Savasana and Its Benefits

What Is Savasana?

Savasana is a relaxation pose that helps to release tension across the body after a heavy workout or stretching or twisting yoga poses. It is also referred to as the corpse pose which is done by lying flat on the floor as a corpse and relaxing the mind and body. It also helps to relax and promote overall well-being physically, mentally, and spiritually. Though it appears easier, it is the most difficult pose to achieve. This pose helps to relax gradually by slowly releasing muscle tension throughout the body. Doing a savasana pose at the end of a routine yoga practice is advisable to enhance the benefits of other yoga asanas. This practice usually takes 10 to 20 minutes but can get effective results even after doing a few minutes of this posture.

How to Perform the Savasana Pose?

• Lie on the back with straight legs and raise the arms at the sides by facing the palms upward.

• Relax in the same position with eyes closed.

• Take a deep breath and start focusing from the head to the toes without any distractions, and slowly every part begins to loosen and release the energy.

• Try to relax without any thoughts, and to improve concentration, use relaxing music.

• Hold the position for five minutes.

• To return, take a deep breath and slowly move the body by moving the fingers and toes.

• Bend the knees in the same position and turn to one side. Use the arms as a pillow and hold it for a few seconds.

• Return to the sitting position.

What Are the Variations in the Savasana Pose?

The most variations used in the savasana pose include:

1. Legs on a Chair: This position helps to relax the back by releasing the back muscles and legs by keeping the legs on a chair, relaxing the calf muscles.

Steps to Be Followed:

• Lie in front of a chair and lift the legs with bended knees.

• Keep the legs on a chair by placing the calves on it.

• Raise the hands sideways by placing the palms upward.

• Support the Back and Head: This modification helps to release the tension in the upper back and shoulders by raising the back and head with support and holding the position for several minutes by focusing the breaths. This also helps to improve mental clarity and focus.

Steps to Be Followed:

• Lie on bended knees by placing a cushion or folded blanket on the back and the head to raise the back and head with the support.

• Take a deep breath, focus on the filling of the lungs evenly, and note the chest expansion both upward and outward during inhalation.

• Support the Knees: This modification helps to release the hip, lower back, and knee tension.

Steps to Be Followed:

• Lie flat on the back with knees raised by placing folded blankets or cushions under the knees.

What Are the Benefits of the Savasana Pose?

• Regulates Heart Functions: Savasana pose helps to return the heart rate to a regular rate after a heavy workout or yoga asanas, so it is best to finish the yoga or exercises with the savasana pose. This pose helps to relax the activated muscles and restore blood circulation after exercise or yoga. During a heavy workout, the heart muscle pumps harder to increase the blood flow to the muscles, which may increase the blood pressure. It also helps to reduce blood pressure in hypertensive patients. Doing a savasana pose before going to sleep may induce sleep by relaxing the mind without thinking about worries.

• Reduces Stress: It is the best way to relax the body one part at a time. It helps to calm the mind, even for triggers that provoked the panic attack or any extreme reactions, and also to release tension and stress from the past by putting into a state of deep relaxation that may result in the repair of the tissues and cells.

• Improves Physical Health: It helps to improve physical health by relaxing the body's muscles without getting fatigued, even for regular activities like standing, sitting for a longer duration, etc. Regular exercises help to strengthen the muscles, but this pose helps maintain and increase muscle strength by relieving muscle tension.

• Promotes Mental Health: This pose helps to calm the mind when practicing breathing exercises by removing thoughts of worries. It also helps to improve cognitive functions like mental clarity, focus, concentration, and memory.

• Reduces Inflammation: This pose helps to reduce inflammation and its signs in joints and muscles, especially in rheumatoid arthritis and other chronic inflammatory diseases.

• Increases Immune Response: This pose helps to improve blood circulation, thereby boosting immunity against infections and diseases and improving lung function by relaxing the chest.

• Nourishes Skin and Hair: It helps to improve skin and hair quality by improving blood circulation, thereby nourishing the skin and hair.

• Aids in Faster Recovery: This pose helps improve the wound healing process, aiding in faster recovery.

• Calms the Nervous System: It helps to regulate emotions by reducing anxiety, anger, and other extreme reactions by calming the nervous system.

• Enhances Awareness: This pose helps to improve self-awareness and the surroundings by relaxing and focusing on every part of the body and mind, thus entering into a deeper level of relaxation with the consciousness of both self and surroundings.

• Improves Gastrointestinal Functions: Regular practice helps to improve the functions of the digestive system by eliminating gastrointestinal problems due to stress, like constipation, flatulence, gas, and so on.

• Reduces Anxiety in Kids: This posture helps to calm anxious and restless kids by improving relaxation.

• Improves Sleep: This practice helps to calm the mind by removing unwanted thoughts, thereby, it helps to attain a good quality of sleep.

• Helps to Manage Diabetes: This pose also helps in managing diabetes by reducing stress levels, which have an impact on diabetes and can cause hypoxia.

• Reduces Headache: This pose with breathing exercises helps improve the oxygen supply to the brain, thereby reducing headaches.

Conclusion

Savasana is the best relaxation technique to do either after a heavy workout and a hard day or before meditation and going to sleep. The ultimate goal is to rejuvenate the body and mind by calming the nervous system and enhancing the benefits of other asanas or exercises at the end of routine exercises, promoting overall physical, mental, and spiritual health.