Shavasana (Corpse Pose)

Asana Type

Lying Down

Target Body Part

Relaxation

Difficulty Level

Beginner

YCB Level

L1 - Yoga Protocol Instructor

Shavasana, also known as Corpse Pose or Mrtasana, is a hatha yoga and modern yoga asana used for relaxation at the end of a session. It is the standard pose for practising yoga nidra meditation.

How To Do Shavasana (Corpse Pose)

Step 1

Lie flat on your back, preferably without any props or cushions. Use small pillow below your neck if absolutely required. Close your eyes.

Keep your legs apart and let your feet and knees relax completely, toes facing to the sides.

Step 2

Place your arms alongside, yet a little spread apart from your body. Leave your palms open, facing upward.

Taking your attention to different body parts one by one, slowly relax your entire body.

Step 3

After some time, about 10-20minutes when you feel fully relaxed, keeping your eyes closed, slowly roll onto any one side. Lie in that position for a minute or so. Then, taking the support of your hands, gently sit up into a seated pose such as Sukhasana (Easy Pose).

Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. When you feel complete, slowly and gently open your eyes.

Benefits of Shavasana (Corpse Pose)

This posture leaves you in a state of rejuvenation.
It is the perfect way to end a yoga session, particularly if it has been a fast-paced one. It helps reduce blood pressure, anxiety, and insomnia.
This is an excellent way to ground the body and reduce the Vata dosha(imbalance of the air element) in the body.

Cautions of Shavasana (Corpse Pose)

None (unless your doctor has advised you, for some medical reason, to avoid lying on your back).

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Table of Contents

Asana Type

Target Body Part

Difficulty Level

YCB Level