Corpse Pose · Savasana
Savasana · 사바사나 · 송장 자세
Primary Series · Yoga Chikitsa (Yoga Therapy) — Finishing Sequence
Breath: 5분+ · Drishti (gaze): —
Lie back with limbs at ease and release the body from the toes upward, watching the breath without steering it. The time the body absorbs everything the practice stirred — five minutes at least, more important than any pose, never skipped.
Alignment
- Hands — a hand-span from the body, palms up, fingers naturally curling
- Feet — hip-width, toes falling comfortably outward
- Knees — completely released, the legs' weight given to the floor
- Gaze — eyes closed; even the gaze is set down
Entering the pose
- Limbs comfortably apart, lying back
- Release the body from the toes upward
- Watch the breath without steering it
Common mistakes
- Getting up after thirty seconds
- Lying there planning the rest of the day
Modifications & props
- A bolster or rolled blanket under the knees settles the lower back onto the floor — the default prop for a lifting waist.
- The body cools quickly here; a blanket over it is not luxury but a condition of release.
- When thoughts scatter, name the body part by part from the toes upward — the oldest of relaxation techniques.
Benefits
- The time when the body absorbs and integrates the practice
- Heart and breath slow into recovery
- Learning to notice tension — and let it go
Role in the sequence
The sequence's true terminus. Traditional Ashtanga commentary says this rest is when the energy the practice generated soaks into the body — which is why it is treated as the pose that looks easiest yet, skipped, leaves the practice unfinished. The ujjayi breath sustained since the first Sun Salutation is released here, for the first time, into natural breathing.
Practice notes
Sava means corpse. The chill in the name is deliberate — it declares that the goal is a state with no movement, no effort to do the pose well, not even an effort to relax. The hatha texts record it as the posture that removes fatigue and rests the mind, and the Ashtanga tradition places it at every practice's end with the words take rest.
Most guidance asks for five minutes at minimum, longer after a strong practice. The first minute or two can feel restless — the body still hums with the practice's residual heat — but past that threshold comes a point where heart rate and breath step down like descending stairs. Rising before that point is taking the dish off the fire too soon.
Paradoxically, the sign that it is working is wakefulness. Falling asleep is rest, but it is not Savasana — the pose lives in the narrow band where the body is sleep-heavy and awareness stays clear. Even the exit has a prescription: small movements from fingers and toes first, roll to the right side, one breath there, then press up with the hands. Springing upright refunds everything the pose just gave.
The easiest-looking pose, and the most important one.
Written by Choi Seongjin — 20 years of Ashtanga practice, currently teaching three classes a week. Last updated: .
This guide is for general information and is not medical advice. If you are pregnant, injured, or have a medical condition, consult a qualified teacher or physician before practising. Disclaimer & Legal Notice
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