Corpse Pose
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Stretching
- Type
- Stretching
Corpse Pose (Savasana) is a restful supine relaxation posture that releases the whole body and calms the nervous system. Performed lying flat on your back with no equipment, it pairs slow breathing with total muscular release, making it a staple for cooling down, lowering tension, and recovering after a workout or yoga session.
How to do the Corpse Pose
- 1Lie flat on your back on a mat with your legs extended and your arms resting alongside your body, palms facing up.
- 2Let your feet fall open naturally so your legs and hips relax outward without effort.
- 3Move your shoulder blades gently down and slightly under you so your chest stays open and your neck is long.
- 4Close your eyes and let your whole body sink into the floor, releasing your jaw, face, and any gripping in your muscles.
- 5Breathe slowly and evenly through your nose, letting each exhale soften your body a little more.
- 6Scan from your feet to your head, consciously releasing any area still holding tension.
- 7Stay still and relaxed for 5 to 10 minutes, keeping your breath quiet and steady.
- 8To finish, deepen your breath, wiggle your fingers and toes, then roll gently to one side before sitting up.
Form tips
- Keep your body symmetrical — legs and arms equidistant from your midline — so your muscles can fully let go.
- Place a thin cushion or folded blanket under your head or knees if your lower back or neck feels strained.
- Let your breath stay natural and unforced; the goal is release, not a breathing exercise.
- Stay warm — body temperature drops as you relax, so cover yourself with a blanket for longer holds.
- If your mind wanders, gently bring your attention back to the feeling of your body resting on the floor.
Common mistakes
- Tensing or fidgeting instead of fully releasing, which defeats the purpose of the pose and keeps the nervous system activated.
- Holding the breath or forcing deep breathing, which creates tension rather than the calm, even breathing the pose is meant to develop.
- Lying on a hard, cold surface without support, which makes the lower back and neck ache and prevents true relaxation.
- Cutting the rest short after a few seconds, so the body never has time to settle and recover.
- Crossing the arms or legs or staying asymmetrical, which keeps muscles engaged and blocks full release.
Frequently asked questions
What is Corpse Pose good for?
Corpse Pose promotes full-body relaxation and recovery. It calms the nervous system, releases muscular tension, and lets the breath settle, which makes it ideal as a cool-down or the closing rest of a yoga session.
How long should I hold Corpse Pose?
Five to ten minutes is a common range. Even two or three minutes can be restorative, but giving yourself longer lets the body and breath fully settle.
Is Corpse Pose good for beginners?
Yes. It requires no equipment, strength, or flexibility — you simply lie down and relax — which makes it one of the most accessible poses for anyone.
Why does my lower back hurt in Corpse Pose?
If lying flat strains your lower back, place a folded blanket or bolster under your knees. This slightly bends the legs and lets the spine settle comfortably into a neutral position.
Do I need any equipment for Corpse Pose?
No. It uses only your body weight. A mat for comfort and an optional cushion or blanket for your head, knees, or warmth are all you might want.
