Savasana / Mrtasana
This is a Sanskrit Name for Yoga Poses, Postures and Asana
English Name for this Yoga Pose, Posture and Asana is Corpse Pose
Persons who can't do this pose:
"Back injury or discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart; either bind the thighs parallel to each other with a strap (taking care not to position the heels too close to the buttocks) or support the bent knees on a bolster.
Pregnancy: Raise your head and chest on a bolster.
Dont do this for Third trimester of pregnancy"
Benefits to the Body Parts:
"Keep breathing slowly, gently, deeply and allow your breath to relax you more and more. The incoming breath energizes the body while the outgoing breath brings relaxation. Drop all sense of hurry or urgency or any need to attend to anything else. Just be with the body and the breath. Surrender the whole body to the floor and let go. Make sure you don’t fall asleep!
After some time, about 10-20minutes when you feel fully relaxed, keeping your eyes closed, slowly roll onto your right side. Lie in that position for a minute or so. Then, taking the support of your right hand, gently sit up into a seated pose such as Sukhasana (Easy Pose).
Keep your eyes closed and take a few deep breaths in and out as you gradually become aware of your environment and the body. When you feel complete, slowly and gently open your eyes.
This posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in releasing stress. It also gives time for the yoga workout to sink in at a deeper level.
This posture leaves you in a state of rejuvenation. It is the perfect way to end a yoga session, particularly if it has been a fast-paced one.
It helps reduce blood pressure, anxiety, and insomnia
removes the fatigue caused by the other asanas and induces calmness of mind.
Ideal pose for Yoga Nidra and abdominal breathing
Helps rejuvenate mentally and physically
Best restorative/follow up pose"
Modifications + Variations:
Place a bolster or blankets under the low back and/or knees
Go Deep: Check out how props might deepen your relaxation in your next savasana. Try a bolster or rolled up blanket under the knees, or a folded blanket placed on the pelvis and belly, or even just a thinly-folded blanket under the head.
Benefits of Props in Savasana: (blankets, bolsters and a strap + 75 lbs weight) helps to facilitate comfort and alignment in relaxation.Relaxation allows us to slow down enough to receive the effects of the practice and become interested in our inner worlds. Through the process of relaxation, we boost our immunity, reduce stress, release muscle tension, reverse the effects of aging, and begin to reconnect to our true nature."
"Corpse pose is traditionally practiced at the end of a yoga sequence. It can, however, be used at the beginning to calm the body before practice or in the middle of a sequence to rest. When used at the end of a yoga practice it is traditionally followed by a seated meditation period to re-integrate the body-mind-spirit back into the world.
Steps to do shavasana or savasana or mritasana or corpse pose:
First, lie down straight on your back on the floor.
Join your feet, knees together
Fold the thumbs and the rest of the fingers
Keep the hands closer to your body
Take a deep inhale and hold tight from the bottom to top of the body till 10 counts
Now, slowly exhale and stretch your hands & legs apart
Take deep inhale and exhale for 3 times
Then relax in that position for minimum 5 to 10 minutes.