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Corpse Pose

Difficulty: ⭐ Beginnercore

Home Setup

Lie on any comfortable flat surface in a quiet space where you won't be disturbed

yoga mat or blanketpillow for head supporteye pillow or folded towelblanket for warmth

💡 Pro tip: Dim the lights or use an eye pillow to reduce visual stimulation and deepen relaxation

Gym Setup

Yoga mat in a quiet corner or dedicated yoga studio space

Safety: Ensure the room temperature is comfortable as body temperature drops during deep relaxation

💪 Muscles Worked

Parasympathetic nervous systemDiaphragmIntercostal musclesMind-body connectionFull body relaxation

⭐ Why This Exercise?

Corpse Pose (Savasana) is the ultimate relaxation posture that activates the parasympathetic nervous system, reducing stress hormones and promoting deep recovery. It allows the body to integrate the benefits of yoga practice while teaching conscious relaxation techniques that can be applied to daily life for stress management and improved sleep quality.

Make It Easier

Regressions for building up strength

1. Supported Corpse Pose with Bolster

yoga mat + bolster or rolled blanket

Provides elevation under knees to release lower back tension for those with back discomfort

2. Corpse Pose with Bent Knees

yoga mat

Reduces strain on lower back by keeping feet flat and knees bent for those with lumbar sensitivity

3. Side-Lying Relaxation Pose

yoga mat + pillow for head and between knees

Alternative for pregnant individuals or those who cannot lie flat on their back comfortably

Make It Harder

Progressions for advanced athletes

1. Yoga Nidra Practice

yoga mat + blanket + audio guide

Guided systematic relaxation that deepens body awareness and meditative state beyond basic Savasana

2. Extended Savasana (15-20 minutes)

yoga mat + props for comfort

Longer duration allows for deeper nervous system reset and meditative absorption

3. Body Scan Meditation in Savasana

yoga mat

Adds systematic awareness practice to deepen mind-body connection and concentration

↕️ Similar Movements

Constructive Rest Pose
Similar supine relaxation with bent knees, often used as preparation for Savasana
Supported Fish Pose
Restorative backbend that can precede Savasana for heart opening and chest release
Legs Up the Wall Pose
Another restorative inversion that promotes relaxation and can be used as alternative final relaxation
Seated Meditation
Complementary practice that develops similar awareness and mental stillness in upright position
Child's Pose
Alternative resting pose that provides grounding and introspection with gentle compression

Form Checklist

✓Lie on your back with legs extended and feet falling naturally apart about mat-width distance
✓Arms rest alongside body with palms facing up, fingers naturally curled, shoulders away from ears
✓Close your eyes and systematically relax each body part from toes to crown of head
✓Breathe naturally without controlling the breath, allowing belly to rise and fall softly
✓Release all muscular effort and let your body feel heavy, sinking into the support beneath you
✓Maintain awareness without effort, observing sensations without judgment or attachment

Common Mistakes

  • •Fidgeting or adjusting position frequently instead of committing to stillness
  • •Falling asleep rather than maintaining conscious relaxation and awareness
  • •Tensing muscles or holding the body rigid instead of allowing complete surrender
  • •Rushing the pose or cutting it short before the nervous system fully relaxes (minimum 5 minutes recommended)
  • •Lying in a position that creates discomfort in lower back without using props for support

📈 When to Progress

Progress to longer durations or guided practices when you can maintain conscious awareness for 5-10 minutes without falling asleep or experiencing restlessness, and when you've developed the ability to systematically relax all body parts on command