Corpse Pose 
(Savasana)


Name: Corpse Pose
Sanskrit: Savasana
Pronunciation: Sha-VAH-suh-nuh
Pose Level: Beginner


Step-by-Step:
First, lie down on the mat gently.
    Now bend your knees and bring them to your chest. You will notice how this simple movement causes the lower back to stretch further. At this point, slowly straighten one leg at a time bringing them both back to the ground so that they are slightly apart.
    Relax both legs making sure that the tips of the feet rotate slightly outwards. Make sure they are open and rotated equally. If they are not, adjust as you can so that they are.
    Now focus on the shoulder area. It is important that they are open and relaxed. To help you open, you can raise your arms perpendicular to the floor. This simple gesture will help you to open the shoulder blades and therefore also this whole area. Now, keeping your shoulders still, gently bring your arms to the ground placing them on the sides of your body at the same distance. At this point, let them relax and open outwards. Use your mind and breath to help them relax further
    Now bring attention to the neck. The latter should be erect so that the two ears are at the same distance from each shoulder. Try to stretch your entire neck so that it is both stretched and relaxed.
    Finally you need to focus on the head. It is important that it is able to relax all the facial muscles and also the sense organs. Bring your attention first to the tongue, relaxing it, and then to the eyes, turning your gaze inwards.
    Let the breath come and go naturally, without forcing it in any way.
    Leave the body totally abandoned on the ground. Feel it heavy and let it relax more and more with each breath.
    Stay in this position for a minimum of 10 minutes. A general rule of thumb is that Savasana should be held for 5 minutes for every 30 minutes of practice.
    To get out of the corpse position, start moving your feet, hands and neck slightly. Now gently rotate your whole body to the right and stay in this position for a few breaths. Finally, helping yourself especially with your left hand, slowly rise and return to a sitting position.Now you just have to continue your day bringing with you the calm and peace that you have just experienced with yoga and with Savasana.


Benefits:
gives vitality
    stimulates blood circulation
    improves sleep disorders
    relieves migraines, constipation, indigestion and lower back pain
    regulates the heartbeat
    helps to control high blood pressure
reduces stress
    gives inner peace
    counteracts anxiety and depression
    develops body-mind awareness
    develops self-awareness
    it represents a door to inner knowledge
Pose Modifications
If you are pregnant you should not do Savasana completely lying on the ground. Place a bolster, pillow, or blanket under your chest and head to keep them both off the ground, slightly above your belly.
If you have any pain or problems in the lower back you can use a bolster and place it under the knees. In this way the lumbar vertebrae and the nearby muscles will relax more.
If, on the other hand, you have problems with your neck or in any case tension arises in this area during the practice, a good idea is to put a very low pillow or a folded towel under the neck and head so that it is slightly off the ground.

Contraindications:
If during the practice of the asanas some tension arose in the lumbar part of the back or you have spinal problems in this area, you could put a bolster under the knees so that the legs rise slightly and the tension is reduced.
If, on the other hand, you have problems in the cervical part, place a pillow under the neck so that both the latter and the nape of the neck are slightly raised.
If you are pregnant, use a support to keep the whole chest slightly elevated.

Poses Commonly Transitioned to:
Easy Pose, Sukhasana 
Poses Commonly Used Before Hand:
Reclined Spinal Twist, Supta Matsyendrasana

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