Corpse Pose
Corpse Pose: Step-by-Step Instructions
Shavasana (Corpse Pose) is the ultimate pose for letting go, calming both the mind and body. To practice it with complete awareness, however, makes it one of the most challenging postures of all. According to a 2025 survey by Yoga Alliance, over 36 million Americans practice yoga regularly, and Shavasana remains one of the most universally practiced poses across all styles and skill levels.
| Aspect | Details |
|---|---|
| Pose Name | Corpse Pose (Shavasana) |
| Pronunciation | shah-VAHS-anna |
| Level | Level 1 (Beginner) |
| Typical Hold Time | 5 to 15 minutes |
| Best Placement | End of yoga practice |
| Primary Focus | Deep relaxation and mental stillness |
Shavasana
(Pronounced as "shah-VAHS-anna")
Shavam is the Sanskrit word for "corpse," and in some traditions, this pose is described using the word for "death" as Mrtasana ("mrit-TAHS-anna"). The goal is to relax your body so that it is completely still while maintaining full awareness. When you perfect it, even your mind becomes quiet. Then you can feel energy naturally flowing from your head to your heels.
| Detail | Description |
|---|---|
| Sanskrit Name | Shavasana (or Mrtasana) |
| Meaning | "Corpse" or "Death" pose |
| Goal | Complete physical stillness with full mental awareness |
| Key Sensation | Energy flowing naturally from head to heels |
Always perform this pose at the very end of your yoga practice. It is better not to rest in Corpse Pose between other postures.
How to Do Corpse Pose
| Step | Key Action |
|---|---|
| Step 1 | Lie down flat on your back, lowering one vertebra at a time; extend legs and place arms at 45 degrees |
| Step 2 | Lift chest slightly to tuck shoulder blades inward, creating a supportive "shelf" |
| Step 3 | Position head in a neutral position; use a pillow or folded blanket if needed |
| Step 4 | Close eyes, release tension in all sense organs, soften every part of the body |
| Step 5 | Breathe slowly from the belly; hold for 5 to 15 minutes depending on practice length |
Step One
In this pose, you essentially lie down flat on your back. Nevertheless, the way in which you lie down makes all the difference between releasing tension in your spine or compressing it further.
If your spine is not perfectly straight and neutral in Corpse Pose, you are more likely to experience back discomfort or injuries later on.
To position your spine properly, begin by sitting on your yoga mat with your knees bent and the soles of your feet touching the ground in front of you. Bring your heels close to your buttocks and hold your knees against your chest to help straighten your back.
Now keep your feet and buttocks still as you slowly lean back, placing your forearms and palms on the floor behind you for support. Gradually continue lowering your torso one vertebra at a time until your back rests flat on the floor. Let your arms lie out at about 45 degrees from your sides with your palms facing the ceiling.
Extend your legs straight one at a time. As you lower each leg, straighten it by extending the heel forward first. Then relax the rest of the foot only after you have fully extended the leg. At the same time, slide your torso back on the yoga mat about an inch to help your tailbone stay fully tucked in.
When you have extended both legs straight out, your heels should remain in line with your hips while your toes roll out slightly to the sides.
Step Two
Without disturbing your lower back or your legs, press your elbows into the mat to slightly lift your chest, just enough to tuck your shoulder blades in and bring them closer together. Then relax your arms and let your chest remain in this adjusted position.
You will know you have placed your chest in the right position when it feels like your shoulder blades create a little "shelf" of support for your expanded chest to rest on top of.
Step Three
Relax your neck and adjust your head so that it stays in a neutral position. That means you should not point your chin up toward the ceiling, nor should you press your chin down toward your chest. Position your head so that your neck muscles extend fairly straight.
You should feel that only the very center of the back of your head rests on the yoga mat. If this is uncomfortable, you can place a small pillow or folded yoga blanket under your head.
Step Four
Now release any tension in your sense organs. Close your eyes and let them sink down into your head. Relax your mouth and your face. Visualize your brain settling down comfortably in the back of your head. Make every part of your body soft as you breathe slowly.
Gradually release tension in your shoulders, arms, fingers, chest, belly, hips, thighs, calves, ankles, and your feet.
