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Joseph RENGER, CC BY-SA 3.0, via Wikimedia Commons Shavasana - Corse Pose |
Step-by-Step Guide to Practicing Shavasana
1. Prepare Your Space and Mat
Begin by choosing a quiet and comfortable place where you won’t be disturbed for the next 10 to 20 minutes. Unroll your yoga mat completely, ensuring it lies flat and smooth on the ground. If needed, you can place a folded blanket under your head or knees for additional comfort, especially if you have any lower back pain or neck stiffness.
Now, lie down gently on your back. Make sure your body is aligned symmetrically from head to toe. The key here is comfort and balance.
2. Positioning Your Legs and Feet
Stretch your legs out straight, keeping them slightly apart—about hip-width or shoulder-width distance. Your feet should fall naturally outward. There should be no tension in your thighs, calves, or ankles. Avoid pressing your legs together. Let them lie loosely, completely relaxed. The legs should not be forced into any position; they should simply rest on the ground.
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Joseph RENGER, CC BY-SA 3.0, via Wikimedia Commons Shavasana - Corse Pose |
3. Positioning Your Arms and Hands
Next, place your arms alongside your body, but not touching it. Keep a small gap between your arms and your torso—this allows air and energy to circulate freely. Turn your palms upward, facing the ceiling, which promotes openness and reception. Allow your fingers to curl naturally. Do not clench them. Let them fall into their relaxed position.
4. Relax Your Face and Close Your Eyes
Gently close your eyes, allowing your eyelids to soften. Begin by relaxing your facial muscles—let go of any tightness around the eyes, eyebrows, jaw, or lips. Unclench your jaw, and allow your tongue to rest naturally on the floor of your mouth. This relaxation of the face sets the tone for the rest of the body to follow.
Keeping your eyes closed also helps draw your awareness inward, cutting off visual distractions and aiding mental stillness.
5. Begin Conscious Breathing
Start taking slow, deep breaths, inhaling through the nose and exhaling through the nose. Do not try to force your breath. Let it flow naturally and rhythmically. Feel the gentle rise and fall of your chest and abdomen as you breathe. This process of mindful breathing helps anchor your awareness to the present moment and begins the process of full-body relaxation.
Focus on your breath, and with every exhale, imagine releasing tension from your body.
6. Perform a Full Body Scan
Now, begin to direct your attention methodically through the different parts of your body, starting from the top of your head and moving all the way down to your toes. This is often called a body scan and is a key aspect of entering a deep Shavasana state.
Biswarup Ganguly, CC BY 3.0, via Wikimedia Commons
‘International Day of Yoga’ - Kolkata
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Begin by focusing on your scalp, forehead, and eyes—allow them to relax.
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Move down to your cheeks, jaw, neck, and shoulders. Let go of any tightness.
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Continue the journey down your arms, feeling them grow heavier and more relaxed.
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Now bring your awareness to your chest and heart, letting it soften with each breath.
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Shift to your abdomen, hips, thighs, knees, and lower legs.
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Finally, relax your ankles, feet, and toes.
Imagine that with each breath out, you are sinking deeper into the floor, as if your body is melting into the mat. The goal is to achieve a sense of complete physical and mental surrender.
7. Maintain Stillness and Inner Awareness
Once you have moved through the full body, remain still. Your breathing should now be slow, steady, and effortless. Do not move your limbs or adjust your posture unless absolutely necessary. Stay completely present with your body and breath.
In this state, your body is resting, but your mind remains quietly alert. You are not sleeping, and yet, you are not actively thinking either. You are simply observing the sensations, thoughts, and breath—without judgment or attachment.
8. Duration and Exit
Stay in Shavasana for 5 to 10 minutes, or longer if you prefer. Advanced practitioners may remain in this posture for 20 to 30 minutes, especially for deep restoration or stress recovery.
To come out of the posture, begin to deepen your breath gently. Start by wiggling your fingers and toes. Then slowly roll onto your right side, taking a fetal position. Rest there for a few breaths before using your hands to press yourself up into a seated position. Keep your eyes closed or softly open.
Take a moment to notice how you feel—mentally, emotionally, and physically—before moving on with your day or continuing your yoga practice.
Cautions and Common Challenges in Shavasana
While Shavasana is suitable for people of all ages and fitness levels, beginners might experience some initial challenges:
1. Difficulty Relaxing
It’s common to find it difficult to relax fully, especially in the beginning. The body may be still, but the mind might continue racing with thoughts, worries, or distractions. With regular practice, your body and mind will learn how to enter this restful state more easily. Don’t be discouraged if it feels awkward or ineffective at first—consistency is key.
2. Feeling Sleepy or Drowsy
Many people find themselves drifting off to sleep during Shavasana. This is particularly common when you’re tired or practicing at the end of the day. While it’s not harmful to fall asleep, the true purpose of Shavasana is conscious relaxation, not unconscious rest.
If you want to avoid sleepiness, try keeping your breath slightly more active, or practice the pose with the intention of staying alert. You might also focus your attention on a mantra, sound, or sensation.
3. Physical Discomfort
Some people may experience discomfort in the lower back, neck, or shoulders when lying flat. If this happens, you can place a rolled blanket or bolster under your knees, which helps release pressure from the spine. A small cushion or folded towel under the head can support the neck if needed.
Listening to your body and making small adjustments will help you get the most out of this pose.
Benefits of Shavasana (Corpse Pose)
Shavasana is more than just lying down—it offers a wide range of physical, emotional, and spiritual benefits. Here are some of the most well-known:
1. Deep Physical Relaxation
By allowing every muscle in the body to let go, Shavasana triggers the parasympathetic nervous system—the "rest and digest" state. This helps reduce physical fatigue, tension, and soreness from exercise or stress.
2. Mental and Emotional Calm
Practicing this pose regularly helps quiet the mind, reduce anxiety, and ease symptoms of depression. It improves clarity of thought and emotional resilience. Even just 10 minutes a day can have a profound effect on your overall mental health.
3. Recovery After a Yoga Session
Shavasana is typically practiced at the end of every yoga session. It acts as a transition from physical activity to rest, integrating the benefits of all the poses you’ve performed. It ensures your body absorbs the effects of your practice fully.
It may also be practiced at the beginning of a yoga session to center your mind and prepare your body.
4. Improved Sleep Quality
Although not a substitute for sleep, regular practice of Shavasana can help with insomnia and sleep disturbances by promoting deeper relaxation and calming the nervous system.
If practiced before bed, it can ease you into a restful night’s sleep.
5. Stress Reduction and Lowered Blood Pressure
Through deep breathing and mental stillness, Shavasana lowers cortisol levels, reducing chronic stress. This can also lead to lower blood pressure, reduced heart rate, and improved digestion over time.
6. Enhances Self-Awareness
This pose encourages self-inquiry and self-awareness by helping you become more attuned to your body and mind. You might notice patterns of tension or thought habits that were previously unconscious.
Conclusion
Though Shavasana might look like the easiest yoga posture, it is, in many ways, one of the most transformative. In today’s fast-paced, always-on world, taking time to simply lie still and breathe is a powerful act of self-care.
When practiced with patience and sincerity, Shavasana can become a sanctuary—a space to heal, recharge, and reconnect with yourself. Whether you're a beginner or a seasoned yogi, this pose is essential for a balanced and sustainable practice.
So the next time you roll out your mat, don’t rush through this final pose. Embrace the stillness, sink into the silence, and experience the true power of complete relaxation.
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