The Most Important Yoga Pose: Savasana

It seems like resting would be easy, right? Not always. Our minds are constantly active and the need to be out and about, doing things or getting things done is ever present. Sometimes, the mind can be like a restless tiger that seems to overtake our mental peace without our permission! There is even an acronym for this restless state: FOMO (fear of missing out). But if we continually chase the tail of our restless inner tiger, how will we ever be at peace? Yoga has the answer, and it fits all bodies and all personality types perfectly. Savasana. A Yoga pose devoted solely to Resting.

If you’ve ever taken a Yoga class, you may have heard the teacher say something like, “Don’t leave before Savasana, it’s the most important pose.” And while it may seem tempting to roll up your mat early and rush out of class or mentally check out during those final few minutes of stillness, Savasana is far more than just a rest at the end of class. It’s the most important pose of your practice.

What Is Savasana?

In Sanskrit, Savasana (pronounced Shavaahsana) can be understood as the combination of 2 words. Sava means "corpse" and asana means "pose.” So corpse pose naturally symbolizes complete surrender. In essence, we “play dead.” When teaching, I often say what a joy it is to pretend to be dead – nothing you have to do, nothing to be concerned about – a sense of total and guilt-free release. I believe that the surrender to Savasana is not only of the body, but also of the mind. Although it would seem to be a passive act, the surrender of Savasana is an active intention. So, how do we do it?

You lie down on your mat, flat on your back, with your heels as wide as your mat, place your arms gently away from the hips, palms face up if that is comfortable (otherwise adjust your hands and arms into the most comfortable place you can find), and gently close the eyes. Then simply release any physical or mental tension into the mat. It is important to be as comfortable as possible, so always prepare for Savasana before class starts by gathering whatever bolsters, blankets, pillows, etc. that you will need handy to drift into Savasana. Some yogis enjoy using a scented eye pillow to deepen the release. Then once you are completely comfortable, there is nothing left to do but breathe and be. It may look like a nap, but it’s a deeply intentional practice of rest, awareness, and integration.

Why Savasana Matters

Integrates Mind, Body & Spirit

Yoga is not just physical movement; it’s a whole-body, whole-mind experience. In fact, Yoga means yoke, union. What is united? Your mind, body and spirit. After asana (postures), pranayama (breathwork), and possibly even meditation, Savasana is when everything settles down. Your nervous system processes what just happened. Your body absorbs the benefits of your physical effort. Your mind gets the quiet time it needs to be still, without striving. Our deep experience of the union of mind, body and spirit happens right there, in Savasana.

Support the Conscious Technique of Letting Go

For many of us, Savasana is the hardest pose of all because it requires that we let go. One of the greatest lessons Yoga offers is learning to let go: of tension, of control, of expectations. In Savasana, there is nothing to do, nowhere to go, and no one to be. It’s an invitation to release the grip we often carry through our daily lives. I mentioned FOMO earlier. What Savasana accomplishes is JOMO (the joy of missing out)! And what a Joy it is.

The Parasympathetic Nervous System

Our busy modern lifestyle keeps many of us in a nearly constant state of activity and stress (the Sympathetic nervous system). Savasana gives the body a chance to shift out of the “fight or flight” mode and into the “rest and digest” mode (the Parasympathetic nervous system). Our heart rate slows down, our cortisol levels lower and our breathing slows and deepens. Savasana isn't just for relaxing; it’s very much necessary for balanced health and may lead to a gentle healing.

Bloom Your Mindfulness and Presence

If you fall asleep in Savasana, no worries, we are all human! But in Savasana, the goal is to be fully present in the moment, without distraction. It’s a practice of awareness without judgment. Even if thoughts arise, we learn to notice them and return our awareness to the breath and then perhaps we can gently release awareness of the breath and enter a deeper stillness. This mindfulness and ability to live with ease has the effect of continuing into our daily lives, where we often need it most and when you are peaceful, those around you have a chance to be peaceful, too.

Simply Being Is Enough

Sometimes Yoga attracts achievers: people who want to do more, go deeper, get stronger. But Savasana reminds us that simply being is just as valuable as doing. It’s a pose that asks for nothing but your presence, and in doing so, it teaches one of the deepest truths of Yoga: when you slow down enough to notice, you come to realize that you are already whole.

Be In Stillness With Yourself

Savasana is always the final pose of an authentic Yoga practice. Before reaching Savasana, you will have engaged in some stretching and strengthening poses so your body will tend to be ready for rest. Some students find Savasana blissful. Others find it uncomfortable. That’s okay. Stillness can feel vulnerable, which is what makes it so powerful. It brings us face-to-face with ourselves, without the distractions of movement or effort. The more we practice it, the more we learn to meet stillness not with resistance, but with grace. And, for most of us, we come to deeply love and enjoy Savasana.

In Conclusion, Be Sure To Always Do Savasana

Next time you’re tempted to leave early or mentally check out during Savasana, pause and consider the benefits of Savasana. This is the moment everything comes together. You’ve earned it and you most likely need it! Sometimes, the most transformative part of Yoga happens not when you’re moving, but when you’re still.

Namaste and see you on the mat!