Savasana is a sacred pause – a time to rest deeply and absorb the benefits of your practice. As the body becomes completely still and the breath flows naturally, tension melts away and the mind settles into quiet awareness.
This final relaxation invites total surrender, allowing the nervous system to reset and leaving you with a sense of calm, balance, and renewal.
How to Do Savasana (Step by Step)
- Lie flat on your back with your legs extended and arms relaxed by your sides, palms facing up.
- Allow your feet to fall naturally outward and your shoulders to settle into the mat.
- Gently close your eyes and take a deep breath in through the nose, exhaling slowly through the mouth.
- Release any control of the breath and allow it to find its natural rhythm.
- Scan your body from head to toe, softening each muscle with awareness.
- Let your jaw unclench, eyes relax, and tongue rest gently on the floor of the mouth.
- Remain still for 5–10 minutes, allowing the body and mind to rest in effortless awareness.
- To awaken, deepen your breath, gently wiggle your fingers and toes, and roll to one side before slowly sitting up.
Holding the Pose
- Support your neck and lower back with a blanket or bolster if needed.
- If your lower back feels strained, place a rolled blanket or bolster under your knees.
- Cover yourself with a light blanket to maintain warmth.
- Use an eye pillow to block light and encourage deeper relaxation.
- Focus on slow, even breathing or practice a short body-scan meditation to stay present.
Benefits of Savasana
- Promotes deep relaxation and inner peace
- Reduces stress, anxiety, and fatigue
- Lowers heart rate and blood pressure
- Calms the nervous system and restores energy
- Enhances mental clarity and mindfulness
- Integrates the physical and energetic benefits of your yoga practice
Common Mistakes & Helpful Tips
- Tension in the body: Consciously relax each area even small muscles like the jaw and fingers.
- Mind wandering: Gently bring attention back to the breath or body sensations.
- Uncomfortable position: Use props to ensure full physical comfort.
- Rushing the pose: Stay long enough for the body and mind to truly settle at least 5 minutes.
Variations & Modifications
Supported Savasana
Place a bolster or rolled blanket under your knees and a soft blanket under your head and neck. Let your arms rest comfortably by your sides with palms facing upward. This fully supported variation reduces lower back tension, allows the hips to soften, and encourages complete physical and mental relaxation.
Side-Lying Savasana
If lying on your back feels uncomfortable, gently roll onto one side in a fetal position. Place a pillow between your knees and another under your head to maintain spinal alignment. This nurturing option provides comfort while still offering the calming benefits of final relaxation.
Guided Relaxation
Enhance your Savasana with a recorded meditation, calming music, or a soft body-scan practice. Allow the guidance to anchor your attention and deepen your awareness. This approach supports mental clarity, emotional balance, and a profound sense of inner stillness.
Embody the Pose
Savasana is the final posture of practice, inviting complete rest and integration. As the body softens and the breath returns to its natural rhythm, the effects of your practice begin to settle deeply within. In this stillness, the mind clears, the nervous system restores, and a quiet sense of wholeness gently emerges.
Related Poses
- Legs-Up-the-Wall (Viparita Karani)
- Supine Spinal Twist (Supta Matsyendrasana)
- Seated Meditation (Sukhasana)