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How to do savasana

June 15, 2018 //  by Di Hickman//  29 Comments

When people think of easy yoga poses one that comes to mind is savasana, corpse pose. However as a yoga teacher I’d say it is quite often the most difficult for most people. Why? Because people have to stop think and just BE. Lying on the floor in silence for 5-10 minutes can be uncomfortable for some people, both physically and mentally. In this post we’ll cover how to do savasana, and how to make it more comfortable.

how to do savasana

How to do savasana

Traditionally savasana is done on lying supine on the floor with the arms and legs a comfortable distance apart. The eyes close and you allow the body and mind to fall into deep relaxation. Sounds easy and you might find it so. But as a yoga teacher I see people twitching, moving and not relaxing in savasana and it saddens me. This is ONE TIME out of your day you have permission to do absolutely nothing, and it’s a struggle. Sometimes this just might be emotional trauma but typically it’s because people are uncomfortable laying on their backs on the floor. So I decided to share more ways of how to do savasana. Specifically to make it more comfortable. I even made a video about it.

Getting comfortable in savasana

So the first thing to mention is that the legs don’t have to be straight. If you have any low back pain you might want to explore knees bent and feet on the floor. Allowing the knees to drop inwards towards each other can help alleviate some of the “work” required to hold the legs up. how to do savasana

Personally I find lying on a hard surface for 5-10 minutes uncomfortable on my pelvis. So I have a blanket on my mat to add a little extra cushion. If you don’t have a blanket, then a towel would work also.

how to do savasana

Avoiding Neck Strain

In the description of how to do savasana nothing is mentioned about the head and neck and in today’s society I see a lot of head forward which can translate to the floor. While on the ground this often presents itself as chin up higher than the forehead. Typically this can feel like tightness or stretching in the front of the neck.

how to do savasana

The solution for this is to place a folded blanket, towel or shallow pillow under the head. This raises the head into a more supported position for the individual with head forward syndrome.

how to do savasana

Using a bolster for support

I’m all about comfort in savasana and a great fix for any body part that’s not feeling 100% relaxed is to add support. The head is supported so the neck might feel better but what about the legs. If you have a bolster it’s a great prop for the legs using it under the knees to both support the legs and ground the femur.

how to do savasana

If you don’t have bolster a similar effect can be done with blocks using them behind the knees to allow a slight elevation to the legs. I would also suggest using a towel/blanket over the blocks to soften the edges a little.

how to do savasana

If you have a bolster and a block then both can be used to create a slight ramp for the bolster. Allowing the bolster to naturally form to the angle required for comfortable support. It’s important to support the KNEES rather than the thighs.

how to do savasana

Taming the Temperature

If you’re anything like me I’d rather be too hot than too cold. I REALLY dislike being cold. If the yoga studio is cold I always grab an extra blanket and throw that over me in savasana. My favorite is when the teacher comes around and tucks it in, making me snug as a bug.

how to do savasana

Even in Summer my feet can be freezing so I’ll often wear socks in savasana or just wrap my lower leg in a blanket. Burrito style! I’m serious when I say yoga blankets changed my whole relationship in how to do savasana. No longer do I just lie on the floor. Typically now I’m supported and covered to allow my mind and body to fully relax.

how to do savasana

A personal favorite

A more restorative way to do savasana is to elevate the legs. Again supporting the back of the knees and lower leg on a chair or ‘stonehenge’ made from blocks and a bolster. Of all the ways to do savasana, this is my absolute favorite. Add in a burrito leg wrap and I’m in heaven!

how to do savasana

how to do savasana

I hope I’ve made you realize that when it comes to the question of “How to do savasana” it’s not really a simple answer as we all need different things. So next time you’re in savasana ask yourself if you are truly comfortable! If not, what can you do to make things more comfy?

how to do savasana

If you’d like to learn more about yoga I suggest a couple of my other posts on practicing yoga vs asana, and 12 benefits of a yoga practice. If you have any questions regarding yoga please leave them in the comments!

Questions

Do you practice yoga?

Have you thought about just spending 5 minutes a day on the floor in savasana?

Which of the above methods of savasana would be your favorite?

 

 

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Reader Interactions

Comments

  1. yoga ttc in india

    February 8, 2019 at 2:34 am

    I love your article, thank you. I’ll be practicing and sharing with others. Blessings and peace to your team, keep up the excellent work.

    Reply
  2. MELANIE EDJOURIAN

    June 21, 2018 at 8:31 am

    I have been wanting to take up Yoga. I have heard of a few poses but not done them myself. It’s good to know how to do this one properly – I didn’t realise that you could get neck strain from yoga.

