Savasana and Shavasana - the Art of Deep Relaxation

Savasana, or Shavasana, is the Sanskrit name for an essential restorative asana. It is a key component of asana practice in almost every yoga tradition. It is most commonly used at the end of a sequence for relaxation and integration. However, it is also powerful as a stand-alone exercise to restore balance and combat stress. Some schools also use it to calm the body and mind at the start of a class and to learn and practice yogic breathing. In Yin Yoga, Restorative Yoga, Sivananda yoga class, and Yoga Therapy, Shavasana is sometimes practiced between postures to calm the nervous system.

The term is derived from two Sanskrit roots: shava, meaning "corpse," and asana, meaning "seat" or "posture." The first written record of savasana is found in a classic 15th-century yoga text, Hatha Yoga Pradipika, which says: “Lying down on the ground, like a corpse, is called savasana. It removes fatigue and gives rest to the mind”.

The Symbolism of Shavasana

In yoga philosophy, Shavasana represents a symbolic death. By letting go of physical and mental tension, practitioners "shed" their old selves and emerge renewed, much like a rebirth. It is an opportunity to release the ego and experience the interconnectedness of mind, body, and spirit. Shavasana is a profound surrender of the present moment, letting yourself be and meditating on that.

Scientific Perspective

Modern research supports the benefits of Shavasana, particularly in stress management. Studies show that practicing Shavasana can lower blood pressure, reduce heart rate, and decrease stress hormones like adrenaline and cortisol. It is also used in therapeutic settings to manage conditions such as anxiety, depression, and chronic pain.

Shavasana, or Corpse Pose, is a highly effective tool for activating the parasympathetic nervous system (PNS). This activation is critical in balancing the body and mind, especially in today’s fast-paced, stress-driven world.

The parasympathetic nervous system (PNS), often called the "rest-and-digest" system, plays a vital role in the body’s ability to heal. When the PNS is activated, it shifts the body out of the "fight-or-flight" mode dominated by the sympathetic nervous system (SNS) and into a state of relaxation and recovery. This activation lets the body focus on repair, restoration, and overall well-being.

How to practice Shavasana

Set Up Your Space: Choose a quiet and comfortable area. Use a yoga mat or a blanket for cushioning. Place a small pillow under your head or knees to ease neck or lower back tension.

Lie Down Comfortably:

• Lie flat on your back with your arms extended slightly away from your body.
• Palms should face upward, fingers naturally curling.
• Legs are straight, and feet fall naturally to the sides. If you feel discomfort in your lower back, place a bolster or rolled blanket under your knees.

Align Your Body:

• Ensure your spine is in a neutral position.
• Adjust your head so your neck feels lengthened, and avoid straining to either side.

Close Your Eyes and Breathe:

• Allow your eyes to close gently and your facial muscles to relax.
• Breathe naturally, noticing the flow of air without trying to control it.

Relax Every Part of Your Body:

• Mentally scan your body from head to toe, releasing any tension you may be holding.
• Start with your face, jaw, and shoulders, and gradually move down to your fingers, abdomen, legs, and toes.

Be Present:

• Focus on the sensations in your body, the rhythm of your breath, or simply the feeling of stillness.
• If your mind starts to wander, gently guide it back to your breath or physical sensations.

Stay Still:

• Remain in Shavasana for 5–15 minutes, depending on your schedule and needs.
• When you're ready to come out, deepen your breath, wiggle your fingers and toes, and roll onto one side before slowly sitting up.

Benefits of Shavasana

Physical Relaxation:

• Shavasana helps release muscular tension and allows the body to recover from physical exertion. This is why it is often practiced at the end of a yoga session.

Mental Clarity and Stress Relief:

• Shavasana calms the nervous system, reduces cortisol levels, and relieves mental fatigue by practicing conscious relaxation. Chronic stress impairs immune function, increases inflammation, and slows healing. By reducing stress hormones, the PNS creates a more favorable environment for healing.

Improved Concentration:

• Regular practice enhances mindfulness and concentration, making it easier to focus during daily tasks.

Enhanced Self-Awareness:

• Shavasana allows you to connect with your inner self, fostering greater self-awareness and emotional balance. Mind-body awareness helps individuals listen to their body’s needs, make healthier choices, and actively participate in their healing process.

Better Sleep:

• The deep relaxation experienced in Shavasana can improve sleep quality by helping to reset the body's stress response. Sleep is critical for healing because it’s when the body focuses on cellular repair, hormone regulation, and immune function.

Supports Healing:

• It activates the parasympathetic nervous system (rest-and-digest mode), promoting healing and restoring the body's natural balance. Chronic stress impairs immune function, increases inflammation, and slows healing. By reducing stress hormones, the PNS creates a more favorable environment for healing.

Though it may appear simple, Shavasana is a profound and transformative practice. It teaches us the art of relaxation, letting us let go of physical and mental burdens and connect to a more profound sense of peace. Whether you are a seasoned yogi or a beginner, embracing Shavasana can bring balance, clarity, and a sense of renewal. So, the next time you step onto your mat, remember that the stillness of Shavasana is just as valuable as the movement in any other pose.