Corpse Pose (Shavasana): How to Rest, What Tradition Says and Who Should Adapt It

Shavasana, often called corpse pose, is the final rest of a yoga session. You lie on your back with the arms and legs relaxed and the eyes closed, and you let the body be still while the breath moves on its own. The name is a little stark, since shava means corpse, but the idea is stillness and complete rest, and it is often said to be the hardest posture because it asks you to do nothing at all.

This page gives the steps, the tradition, the dosha view that teachers use, who needs to adapt it, and some easier ways to rest. It is a description of a tradition and not a treatment, and it is not a replacement for sleep or medical care. See also the safety notes for the whole section.

How to do it

1. Lie on your back on a mat or blanket, in a quiet, warm place. Cover yourself with a light blanket if you tend to get cold.
2. Let the feet fall open and the legs rest apart, a little wider than the hips. Let the arms rest a little away from the body with the palms facing up or down.
3. Check that the head and neck are comfortable. A thin folded blanket under the head is fine, and a rolled blanket under the knees can ease the lower back.
4. Close the eyes. Let the jaw, the tongue and the forehead soften, and let the face relax.
5. Breathe naturally. Do not control the breath. If the mind wanders, bring it back gently to the sensation of the body resting on the floor.
6. Stay for five to ten minutes, or as long as you comfortably can.
7. To come out, deepen the breath, move the fingers and toes, roll onto one side, rest there for a few breaths, and sit up slowly with the head last.

If you fall asleep, that is natural, though the practice is meant to be a restful awareness.

What the tradition says

The Hatha Yoga Pradipika names this posture and describes it as lying on the back like a corpse, saying that it removes fatigue and brings rest to the mind. That is the text’s claim, in the language of its tradition. Today teachers present it as a time to let the practice settle, to rest the nervous system and to practise letting go. Different schools teach different relaxation guides, such as moving attention through the body. What teachers say about its effects is tradition and personal report, and not a medical claim.

Shavasana and the doshas

Linking postures to doshas is a modern teaching convention. It is not set out in the Ayurvedic medical texts, and it has not been tested.

• Teachers say that long, warm, supported rest suits vata, which tradition describes as dry, light and restless, and they suggest a blanket and quiet. See vata.
• For pitta, which tradition describes as hot and driven, they suggest a cool room, and the practice of not striving even in rest. See pitta.
• For kapha, which tradition describes as heavy and prone to drowsiness, they suggest a shorter rest and a lively way of coming up, so as not to sink into sluggishness. See kapha.

These are conventions, and the best guide is what feels restful to you.

Who should avoid it or adapt it

• Pregnancy. Lying flat on the back is not advised in the later months because it can reduce blood flow. Lie on the left side with pillows, and ask your doctor.
• People with back pain should put a bolster or cushion under the knees, or lie with the calves resting on a chair seat.
• Anyone with breathing difficulties, acid reflux or a hiatus hernia may prefer the head and chest raised on a bolster or pillows.
• People with heart conditions or low blood pressure should come up slowly and ask a doctor.
• Those who feel anxious or distressed with closed eyes, or who have a history of trauma or panic, can keep the eyes open, rest on the side, or stop. Stillness can bring up difficult feelings for some, and it is fine to skip it.
• Anyone with neck problems should support the head with a folded blanket.
• If you feel dizzy when you rise, sit for a while before standing.

A gentler option

If lying on the back is uncomfortable, lie on your left side with a pillow between the knees and another under the head. This side-lying rest is often called the pregnancy variant, though anyone can use it. Another option is the supported version, with a bolster under the knees and a folded blanket under the head, which takes pressure off the lower back. Or sit comfortably in a chair with the feet flat and the hands in the lap and rest there with the eyes closed for a few minutes. Length matters less than comfort, and even two minutes counts.

What research says

Studies of relaxation practices, including yoga-style relaxation and breathing, suggest that they may lower perceived stress for some people, though the studies are often small and vary in quality. There is no good evidence that shavasana by itself treats insomnia, high blood pressure or any other disease, though resting quietly is generally harmless for most people. The US National Center for Complementary and Integrative Health reports modest benefits of yoga for stress, and the cautious summary is that it is a pleasant way to rest and not a medical treatment.

Making it part of your practice

Shavasana closes a session after postures such as child’s pose or bridge pose, and the yoga sequence tool gives it a generous share of the time. At night, the same habits of a calm body are described in evening and sleep. Some people also use the easy breathing of nadi shodhana before a rest, though it is not needed.

The relaxation above is described as a tradition, not as medical advice. The medical disclaimer sets out the limits of this site. Please see a doctor before trying it if you are unwell or unsure. A registered Ayurvedic practitioner is the person to see for Ayurvedic treatment.

Frequently asked questions