What looks to be the easiest pose, many will find the most difficult to master.

How to do it

  1. Start by laying flat on your back.
  2. Ensure that your spine is running in a straight line, from the crown of your head to the tip of your tailbone.
  3. Gently tuck your chin slightly to your chest, elongating the back of your neck.
  4. Allow space between your feet, knees and upper inner thighs, taking your heels to each corner of your yoga mat or approx 50cm apart.
  5. Allow space between your ribs and inner arms with your palms facing upwards (but not quite a starfish).
  6. Ensure that your shoulders are relaxed and are down and away from your ears.
  7. Tuck your tailbone under slightly, ensuring that the lower back is comfortable.
  8. Take note of each part of your back body connecting down to the ground and now let your body completely and thoroughly RELAX.
  9. This posture/pose can be used at the beginning, end or in between other yoga postures.


  1. Deep relaxation: Savasana promotes a deep state of relaxation, which can help to reduce stress and tension in the body and mind.
  2. Improved focus: After a yoga practice, savasana can help to improve mental focus and concentration by allowing the mind to quiet and settle.
  3. Physical recovery: Savasana allows the body to rest and recover after a yoga practice, which can help to reduce muscle soreness and improve overall physical wellbeing.
  4. Reduced anxiety: The deep relaxation of savasana can help to reduce anxiety and promote feelings of calm and peacefulness.
  5. Improved sleep: Practicing savasana before bed can help to improve sleep quality by promoting relaxation and reducing stress.

In conclusion, savasana is a powerful practice that offers numerous benefits for both physical and mental wellbeing. By promoting deep relaxation, improved focus, physical recovery, reduced anxiety, and improved sleep, savasana can help individuals to feel more relaxed, rejuvenated, and peaceful.

Overcoming obstacles

While savasana can be a beneficial practice for many individuals, there are also common obstacles that can make it challenging. Some of these obstacles include:

  1. Restlessness: For some individuals, lying still and quiet can be difficult, and restlessness can make it hard to relax and settle into savasana.
  2. Overthinking: An active mind can also make it challenging to fully relax during savasana. Thoughts and worries can arise, leading to increased stress and anxiety.
  3. Physical discomfort: Discomfort or pain in the body can make it difficult to fully relax during savasana. This can be due to physical injuries, tight muscles, or an uncomfortable surface to lie on.
  4. Time constraints: For individuals with busy schedules, finding time for a full savasana practice can be challenging.
  5. Cultural differences: For some individuals, lying down in a group or public setting may feel uncomfortable due to cultural differences or personal preferences.

To overcome these obstacles, it can be helpful to practice self-compassion and patience, acknowledging that savasana can be a challenging practice for many individuals. Strategies such as using props to support the body, focusing on the breath, or practicing mindfulness techniques can also be helpful in settling into savasana. Additionally, setting aside dedicated time for the practice and creating a comfortable and peaceful environment can help to overcome time constraints and cultural differences.

Related poses:

Beginner Relaxing Restorative

Appears in these sequences:

Sun Salutation A

Yoga Poses


Adho Mukha Svanasana

Virabhadrasana I

Urdhva Mukha Svanasana

Urdhva Hastasana