    Reply
    • Di Hickman

      July 17, 2018 at 4:03 pm

      Easy to get neck strain from yoga poses done incorrectly.

      Reply
  3. Ananda

    June 20, 2018 at 8:33 pm

    i love yoga! i am too active, and my biggest challenge is calming my mind. =)

    Reply
    • Di Hickman

      July 17, 2018 at 4:02 pm

      Then you need savasana more than most!

      Reply
  4. Eloise

    June 20, 2018 at 7:07 pm

    in my yoga class I used to attend we always finished our sessions with this, it was AMAZING!!! I practice it at home as much as I can… And my soul thanks me for it ; )

    Reply
    • Di Hickman

      July 17, 2018 at 4:01 pm

      For sure, it’s the best way to end a yoga practice!

      Reply
  5. Nikki A. Hall

    June 20, 2018 at 6:34 pm

    Yoga is such a great way to relax!! I love corpse pose at the end of yoga.

    Reply
    • Di Hickman

      July 17, 2018 at 4:01 pm

      me too!

      Reply
  6. chelf

    June 19, 2018 at 1:08 pm

    ah, savasana.. I recently wrote a post about how I cannot do savasana to save my life. Racing thoughts and omg I need to get up right away kind of thing. I will give it another go, you make it sound lovely!

    Reply
    • Di Hickman

      June 20, 2018 at 4:30 pm

      Yes it seems an easy pose to do, but it’s not about the body it’s about the mind!

      Reply
  7. Marjie Mare

    June 19, 2018 at 7:14 am

    I have a hard time remaining still and just be because my mind is always racing. I think Savasana could have been a challenge for me. I went to a conference the other day and they were talking about the benefits of Yoga, I am planning to take some classes in the summer.

    Reply
    • Di Hickman

      June 20, 2018 at 4:29 pm

      Great glad to hear you’re planning on starting a yoga practice!

      Reply
  8. Angela Tolsma

    June 19, 2018 at 5:56 am

    I always have a towel or something under my head. But lately I have been doing belly savasana. It’s made a difference with how long I can let go of everything. Savasana is definitely the best thing after practice.

    Reply
    • Di Hickman

      June 20, 2018 at 4:28 pm

      Yes! Glad you found a variation that works for you!

      Reply
  9. Joline

    June 19, 2018 at 5:37 am

    Savasana is my favourite part of yoga, especially after a particularly challenging class. It really clears my mind.

    Reply
    • Di Hickman

      June 20, 2018 at 4:28 pm

      Yes it’s great for just taking a quick reboot!

      Reply
  10. Kayla

    June 19, 2018 at 5:23 am

    Yoga is my favorite workiu because it’s so versatile. You can tone, you can trim, you can loose weight, you can relax your mind. When I get through a yoga workout, I can’t wait for this pose! Great post!

    Reply
    • Di Hickman

      June 20, 2018 at 4:28 pm

      That’s when you know the poses and flow have worked. We do the flow to relax into savasana and then meditation.

      Reply
  11. Melanie

    June 19, 2018 at 1:08 am

    Yoga is hard stuff to do right. Love the pose and the step by step images too x

    Reply
    • Di Hickman

      June 20, 2018 at 4:27 pm

      It’s knowing what’s right for YOUR body that is the tricky part! We’re all different and need different things

      Reply
  12. Yaroslava

    June 19, 2018 at 12:43 am

    Yes yes yes! Savasana is definitely easier said than done 🙂

    Reply
    • Di Hickman

      June 20, 2018 at 4:27 pm

      It is. Telling people to relax in today’s world can be impossible!

      Reply
  13. Rachel

    June 18, 2018 at 8:47 pm

    Using a booster for my legs and support for my neck would really help. I find it very uncomfortable to lay on a flat surface.

    Reply
    • Di Hickman

      June 20, 2018 at 4:26 pm

      Yep it would help! Get comfy girl!

      Reply
  14. Lois Alter Mark

    June 18, 2018 at 7:07 pm

    I am not good at yoga at all but I love Savasana! I always look forward to those few minutes to just lying there, relaxing and being present!

    Reply
    • Di Hickman

      June 20, 2018 at 4:26 pm

      Yep! I’ve seen a tank that says “just here for the savasana!”

      Reply
  15. Stephanie

    June 18, 2018 at 6:45 pm

    This is making me miss my community yoga classes! They canceled them this year due to low participation. I always loved Savasana. It was a great way to calm down at the end of a session and have a few minutes to just be still. I’ve always laid straight on the floor, I never thought of any of these modifications. And also, I am with you, I would much rather be hot than cold, that’s why I live in South Texas!!

    Reply
    • Di Hickman

      June 20, 2018 at 4:25 pm

      Hahaha I moved from England to Southern California!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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