Yoga · Beginner

Savasana (Corpse Pose)

Savasana is a guided relaxation pose done lying flat on your back at the end of a yoga session or as a standalone rest practice. Despite looking like a nap, it's an active process of consciously releasing tension from every part of your body. It helps lower heart rate, calm the nervous system, and let your muscles absorb the work you've just done. Five to ten minutes here can leave you feeling more rested than you'd expect.

1. 01

   Lie flat on your back on a mat or firm surface with your arms a few inches away from your sides, palms facing up.

2. 02

   Let your feet fall open naturally — no need to hold them together.

3. 03

   Close your eyes and take three slow, deep breaths to signal your body it's time to settle.

4. 04

   Start at your feet and deliberately release any gripping or tension — imagine your feet getting heavy and sinking into the floor.

5. 05

   Work slowly upward: soften your calves, thighs, hips, belly, hands, arms, shoulders, jaw, and forehead one area at a time.

6. 06

   Let your tongue drop away from the roof of your mouth and unclench your teeth slightly.

7. 07

   Breathe naturally and resist the urge to fidget — each time your mind wanders, gently bring attention back to your breath.

8. 08

   Stay for at least five minutes before slowly rolling to one side to get up.

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  Skipping it or cutting it short — if you feel too busy to rest, that's usually a sign you need it most; even three minutes counts.

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  Lying with your chin tilted up, which strains the neck — place a folded blanket or thin pillow under your head so your forehead and chin are level.

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  Arms pressed tight against your sides — if your hands keep drifting back to your body, consciously move them out again so your chest can open.

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  Holding tension in your face without realizing it — check your jaw, brow, and eyes midway through and consciously soften them.

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  Falling fully asleep and waking up stiff — if you tend to doze off, set a gentle timer so you can transition out slowly rather than startling awake.