at first. Rather than trying to “stop” thoughts, observe them as passing clouds. With time, your mind will settle naturally.
- Feeling cold: Savasana lowers body temperature, so consider covering yourself with a blanket or wearing warm layers.
Making Savasana part of a relaxing yoga routine
Savasana is often practiced at the end of a yoga session, but it can also be paired with other calming poses to create a complete relaxation routine. Here’s a suggested sequence:
1. Balasana (Child’s Pose): Begin with Child’s Pose to release tension in the hips and back, helping you ease into a relaxed state.
2. Supta Baddha Konasana (Reclined Bound Angle Pose): This pose gently opens the hips and chest while keeping the spine neutral, promoting openness and relaxation.
3. Viparita Karani (Legs-Up-the-Wall Pose): Place your legs up a wall to release tension from the lower back and increase circulation, helping to reduce stress.
4. Savasana (Shavasana): End with Savasana for 5–10 minutes to enjoy the full benefits of relaxation, stillness, and inner peace.
This sequence can be practiced any time you need to relax, recharge, or prepare for a restful night’s sleep.
Savasana or Shavasana: Which is correct?
As we’ve explored, both “Savasana” and “Shavasana” are correct spellings for this posture.
In Sanskrit, the pronunciation traditionally includes the “sh” sound, which gives us “Shavasana.”
However, “Savasana” has become widely accepted, especially in the Western yoga community.
In practice, both terms are understood to mean the same pose, and teachers may use either term interchangeably.
When choosing between the two, consider the style of yoga or the tradition you’re following.
Some schools may prefer “Shavasana” as the original Sanskrit pronunciation, while others use “Savasana” for simplicity.
The choice is a matter of preference, but the essence of the pose remains the same—a place of deep relaxation and integration.
Final thoughts
Savasana, or Shavasana, is more than just a resting pose; it’s a chance to connect with the present moment, calm the mind, and truly unwind.
As one of the most important and beloved postures in yoga, Savasana offers a space for healing, reflection, and peace, allowing the benefits of your practice to settle deeply into the body.
Whether you call it Savasana or Shavasana, embracing this pose regularly can help reduce stress, enhance mindfulness, and promote an overall sense of well-being.
So next time you roll out your mat, remember that the journey to inner peace can be as simple as lying down, letting go, and enjoying the stillness.
