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Savasana (Corpse Pose) is the easiest of all Yoga postures to perform physically, yet is sometimes neglected as being the most important asana within the Hatha Yoga practice. Savasana is a crucial closing of the physical practice where prana, life-energy, has a moment to become grounded, purposeful and collected. As one practices yoga flows, the yoga postures and breathing saturate the energy channels with prana. To exit a yoga practice (especially an extended one) without Savasana, this powerful energy may leave one with sense of disconnection. With this settling of prana in Savasana, an additional practice of internalizing, connecting and meditative observance can be explored.

The process of conscious relaxation acts as a deep healing for the nervous system, thus can be helpful in reducing stress, tension headaches, and anxiety. Though simple in its application, Savasana can be an uncomfortable Yoga pose to perform for some. The basic position of lying on the back can pose as a challenge and, without being completely comfortable, achieving a state of full relaxation and beneficial healing is diminished.

Modifying Savasana:

*Tight Hip Flexors and Low Back Tension
When one lays flat on the back, the extension of the legs creates a lengthening of the hip flexors (the hip flexors begin at the proximal region of the thigh bone and come across the hip bone to attach at the inner hip crest region and partially at the lower lumbar vertebrae). When the legs lay heavy and the hip flexors are lengthened, a pulling motion is transmitted onto the pelvis and spine.

If the hip flexors are tight, a large enough pull can occur on the spine that the lumbar vertebrae experience a minute, but uncomfortable back-arch effect. This pullling motion on the spine can create an echo of back tension and send negative stimuli into the nervous system.

To reduce the effect of the hip flexors pulling on the lumbar vertebrae and pelvis, simply place a bolster, thick pillows, or a rolled up blanket under the knees. As the legs settled on the support, open the legs wide as well. The opening of the legs and the bend maintained in the knees creates a light outwards rotation of the thighs and reduces the lengthening of the hip flexors. You then basically reduce the distance between the origin and insertion of the hip flexor muscles, thus reducing the muscles’ tension acting on the pelvis and spine.

*Neck Tension
Anatomically, when one stands in Tadasana (mountain pose), the head is just slightly forward of the body. If you stand against a wall, the head naturally floats a few millimeters from the wall. For those who have work-related postures that chronically pull the head forward (ie sitting in front of a computer), the head and neck tend to exaggerate this forward head motion.

Many people find that lying on the ground with the head unsupported generates a compressive energy in the back of the neck. The neck generates signals of discomfort indicating how the unnatural anatomical line that has formed - the head is now pull ed back from its’ anatomical line by gravity.

Just like low back tension mentioned earlier, the neck tension prevents one from fully relaxing and deepening into a healing state. To reduce this neck pressure, place a thin pillow or folded blanket (often no more than 2 inches in thickness is needed) under the head. An overly thick support will be counter productive as the overheight of the support will place the head too high and out of the beneficial anatomical line (lifts the neck into a forward bend).

*Pregnancy and Back/Pelvic Conditions
Lying on the back during pregnancy can be contraindicated. As the baby increases in size, the weight of the baby can press down on the primary blood vessels that supply the baby with nourishment.

Also, some people have instability conditions in the hip/sacrum joint (iliosacral joint) and lying on the back can often generate substantial pain in the posterior hip and lower back region.

In these cases, it is recommended to lay on one’s side rather than on the back. To increase comfort, place a pillow/cushion between the thighs. This support reduces the heaviness of the upper thigh which can send tension in the outer hip when not supported. Also place a thick pillow or support under the side of the head so the neck retains a horizontal line and anatomical flow into the skull.

*Additional Tips for Increasing Comfort in Savasana

-cover the body with a blanket to keep warm…once the body stops moving, the heat generated from the yoga class begins to dissipate…most people find that a cold body reacts with muscle tension and resistance

-place a light eye pillow over the eyes to gently massage pressure and tension from the eyes…covering the eyes also reduces the stimulation from light sources

-removing watches, jewelry, eye wear, and hair ties will create extra physical freedom and aid in the sense of physical expansion and release

Explore to find the ideal position and modifications for Savasana so your body can enjoy a state of undisturbed heaviness. With greater physical release, Savasana offers an abundant array of healing benefits. To learn more about Savasana and its’ benefits, CLICK HERE.

Kreg Weiss Kreg Weiss, Yoga, Yoga Poses