Shavasana (Corpse Pose) – Benefits and Tips to Perform
Shavasana is a basic yoga pose that has a multitude of benefits. It is easy to perform, and most people find it easy to try this pose. There are many benefits to doing yoga, and each pose addresses different aspects of your health.
What is Shavasana?
Shavasana is the last asana at the end of the yoga routine. It is understandable if you mistake the pose for a nap at the end of a workout, but that is far from the actual truth of the shavasana meaning. Shavasana, or corpse pose, relies on a fully conscious mind while being fully relaxed. As you lay on your back, you will tune into your body while it relaxes and expels any stress.
Benefits of Practising Shavasana
There are many benefits to practising the corpse pose. As you continue to practise the pose you will begin to see the importance of shavasana on your overall health. Here’s how shavasana can help your health.
One of the most important mental benefits of shavasana is that it allows you to focus on your relaxed body and your breathing. This increases mindfulness and overall mental health.
2. Reduces Stress
Shavasana is known to help with reducing the stress in your body and mind. As you relax your body, your mind also expels out any stress.
3. Nervous System
The corpse pose has many beneficial effects on your nervous system. The relaxed pose activates the parasympathetic nervous system.
4. Increases Energy
As you continue to practice the pose, you will notice that your energy levels are getting higher. As the physical benefits of shavasana begin to manifest, your body will feel more energetic.
Shavasana has many benefits on the mind and one of the areas it helps with is concentration. It helps you to sharpen your focus and also increases your ability to recall things. This pose is recommended for older people and students.
Most people will find that the shavasana pose helps them with a good and restful night’s sleep. This is useful for people who suffer from insomnia and want a solution without medications.
7. Relaxes the Body
The primary objective of the shavasana pose is to relax your body. It is a great way to end your workout and also works as a buffer between your workout and your daily routine.
8. Blood Pressure
As you relax your body, your heart rate drops, which in turn lowers your blood pressure. This asana is recommended for anyone who has high blood pressure.
9. Aligns Your Mind
One of the spiritual benefits of shavasana is the alignment of your mind with the energies of your body. Ideally, your body and mind should align with the universe, and shavasana helps you to be aware of your energy and the energies surrounding you.
10. Vata Dosha
Anyone who suffers from an imbalance of the air element should practice this pose in order to help rectify the same.
How to Do Shavasana (Corpse Pose)?
- Lay down on your back on a hard surface. This is the basic shavasana meditation position. You can lay on your yoga mat if you are not comfortable laying on the floor directly. Make sure that you are not disturbed for the next 15 minutes.
- Gently close your eyes.
- Place your feet a comfortable distance apart and relaxed.
- Keep your arms straight along your body with the palms facing up. Your arms should be slightly away from your torso.
- Focus all your attention on your toes and just observe them. Take deep breaths and exhale slowly through your nose.
- Shift your attention up from your toes and continue to breathe deeply. Work your way up to the top of your head.
- If your mind wanders, bring it back gently to your body.
- Be sure that you do not fall asleep.
- After about 10 to 12 minutes, when you feel relaxed, slowly roll over to one side and sit up in the sukhasana pose.
- Slowly turn your attention outwards and open your eyes gently.
You can follow these shavasana steps or have a guided meditation if you find that your attention is wandering away too much.
Precautions to Be Taken When Doing Shavasana
The pose is relatively easy and can be done by anyone unless your doctor has told you that you cannot lie down on your back. Pregnant women should use a bolster to support their head and chest. Here are some common precautions to take:
- Avoid practising shavasana in a disturbing environment.
- Do not move your body while in the pose.
- Try to clear your thoughts and not thinking about anything.
- Avoid falling asleep.
- Do not practice it on a soft surface, like on a mattress.
1.What Modifications/Variations We Can Add While Doing Shavasana?
- If you are unable to let your shoulders relax on the floor, it could be because of tightness in your chest, shoulders, back, or shoulders. You should elevate your head lightly with a folded blanket.
- If your hips, hamstrings, or lower back is tight, then elevate your legs by placing a bolster under your knees.
2. When Is Shavasana Ideally Practised?
Ideally, you should practice shavasana after a rigorous yoga regimen. You can also try it if you get tired while in the middle of your yoga practice.
3. What Can Beginners Do to Ease the Process of Practising Shavasana?
As you start shavasana yoga, you can find that relaxing is difficult. One of the ways you can combat this is by softening the heads of your thigh bones. Place light weights on the top of your thighs and let them relax to the floor.