Shavasana: How to Relax Completely in Corpse Pose

Yoga poses 4 illustrations Updated 2 Nov 2026

Shavasana, or corpse pose, is the pose of complete rest: you lie flat on your back, arms and legs relaxed, eyes closed, and let the body become still and heavy. Shava means corpse. It looks like the easiest pose, yet many teachers call it the hardest, because staying physically still while the mind keeps busy takes practice.

Read on for a prop setup for shavasana, a short body scan, how many minutes to stay, why the rest belongs at the close of each class, and changes for a sore back or a growing bump. It is also written savasana.

Sanskrit: Shavasana or savasana (shava: corpse)
English: Corpse pose, final relaxation
Level: All levels
Hold: 5 to 10 minutes
Props: Blanket, pillow under knees, eye cover
Adapt: Side lying in later pregnancy

How to do shavasana

Lie on your back on a mat; place a thin folded blanket under the head if the chin tips up.
Let the legs fall a little apart and the feet roll outward.
Rest the arms a short distance from the body, palms facing up.
Close the eyes, or cover them with a soft cloth.
Let the breath become natural; do not control it.
Stay for 5 to 10 minutes.
When you are ready, breathe a little deeper, wiggle hands and feet, turn onto the right side and push up to sitting without hurry.

Shavasana (corpse) in pictures

Shavasana corpse pose from above with legs apart and arms away from the body, palms up — Level
All levels
Hold
5 to 10 minutes
Works on
Whole body rest
The classic shape: legs a little apart, feet falling open, arms away from the sides with palms up.
**Teacher's cue:** Let the floor take all your weight.

Supported shavasana with a bolster under the knees and a light blanket over the body — Level
All levels
Hold
5 to 10 minutes
Works on
Lower back comfort
A bolster under the knees eases the lower back, and a light blanket keeps you warm as the body cools.
**Teacher's cue:** Add support until nothing in the body needs to hold itself.

Side lying rest with pillows between the knees as a shavasana alternative — Level
All levels
Hold
5 to 10 minutes
Works on
Rest
Side lying with pillows replaces flat shavasana in later pregnancy and is comfortable for many others too.
**Teacher's cue:** Rest on the left side with the top knee supported.

Rolling onto the right side to come out of shavasana slowly — Level
All levels
Hold
3 breaths
Works on
Gentle return
To finish, roll onto the right side for a few breaths before sitting up slowly.
**Teacher's cue:** Use the hands to push yourself up; keep the head last.

A two minute body scan for shavasana

Move your attention slowly from the feet upward: toes, soles, ankles, calves, knees, thighs, hips, belly, chest, back, shoulders, arms, hands, neck, jaw, eyes, forehead and scalp. As attention reaches each area, let it soften. If you lose your place, start again at the feet. For a longer guided version, try yoga nidra.

Savasana yoga names

Savasana yoga, shavasana asana and shav asana are spellings you will see; class charts may print shavasana corpse pose yoga, savasana yoga pose or simply corpse pose yoga. In Hindi books it is often written shavasan. Mritasana, from mrita meaning dead, is an older name for the same rest. Whatever the label, the instructions are the same: lie flat, let go and stay still.

Why shavasana matters

Lying still at the end allows pulse and breath to slow down and the body to move from effort into recovery. Many students say it is when they feel the benefits of the session most clearly. Studies of relaxation practices show reduced stress and better sleep. Skipping it to save time removes one of the most valuable parts of yoga.

Adaptations

Lower back pain: bolster or rolled blanket under the knees.
Later pregnancy: lie on the left side with pillows.
Restless mind: count breaths backward from 30.
Feeling cold: socks and a light blanket.
Acid reflux: raise the upper body on cushions.

Pair it with makarasana, the belly down rest, and child pose for rest during practice.

Shavasana outside class

You do not need a full session to use shavasana. Five minutes on the floor after a long day at a desk, before an exam or when you feel overwhelmed can reset the body. It also helps at bedtime: lie in shavasana in bed, scan the body once, then turn to your usual sleeping side. For more ideas see yoga for sleep.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.