Shavasana (second name - Mritasana) means 'dead man's pose' in Sanskrit
Lying flat on the ground, like a corpse, is Mritasana (Shavasana). It conquers fatigue and calms an anxious mind.
Gheranda Samhita
Shavasana (also known as Mritasana) translates from Sanskrit as 'corpse pose.' The body's position in this asana resembles that of a dead person. The purpose of Shavasana is to relax the body and calm the mind.
Regular practice of Shavasana offers significant benefits for physical and mental health. Some of the advantages of this pose include:
- Helps combat increased anxiety.
- Aids in overcoming insomnia.
- Restores energy balance after Hatha yoga practice.
- Prepares the mind for meditation practice.
Shavasana is an Easy Asana
This is not entirely true. It is difficult to keep the mind calm and conscious for 15–20 minutes. This is especially challenging for beginners. Practitioners often fall asleep or, conversely, start to fidget and show restlessness, unable to control their minds.
Shavasana is Not Obligatory or Important
During asana practice, the body generates a lot of heat, warms up, and loses energy. The corpse pose helps to quickly relax and reduce these losses. By concluding your practice with Shavasana, you restore the state of your physical and energetic body.
Shavasana is Always Performed at the End of Practice
Some yoga schools give special importance to the Corpse Pose. For example, followers of Sivananda Yoga practice Shavasana at the beginning and at the end of their practice. In this way, they prepare the body and mind for the upcoming session.
Also, some yoga practices include a short Shavasana after intense asana sequences during the session.
Build mindfulness and concentration with shavasana.
Step-by-Step Instructions
- Lie down on your back.
- Move your arms away from your torso to the sides at approximately a 45° angle. Turn your palms upward.
- Close your eyes. Try to relax your entire body.
- Do not control your breath. Simply observe it. Gradually, it will become light, slow, and barely noticeable.
- Scan your body with your inner gaze and continue to relax it. Also, relax your face, eyes, jaw, and tongue.
- Try to keep your attention on your breath.
- Your attention can be on your breath or on the sensations in your body.
- Remain in this position for five minutes (for beginners) or 10–20 minutes.
Key Considerations
- Once in the Shavasana position, check your body's symmetry. The left and right sides of your body should be symmetrical relative to the central axis.
- Ensure your palms are turned upward. Your head should rest on the back of your head. Your feet should be relaxed, with your toes turned outward.
- Try to maintain concentration on relaxing your body and on your breath. Do not get distracted by extraneous thoughts.
- Exiting Shavasana should be gentle and gradual. First, wiggle your fingers and toes, then bend your knees, and turn onto your side.
Followers of Sivananda yoga practice Shavasana at the beginning of the practice and at the end of the practice
Develop mental concentration and awareness through Shavasana. In doing so, you will prepare your mind for meditation practices.
The mind is the ruler of the indriyas (sense organs), Prana is the ruler of the mind… When the complete absorption of the mind occurs, such a state is called moksha (the final liberation of the soul). When prana and manas are absorbed, indescribable joy arises.
Hatha Yoga Pradipika