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Asana 46: 4 Savasana Yoga Modifications To Relax Your Mind & Body


Savasana, also referred to as Shavasana or Corpse Pose, is the culmination posture of a yoga session. It helps the body integrate the yoga asanas it has just practised. Savasana yoga enables you to relax completely and activates the parasympathetic nervous system, also known as the “rest and digest” mode. 

7 Benefits Of Savasana Yoga Poses

1. Helps In Managing Diabetes

Savasaan can help in tackling stress, one of the reasons behind developing diabetes. Stress is known to activate the oxidation process at the level of lipid membrane and assists in releasing the oxygen from the tissue. This is referred to as hypoxia. And this hypoxia is one of the primary reasons behind the development of diabetes. 

2. Helps In Managing Depression

There are marked changes in the stress levels of those who practised Savasana steps. This is perhaps due to the raised levels of endorphins that happen due to the stretching and breathing, which releases physical exhaustion.

3. Helps in Managing Insomnia

It is called Yogic Nidra for a definite reason. “Nidra” means “sleep” and it is named so because it enhances the quality of sleep. It is a useful pose if you are unable to fall asleep or maintain sleep, or both. And this happens because it assists in calming the mind and the body. 

4. Helps In Relaxing

After performing a host of yoga asanas that are meant for stretching the muscles, opening the airways or chest, or releasing tension, practising Savasana yoga for about 15 minutes every day trains your body to release stress and alleviate fatigue. 

5. Helps In Reducing Headache

A relaxing position followed by deep breathing improves the flow of oxygen towards the brain. This helps in controlling headaches.

6. Helps In Lowering High Blood Pressure

The yoga position may help in reducing high blood pressure due to stress, insomnia, or headache. However, there aren’t enough studies to support the claims.

7. Helps In Breathwork

Savasana steps may help in opening the airways by enabling the diaphragm to relax and allow free flow of your breath.

How To Practice Savasana (Corpse Pose)?

  1. Lie on your back with hands by your sides, a few inches away from your body, with your palms facing downwards.
  2. Relax completely.
  3. Close your eyes and focus only on your breathing.

4 Modifications For Savasana Yoga Poses

Here are 4 Savasana guided relaxation poses that you can explore. This includes using pillows and blacks, which are referred to as blocks. So, let’s get started with modified Savasana with blocks:

1. Savasana With Supported Knees 

  1. Roll a blanket and keep it below your knees horizontally to take the pressure off your lower back. 
  2. You may also keep folded blankets below your neck and head for support.
  3. Lie down facing upwards, close your eyes, and relax while focusing on your deep breathing.

2. Savasana Reclined On A Roll

  1. Lie down lengthwise with a pillow or two below your head.
  2. Keep another pillow or blanket between your knees as support for your legs. 
  3. Position the blanket roll in a way that one side supports the base of your spine and then extends through the length of your back, neck, and head.
  4. Close your eyes and relax while focusing on your deep breathing.

3. Savasana Resting On Your Side

  1. Place blanket(s) between your knees
  2. Place pillows or blankets under your chest, arms, and head for support and to keep the spine aligned.
  3. Close your eyes and relax while focusing on your deep breathing.

4. Savasana With Arms Overhead

  1. Place a pillow or a rolled blanket below your knees horizontally.
  2. Place a pillow each on either side of your head, where you will place your hands with the palms facing upwards.
  3. Close your eyes and relax while focusing on your deep breathing.

4 Common Mistakes To Avoid While Practicing Savasana

1. Using The Wrong Mat

Asana 46: 4 Savasana Yoga Modifications To Relax Your Mind & Body

Use a yoga mat of good quality because pain, numbness and soreness are things you wouldn’t want to experience after your yoga sessions. You may want to argue that these are because of all the stretching and flexing you do while doing yoga when it might actually be because of your mat. So use a good quality mat right from the beginning to eliminate the chances of experiencing such symptoms due to the mat. 

2. The Wrong Posture

If you think you cannot go wrong while practising Savasana yoga, you cannot be further away from the truth. Follow the basics of the posture or its modifications, as we’ve discussed earlier, and stay true to these posture. Otherwise, you can end up hurting yourself. 

3. Inability To Stay Still

Savasana is as difficult to practise as easy it is to look at. Because the challenge is in staying still and focusing on your breathwork for as long as 10 to 15 minutes. If that is impossible for you, try scanning yourself from the top to the bottom and that’s expected to work well for you in a big way.

4. Talking By Yourself

Your mind hardly ever stays calm and quiet. It jumps from one thought to the other while you go about planning your day and think about various things. And that interferes with your Savasana posture. So, here too, you can focus on scanning your body from the head to the tip rather than allowing your mind to wander. 

While Savasana is for everyone, you can experiment with modifications to see what works out the best for you. For instance, if you feel you can do this pose the best while seated on a chair, Savasana chair yoga might be just the right option for you. Also, focus on doing them the right way, devoid of all the common mistakes, as mentioned previously. And you’ll soon reap the benefits of it.

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