Benefits of Shavasana (Corpse Pose) and How to Do It
Shavasana, also known as Corpse Pose, is a yoga pose for your body and mind to rest in. You lie on your back, still your body, and breathe. Shavasana relieves tension, calms fatigued muscles and makes you feel tranquil at the end of a yoga class. It is easy to practice and perfect for novices. In this blog, we will discuss the benefits of Shavasana, how to do it correctly, how long to practice it and precautions to follow.
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What is Shavasana (Corpse Pose)
Shavasana, or Corpse Pose, is a yoga pose where you lie on your back and relax your body. It is usually practiced at the end of a yoga session in order to allow the body to rest and the mind to feel calm. Shavasana comes from two Sanskrit words: Shava, corpse and asana, pose. It is also known as the pose of death, Mritasana, with Mrita meaning death. The name speaks to the pose’s still position of the body.
|
Aspect |
Details |
|
Sanskrit Name |
Shavasana |
|
English Name |
Corpse Pose |
|
Meaning of the Name |
Shava means corpse, and Asana means pose. |
|
Origin |
Ancient Indian yoga tradition |
|
Type of Pose |
Relaxation pose |
|
Body Position |
Lying flat on the back |
|
Main Purpose |
To relax the body and calm the mind |
|
Difficulty Level |
Beginner-friendly |
|
Flexibility Required |
No special flexibility is needed |
|
Breathing Style |
Natural, slow, and comfortable breathing |
|
Best Time to Practice |
At the end of a yoga session |
|
Recommended Duration |
5-10 minutes, or longer if comfortable |
|
Equipment Required |
A yoga mat or a comfortable, supportive surface |
|
Main Benefits |
Promotes relaxation, helps manage stress, and eases physical tension |
|
Other Name |
Mritasana, another name associated with the corpse pose |
Top 10 Benefits of Shavasana (Corpse Pose)
Here are 10 benefits of Shavasana and how it helps:
1. Helps Reduce Stress
In shavasana, you lie down and breathe. It puts day-to-day life in perspective and can help reduce your stress.
2. Relaxes the Mind and Body
In shavasana, you release your face, your shoulders, and your legs. They help to soothe and calm the mind.
3. May Help Improve Sleep
A nightly Shavasana practice prepares you to slow down and get some sleep. This can help you settle down at night.
4. Helps Improve Focus
One of the biggest benefits of Corpse Pose is that it helps in clearing your mind and controlling your breathing. It can train your concentration and you will notice how it improves.
5. May Support Healthy Blood Pressure
Shavasana is where you allow yourself to relax, and it can actually reduce the impact of stress in your system. This may help keep blood pressure healthy, but is no substitute for medical care.
6. Helps You Feel Refreshed
Shavasana is the final pose of yoga class, the cooldown after a workout. That little bit of stillness can replenish you a little and take the edge off fatigue, enough for you to resume normal life.
7. Supports Muscle Recovery
One of the key Shavasana benefits is that you can actually relax your muscles in shavasana because you haven’t done anything active prior. It gives your body a chance to reset, though it is not a replacement for sleep, food and water.
8. Encourages Natural Breathing
Shavasana gives you time to observe your breath without trying to influence it. But you begin to be more conscious of your breathing and you breathe comfortably too.
9. Improves Body Awareness
In Shavasana, you focus on separate areas of the body. This makes you aware of tight muscles in your neck, shoulders and back and you can consciously relax them.
10. Completes Your Yoga Practice
One of the major Shavasana benefits is that the pose provides your body an opportunity to recover after yoga postures and stretching. It allows you to finish your session slowly rather than jumping into something.
How to Do Shavasana (Corpse Pose)
To practice Shavasana correctly, follow the steps below:
Lie down
Lie down on a yoga mat. In case you are on a hard, cold floor, place a thin mat underneath you.
Relax your legs
Let your feet flop open; your knees splay outward a bit.
Position your arms
Your arms out a bit and your palms up. Drop your shoulders.
Gently close your eyes
Gently close your eyes. If this is uncomfortable, keep them open with a soft gaze.
Relax your breath
Take a few breaths in your comfortable rhythm and then let your breath return to its natural rhythm.
