Shavasana: Procedure, Benefits, and Contraindications

Shavasana, or "Corpse Pose," is a deeply restorative yoga posture traditionally practiced at the end of a yoga session. Though it may appear to be the simplest asana — lying flat on your back, doing nothing — its effects are profound. Shavasana allows the body and mind to fully absorb the benefits of the yoga practice, promoting inner calm, physical healing, and mental clarity. Understanding the correct Shavasana procedure, its benefits, and any contraindications is essential for gaining the most from this powerful posture.

What is Shavasana?

The term Shavasana comes from Sanskrit: shava meaning "corpse" and asana meaning "pose." In this posture, the practitioner lies still like a corpse, symbolizing complete surrender and relaxation. Shavasana is not about falling asleep but about entering a state of conscious rest. This unique state balances the nervous system, slows the breath, and facilitates a meditative awareness of the body and mind.

Shavasana Procedure: How to Practice It Correctly

The Shavasana procedure involves a series of intentional steps that guide the practitioner into total physical and mental relaxation. Here’s how to do it:

1. Lie Down Comfortably
   Begin by lying flat on your back on a yoga mat. Place your arms at your sides, slightly away from your body, with palms facing upward.
   
   

2. Position Your Legs
   Keep your legs slightly apart, allowing the feet to fall naturally outward. Avoid tensing any part of the body.
   
   

3. Adjust for Comfort
   Use props if needed — a bolster under the knees to support the lower back, or a small pillow under the head. If you’re in a cool room, cover yourself with a light blanket.
   
   

4. Close Your Eyes
   Gently close your eyes and start to turn your awareness inward.
   
   

5. Body Scan and Relaxation
   Bring your attention to different parts of the body, starting from the toes and moving upward. Consciously relax each area as you move through it.
   
   

6. Focus on Breath
   Observe your natural breath without altering it. Let your breath become slow and steady.
   
   

7. Stay Still and Present
   Remain in this position for 5–15 minutes. If thoughts arise, acknowledge them without attachment and gently return your focus to the breath.
   
   

8. Exiting the Pose
   When ready to finish, slowly begin to deepen your breath. Gently move the fingers and toes, then roll to your right side and rest for a moment. Use your hands to push yourself up to a seated position, keeping your eyes closed if possible.

Benefits of Shavasana

When practiced correctly and consistently, Shavasana offers a wide range of physical, mental, and emotional benefits:

1. Reduces Stress and Anxiety

Shavasana activates the parasympathetic nervous system, reducing cortisol levels and calming the mind. It’s an effective antidote to chronic stress.

2. Improves Sleep Quality

By calming the nervous system, Shavasana can help combat insomnia and promote deeper, more restorative sleep.

3. Enhances Concentration and Mental Clarity

Regular practice improves mental focus, sharpens awareness, and promotes a more centered mindset.

4. Lowers Blood Pressure and Heart Rate

The relaxation response triggered during Shavasana leads to reduced heart rate and blood pressure, supporting cardiovascular health.

5. Supports Physical Recovery

It aids in muscle repair and reduces fatigue by allowing the body to fully relax and recover after physical activity.

6. Promotes Emotional Balance

Taking time to be still and present can help regulate mood and reduce emotional reactivity.

Contraindications of Shavasana

While Shavasana is generally safe for most people, there are a few contraindications and considerations:

1. Back Pain or Injury

People with lower back issues may find lying flat uncomfortable. Using a bolster or rolled blanket under the knees can help relieve pressure.

2. Pregnancy

In the second and third trimesters, lying flat on the back can compress blood vessels and reduce circulation. Pregnant individuals should practice a side-lying version of Shavasana or use props for an inclined position.

3. Severe Depression or PTSD

While Shavasana can be therapeutic, being still and introspective may trigger discomfort in some people with psychological trauma. In such cases, guided relaxation or practicing under supervision is recommended.

4. Dizziness or Vertigo

Those prone to dizziness when lying flat should consult a healthcare provider or modify the pose to a semi-reclined position.

Conclusion

Shavasana may look like a passive practice, but it is one of the most transformative and essential parts of yoga. When performed with intention, the Shavasana procedure helps unlock deep states of relaxation, clarity, and healing. Its benefits span from physical restoration to emotional balance and spiritual insight. However, being aware of its contraindications ensures a safe and supportive practice for all. Whether you're new to yoga or a seasoned practitioner, never underestimate the power of simply lying still — in Shavasana, stillness is the greatest movement.