Corpse Pose

Did you know Śavāsana is the only classical āsana in the Haṭha Yoga Pradīpikā described as capable of “destroying fatigue and calming the mind”? It is the true embodiment of stillness—integrating body, breath, and mind at the end of practice.

🔹 Name & Meaning

• Sanskrit: शवासन (Śavāsana) – “Corpse Pose”
• Meaning: Imitates the stillness of death (śava = corpse), inviting profound relaxation and inner presence.

📜 Scriptural References

Haṭha Yoga Pradīpikā (1.32):

śavāsaḥ śarīrasthitiḥ śvāsaḥ kāla-caleditaḥ ||

Lying down like a corpse, suspended between inhalation and exhalation, is Śavāsana.

Interpretative Note:
This verse praises Śavāsana not just as a rest pose, but as a potentially liberating practice that deeply heals the body and mind. The complete stillness reflects surrender, and the absence of effort removes inner resistance — allowing full integration of prāṇāyāma and āsana.

🧭 Step‑by‑Step Instructions

1. Lie down on your back
   Find a flat surface (mat or bed). Gently lie on your back so your whole body touches the ground.
2. Let your legs fall apart naturally
   Stretch your legs out. Let your feet flop to the sides — don’t try to hold them straight. Toes can point outward.
3. Keep your arms by your sides, but not touching
   Place your arms slightly away from your body (6–8 inches). Keep palms facing upward like you’re receiving something. Fingers are naturally curled.
4. Adjust your head and shoulders
   Check if your head is straight — not tilted to one side. Tuck the shoulder blades slightly underneath to open the chest.
5. Close your eyes gently
   Don’t squeeze them shut. Just let the eyelids relax like you’re about to fall asleep.
6. Let the whole body relax
   Don’t move anything now. Imagine melting into the ground. Stop “doing” and just “be.”
7. Breathe naturally
   Let the breath flow on its own — no control, no effort. Notice how the body rises and falls gently.
8. Stay for 5–15 minutes
   In the beginning, aim for 5 minutes. Over time, extend to 10–15 minutes. Set a gentle alarm if needed.
9. To come out
   Move fingers and toes. Stretch arms overhead. Roll slowly to your right side and sit up when ready.

💡Tips:

• If your lower back feels tight, place a rolled towel under knees.
• Cold? Use a light blanket.
• Avoid distractions — turn off phone or alerts.

⚠️ Contraindications & Modifications

• Back or neck injury: Support under knees/neck helps maintain comfort.
• Pregnancy: Better to lie on the side with bolsters and spacing.
• Mental restlessness or trauma: Modify to a supported position like side-lying, or use guided yoga nidra.

🌿 Benefits

📜 Textual Benefits

Haṭha Yoga Pradīpikā 1.32

etan mokṣa-pradaṁ proktaṁ sarva-roga-nivāraṇam

“It is said to bestow liberation and cure all diseases.”

This suggests Śavāsana has a powerful role in yogic integration. Stillness allows healing on the pranic and cellular level. It is also a state of deep surrender (akin to pratyāhāra) that aids mokṣa (liberation) by removing egoic effort.

Gheraṇḍa Saṁhitā (2.11)

While not mentioning Śavāsana directly, it emphasizes complete stillness (sthiratā) and relaxation (viśrānti) as key for internal purification. Śavāsana naturally supports this.

🌿 Interpreted Practical Benefits

💆‍♀️ Deep physical relaxation
Reduces tension in muscles and joints, supports nervous system reset.

🧠 Mental calmness and clarity
Promotes alpha brainwaves; helps reduce anxiety, stress, and overthinking.

💓 Improved heart rate and breathing
Relaxes cardiac rhythm and deepens natural breath — useful post intense āsana.

🧘 Enhances effect of prior practices
Allows the benefits of āsana, prāṇāyāma, and meditation to settle and integrate.

🌙 Helps with insomnia and fatigue
Acts like a bridge between wakefulness and sleep. Excellent before bedtime.

🫁 Supports prāṇic restoration
Facilitates energetic balance by activating parasympathetic dominance.

🌿 Ayurvedic View

🔸 Doṣa Effects

• Vata🪁: Śavāsana is deeply grounding. Its stillness, breath regulation, and restful nature help pacify aggravated vāta — particularly when there is restlessness, anxiety, or fatigue.
• Pitta🔥: By promoting cooling, surrender, and non-achievement-oriented rest, it soothes high pitta individuals who tend to push hard and overexert.
• Kapha🌱: While kapha types may resist this pose due to lethargy, Śavāsana — when done mindfully — clears mental heaviness and restores clarity without physical strain.

🔸 Effect on Mala Elimination & Srotas (Channels)

• Promotes restorative circulation of prāṇa and reduces blockages in subtle srotas (energy channels), especially manovaha srotas (channels of the mind).
• Supports elimination of ama (toxins) accumulated through stress and overexertion by switching the body into a parasympathetic mode.

🔸 Effect on Mind (Manas) and Ojas (Vital Energy)

• According to Ayurveda, the manas (mind) needs viśrānti (rest) to function clearly.
• Śavāsana is ideal for restoring ojas — the subtle essence of vitality — especially when done after intense practice, emotional upheaval, or illness recovery.

🌬️ Breathwork Integration

• Begin with normal relaxed breathing—focus on gentle inhalation and exhalation.
• Optionally transition to Ujjāyī or Sama Vṛtti to deepen calm and support meditative stillness.

🧘‍♂️ Variations & Support

• Bolster under knees: Eases lumbar pressure
• Neck support: A gentle pillow under the neck
• Eye pillow or warm blanket: Enhances sensory withdrawal
• Yoga nidra: During Śavāsana, guided restful awareness fosters deeper integration

📚 Summary Table

References

1. Haṭha Yoga Pradīpikā 1.32