Relax your body from the toes
Legs, stomach, hands, shoulders, face, and forehead. With each exhale, allow each part to relax.
Center Your Mind
Sit still and try to relax. If your mind has wandered, simply notice this and bring your attention back to the breath.
Get up
Move your toes and fingers. Roll over onto your side and lie there for a minute. Use your hands to support your body and come to a seated position.
Disclaimer: Always consult a competent professional before you begin any exercise regimen or yoga practice, particularly if you have a pre-existing health condition.
Breathing Technique During Shavasana
As you settle into Shavasana, let your breath move freely, without force or retention.
Here is the safe Shavasana breathing technique to follow:
- Start by taking two or three easy breaths.
- Resume breathing normally.
- Release your body as you exhale.
- Don’t force your breath or try to control every inhale and exhale.
Precautions to Follow While Practicing Shavasana
Follow these precautions for Shavasana for beginners so they can do it safely and comfortably:
Use a Firm Surface
A yoga mat or a flat supporting surface to keep your body comfortable. Avoid spongy surfaces that keep you from relaxing.
Choose a Quiet Space
Practice in a calm place that is not noisy and distracting. It helps you focus on your breath, and to relax.
Be Warm
Lying still for a minute or two can cool off your body. You might want to bring a light blanket.
Stay Down
Don’t move so that you can concentrate on relaxing. If you feel pain or discomfort, move.
Support lower back
In case there is pain in the lower back, place a pillow under the knees.
Breathe naturally
Don’t hold your breath or force deep breathing. Breathe normally.
Keep your Eyes Open
In case closing your eyes feels awkward, keep your eyes open but gaze at one point softly.
Rise very slowly
Move your fingers and toes, roll to your side, and sit up slowly to avoid pain.
Who Should Be Careful While Practicing Shavasana?
Here is the list of people who should be careful while doing Shavasana pose:
- People with Lower Back Pain
- Pregnant Women
- People with Breathing Difficulties
- Individuals Who Feel Anxious with Closed Eyes
- People with Mobility Issues
- People with Existing Health Conditions
Conclusion
Shavasana is an easy Yoga pose that relaxes your body, calms your mind and releases muscle tension. After this pose, relax for 5 to 10 minutes; this will energize you. Make sure you are taking full breaths, that your body is in the right position and that you are as comfortable as you can be in this pose.
FAQs
Q1: Is shavasana easy?Ans: Yes, you don’t have to be flexible or strong to do Shavasana, and you can be a beginner at yoga to do it. All you do is lie on your back and let your body loose.
Q2: Is it ok to sleep in Shavasana?Ans: Shavasana is for resting, not sleeping. You ought to keep awareness of the body and your breath. But you may let yourself fall asleep if you are too tired.
Q3: Is Shavasana a meditative pose?Ans: Shavasana can certainly be meditative in that it focuses your attention to your breath, it helps you to relax and release your body and it allows you to observe your thoughts.
Q4: Is it good to roll to your right side in yoga?Ans: Rolling toward your right side will assist you in the more gradual process of moving from lying to sitting. This side is used in some yoga schools as the transitional pose into this one, but it is not necessarily so for all.
Q5: Is Shavasana the same as yoga nidra?Ans: They are different things. Shavasana is a resting yoga pose and yoga nidra is a guided meditation done lying down.
Q6: Is it ok to practice Shavasana without doing the whole of yoga practice?Ans: Yes, it is fine to practice Shavasana on its own when you need a few minutes of rest. You don’t have to have done a full yoga session first.
Q7: For how long should I stay in Shavasana?Ans: Beginners can hold shavasana for 5-10 minutes. You can always add time if you feel you are comfortable and have time to relax.
Q8: Can I do Shavasana just before going to bed?Ans: There is no reason you can’t do Shavasana before bed to calm your body and quiet your mind. It could soothe you after a long day.
Q9: What if my back hurts during Shavasana?Ans: Put a pillow under your knees to reduce strain on your lower back. Discontinue the pose if you feel any pain, and consult a physician.
Q10: But is it okay to do shavasana in the mid-afternoon of a workday?Ans:Yes, you can do Shavasana for five minutes on break. Find a place where you can comfortably lie down, and give yourself a moment or two to prepare to relax the body and the breath.
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