Savasana (Corpse Pose)
By Karen Macklin
Sequence by Jillian Pransky
Savasana can be a very expansive pose, especially when done with the legs wide apart and the arms away from the side body. Keeping the legs and arms a little closer to the body encourages a more contained feeling.
Roll up a blanket and place it alongside a wall. Lie down with the soles of your feet against the blanket. Place an additional rolled blanket or bolster under your knees to encourage the thighbones to drop deeper into your pelvis. This helps release tension in the iliopsoas and allows the pelvis to rest more heavily on the ground. Place a folded blanket over your belly to release tension and weigh the hips down even more. Rest your arms by your sides.
If your upper back and shoulders are rolled toward your heart and don't rest heavily on the floor, fill in the space with towels or blankets so you feel firm support all the way up the torso to the neck and head. Support your cervical curve with a small rolled towel and place a folded blanket under the head to create a cradling effect. Your chin should be perpendicular to the floor, and your throat should feel open and tension free. With each exhalation allow the earth to fully hold each part of your body: your heels, thighs, pelvis, upper back, and head. Once you feel completely connected to the ground, rest your mind on the waves of your breath. Stay in the pose for 5 to 15 minutes.
Sara's Note: Stayed tuned for more poses or, if you would like to read the entire article at Yoga Journal's website click here. Next pose is Reversed Savasana (Final Resting Position, alternate).