by Nina


My post Savasana (Corpse Pose) describes in detail how to practice Savasana (there is so much more to it than just lying down!) This post shows some alternative
positions you can for Savasana take if lying flat on your back in uncomfortable or
even if you just want to rest in a position that’s a bit cushier and
self indulgent.


The first Savasana variation is the simple
addition of support under your head, a position that is good for people
who are tight in the shoulders or chest and find it hard to rest their
heads comfortably on the ground. Most people benefit from a bit of
support under their heads, so check it out. Just make sure the support
under your head is firm (not soft) and that your shoulders are touching
the ground (not the support). Ideally in Savasana, your chin should be
pointing slighting down toward your chest (not tipping back away from
it).

Savasana with Head Support

The second of Savasana variation
provides support behind your knees, a position that is good for people
who have lower back problems or who simply want to rest their backs
comfortably on the ground. Use a bolster (as shown below) or a rolled
blanket behind your knees.

Savasana with Knee Support

The third variation of Savasana
uses a chair to support your calves, which provides excellent rest for
your lower back. It also creates a sight inversion (your legs are higher
than your torso), which will help enhance your ability to relax
(inverted poses is a topic I will address in a future post). Make sure
that your legs drop comfortably onto the chair seat (if you are tall,
you might have to stack blankets on the chair to make the surface high
enough). If you can’t get your legs through the back of the chair, try
turning the chair sideways instead.

Savasana with Legs on a Chair

The
fourth and fifth variations are restorative versions of Savasana, with
support under your torso and head. One version uses a bolster under your
torso, and the other a stack of two folded blankets. This may be easier
for you than lying flat on the floor or even deliciously comfy, and can
help you breathe more freely in the pose as the support helps open your
chest. When you do either of these versions, make sure that you sit on
the floor (not on the bolster or blankets) before you lay back. The
support should be under your torso, but not under your buttocks (a
typical mistake I see beginners make!).

Restorative Savasana (Bolster Supporting Torso)
Restorative Savasana (Blankets Supporting Torso)

The sixth version is a
Side-Lying Savasana, which is good for anyone who, for medical or other
reasons, cannot lie on their backs (as well as for pregnant women).
Notice there is support under your head, between your legs and between
your arms—super comfy! You can use folded blankets or pillows, or any
combination of the two.

Side-Lying Savasana

The last version is
Crocodile pose (Makrasana), which is helpful for people who feel anxious
or vulnerable lying on their backs and need the comfort of having their
front bodies protected. If this pose is hard on your lower back, trying
placing a folded blanket under your lower belly (below your navel) so
your lower back doesn’t arch as deeply.

Crocodile Pose (Makrasana)

That’s it for now, but
feel free to come up with your own variations to these basic versions or
to use a version you learned in class or from a book. If you’re not
comfortable in the pose, you won’t be able to relax, so take the time to
set yourself up with whatever props you like. You can even get
creative. I used to teach yoga in a room that had couches in it (don’t
ask), and had my students do a pose I called “Legs on the Couch,” which
was a variation of Savasana with legs on a chair. My students, who were
busy graduate students or mothers of young children, absolutely loved
it. (By the way, if you don’t have a yoga bolster, I recommend going
ahead and splurging on one. You’ll be amazed at how much use and
enjoyment you’ll get from it for years to come.) 


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