Step Five
Breathe slowly and evenly from your belly, feeling it rise on every inhalation and fall on each exhalation. Remain in Corpse Pose for about 5 minutes if you have performed 30 minutes of other postures.
If you have practiced for an hour or more, you can hold Corpse Pose for up to 10 or 15 minutes. If you start to fall asleep, you are holding the posture for too long.
Come out of the pose by breathing out and rolling over to your right side. Then push yourself up with your hands, making sure that your head comes up last.
Beginner's Tip:
To release chronic tightness in your hips, place a sandbag across the top of each thigh. Spread out the sandbags so that they distribute gentle weight across the entire width of your thighs, helping the muscles descend toward the floor.
Corpse Pose Information
| Attribute | Details |
|---|---|
| Sanskrit Name | Shavasana |
| Pose Level | Level 1 (Beginner) |
| Contraindications | Recent back or knee injuries; pregnancy (see modifications below) |
| Recommended Props | Bolster, folded blanket, sandbags |
Sanskrit Name:
Shavasana
Pose Level:
Level 1
Contraindications and Cautions:
For recent back or knee injuries: Practice Corpse Pose with your knees slightly bent and legs hip-distance apart. Place a bolster underneath your bent knees.
Pregnancy: Lie down with your head and chest supported on a bolster. In later trimesters, consider lying on your left side with a pillow between your knees instead of lying flat on your back.
Modifications and Props:
In the beginning, it is best to practice Corpse Pose flat on the floor without props if you can. However, sometimes you need help expanding your chest to breathe better, such as when you have a cough, asthma flare-up, or a cold that makes breathing more difficult than normal.
In that case, sit on the floor just 2 inches in front of a bolster, placing a folded yoga blanket at the other end of the bolster for a pillow. Then lie down so that the bolster rests right under your spine. The blanket should support both your neck and head while your arms remain on the floor by your sides.
| Prop | Typical Cost (2026) | Purpose in Corpse Pose |
|---|---|---|
| Yoga Bolster | $30 to $70 | Spinal and chest support |
| Yoga Blanket | $15 to $40 | Head and neck cushioning |
| Sandbag (5–10 lbs) | $15 to $35 | Grounding weight on thighs, belly, or eyes |
| Eye Pillow | $8 to $20 | Gentle pressure to relieve eye strain |
Deepen the Pose:
Place a sandbag or weighted eye pillow on top of your eyes to help release tension from eye strain and encourage the sensation of your eyes sinking down naturally in their sockets.
Put another sandbag on your belly to ensure your belly pushes the sandbag up on inhalations and sinks down under its weight on exhalations.
Corpse Pose Benefits
Shavasana offers profound physical and mental health benefits. Research published in the International Journal of Yoga confirms that regular practice of relaxation poses like Shavasana reduces cortisol levels and activates the parasympathetic nervous system.
| Benefit | Details |
|---|---|
| Mental Fatigue Relief | Calms the mind and reduces cognitive overload |
| Nervous System Support | Activates the parasympathetic (rest-and-digest) response |
| Stress and Headache Reduction | Lowers cortisol levels; promotes deeper, more restorative sleep |
| Blood Pressure Regulation | Helps stabilize blood pressure through deep relaxation |
| Muscle Recovery | Allows muscles to fully release tension after active practice |
Relieves mental and physical fatigue
Soothes the nervous system
Reduces stress-related headaches and promotes deep sleep
Helps stabilize blood pressure
Supports full-body muscle recovery after active yoga practice
Corpse Pose Variations
Variations of Corpse Pose allow practitioners to adapt the posture for comfort, specific conditions, or a deeper experience of relaxation.
| Variation | Description |
|---|---|
| Supported Corpse Pose | Place a bolster under the knees and a blanket under the head for added comfort |
| Side-Lying Shavasana | Lie on your left side with a pillow between your knees; ideal for pregnancy |
| Legs-Up-the-Wall Shavasana | Rest your legs vertically against a wall for enhanced circulation and relaxation |
| Partnered Alignment Check | A partner verifies head and spine alignment and gently elongates the neck |
Partnering:
Ask a partner to check your alignment in Corpse Pose. Have them stand behind you and verify that your head does not lean to one side. They can pull your head back gently from the base of your skull to help elongate and release your neck, centering your head exactly between your shoulders.