In today’s fast-moving world, Savasana, the final pose of a yoga class, is often overlooked or treated as an afterthought. But what if I told you this simple posture could be the most transformative part of your practice?

Let’s face it—many of us struggle with Savasana. Teachers often squeeze it into the last five minutes of class, while students lie down, already planning their next task. Maybe you’ve been there too, lying on the mat with your mind racing, unable to truly surrender. But by doing this, you’re missing out on some of the most powerful benefits yoga has to offer—on the physical, mental, and emotional levels.


Time to Break the Rules of Savasana

To unlock the full magic of Savasana, you need to give it space, intention, and time. Staying in the pose for at least 20 minutes is a game-changer. Why? Because it takes around 15 minutes for your nervous system to transition from the stressful fight-or-flight mode to the healing rest-and-digest state.

During this time, you’ll notice:
- Your muscles gradually softening.
- Your breath becoming naturally slower and deeper.
- A feeling of release as tension melts away.

This is the first stage of Savasana: physiological relaxation. Once this stage is reached, you begin to enter Pratyahara—the withdrawal of the senses. External stimuli fade into the background, and you no longer react to the noise of the outside world. You’re still aware, but from a place of calm detachment.

This is where the magic begins.


A Shift in How You Experience Your Body and Mind

In this state of deep relaxation, you’re not only physically at ease—you’re also able to face uncomfortable emotions, negative thoughts, or painful memories with less intensity and more clarity.

But reaching this depth requires more than lying down and closing your eyes. To fully experience the magic of Savasana, you need to reduce all sensory distractions, such as noise, light, or cold.

Turn off the music. While it may seem soothing, music keeps your awareness focused outward. True rest comes from developing interoception—your ability to listen to your body’s internal signals. Music can also influence your breath, making it faster or shallower than its natural rhythm.

Cover yourself with a blanket. The warmth and gentle weight will help calm physical restlessness and promote stillness.


The Comfort Factor: Key to Deep Relaxation

Comfort is essential to unlock the full potential of Savasana. Start by supporting your head, neck, and shoulders, paying special attention to the seventh cervical vertebra. Ensure your chin is slightly lower than your forehead, as this helps calm the frontal lobes of the brain, guiding you into a state of mental quiet.

Use an eye pillow. This simple prop does more than block light—it applies gentle pressure to the eyes and brow, triggering the oculo-cardiac reflex, which slows the heart rate and enhances relaxation. If it feels uncomfortable, place it on your forehead instead.

Bend the joints slightly. A bolster under the knees, a rolled blanket under the ankles, and folded blankets under the wrists can help relieve muscle tension and create a sense of ease.

Enhance grounding with props:

  • Place a blanket over your head to reduce noise.

  • Add a sandbag on your abdomen (if you’re not pregnant or menstruating) to help anchor your body and calm your nervous system, especially if you experience anxiety or post-traumatic stress.

  • Hold an eye pillow or cushion in your hands to create the soothing sensation of touch.


Adapting Savasana for Group Classes

In group settings, you can still create a deeply restorative experience, even with limited props:

  • Use a blanket to support the head and neck.
  • Encourage students to bring their own blanket for warmth and eye pillow.
  • If bolsters aren’t available, place two blocks under the hamstrings instead. Even small adjustments like these can dramatically improve comfort and relaxation.

Contraindications: Avoid lying flat on the back after the third month of pregnancy.


Ready to Explore More?

If this taste of Savasana has you curious about what’s possible, there’s so much more to discover:

Join my training programs: Whether you’re a beginner or an experienced practitioner, you’ll learn how to use Restorative Yoga to find balance, calm, and healing at every level.

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Don’t miss the chance to make Savasana your gateway to profound rest, renewal, and inner peace. When you give yourself the time to truly let go, you’ll find that doing less can lead to the greatest transformation. 🌙

Photo Credit: Carlo Cattadori