How to Practice Savasana When You Can’t Sit Still

Learn how to practice Savasana even if you’re restless or overwhelmed. Discover simple tips to calm your mind, reduce stress and experience deep relaxation.

Savasana is the pose most often skipped, but it’s the one that can transform your entire practice.

If you’ve practiced yoga for any length of time, you know the flow of poses, the challenge of balance and the strength it builds. But there’s one pose that often steals the show because of the pure magic it brings to your nervous system: Savasana, also known as Relaxation Pose or Corpse Pose.

Savasana is the very last yoga pose at the end of most traditional yoga classes.

Savasana is also the yoga pose that started it all for me. During my very first Savasana ever, I knew I would one day teach yoga. I knew I had to share this sense of peace with others.

At first glance, Savasana seems so simple. You lie down on your yoga mat, close your eyes and breathe. But here’s the catch: This “doing nothing” might be the hardest, yet most nourishing practice of all.

Why Savasana Is the Reset Button You Didn’t Know You Needed

In a world of constant hustle, noise and screen time, you're probably a lot like I used to be before discovering Savasana where you rarely give yourself permission to rest. And when you do, you might feel guilty about it — as if rest is indulgent or unproductive.

But here’s the truth: Rest is rejuvenative.

And savasana is the ultimate rejuvenative yoga pose.

It offers deep restoration that your body craves but rarely receives. Savasana activates your body's parasympathetic nervous system — your “rest and digest” mode. It shifts you out of stress and into relaxation.

For years, I was fully operating in my sympathetic nervous system — "fight, flight and freeze" mode. Guess where that led me? Right to burnout and depletion.

The deeply restorative rest that Savasana can give you is especially important during seasonal transitions like late summer to fall when vata energy increases — bringing more movement, dryness and mental restlessness to your life.

Practicing Savasana regularly is like wrapping your nervous system in a warm, grounding blanket.

How to Practice Savasana Like a Yoga Teacher (Even If You Can't Sit Still)

You don’t need to be a yoga teacher like me or carve out an hour in your day to reap the benefits of Savasana. You just need a few uninterrupted minutes and a willingness to loosen the grip on your busyness. Here’s your simple step-by-step guide.

1. Set the scene.

   Choose a comfortable spot on a yoga mat or rug free of distractions from others and from screens. Use a blanket or bolster if needed. You want to feel completely supported.

2. Get into position.

   Lie on your back, legs extended and as wide as your hips or wider. Let your arms rest by your sides with palms facing upward — a symbolic gesture to receive.

3. Close your eyes.

   Let your eyelids fall like curtains over your eyes. Feel the tension in your forehead, jaw and shoulders melt.

4. Drop in.

   With each exhale, allow your body to sink deeper into the mat. Let the earth support your muscles and bones.

5. Scan and soften.

   Check in with your body. Where are you holding tension? Your jaw? Belly? Shoulders? Consciously relax one area at a time.

6. Breathe (but don’t overthink it).

   Let your breath come and go naturally. No need to control it. If your mind wanders (because it will no matter how seasoned of a yogi you are), gently bring your attention back to your breath or to the sensation of being held by the ground.

7. Stay.

   Commit to at least 3 minutes of stillness. If you can linger longer, do. This is your time to rejuvenate.

8. Exit slowly.

   When you’re ready to exit the pose, begin to wiggle your fingers and toes. Draw your knees into your chest and gently roll to one side. Pause for a moment before pushing yourself up to a seated position.

As you arrive in a comfortable seated position, take a deep breath in. And then a big sigh out. Notice the difference in how you feel.

Ayurvedic Tips to Deepen Your Savasana Practice

If you want to enhance your relaxation after practicing Savasana, try incorporating these Ayurvedic self-care tips.

• Try Abhyanga (self-massage with oil) to ground your energy even more.

• Sip a cup of vata-pacifying tea (like chamomile or tulsi) to stay grounded.

• Go to bed by 10 p.m. and wake up by 6 a.m. Following the Ayurvedic clock will help you feel less scattered.

These small rituals work in tandem with Savasana to restore balance, especially in the fall and winter when vata energy can throw you off balance (even if your primary dosha is not vata).

Why You’ll Fall in Love With Savasana

Once you allow yourself to fully embrace Savasana, you may find yourself craving it more regularly. It’s not just a feel-good yoga finale — it’s a practice that retrains your body and mind to be OK with rest.

The more you practice stillness, the more natural it becomes. Over time, you may notice:

• Better sleep (both falling asleep and staying asleep)

• A more regulated nervous system

• Reduced anxiety and mental chatter

• Better focus and energy throughout the day

You’ll be more you: calm, clear and connected.

Let This Be Your Reminder: You Deserve to Rest

If the idea of being in stillness in Savasana still makes you feel fidgety, guilty or impatient, you’re not alone. If you're like me, you've been conditioned to equate worth with busyness. But Savasana challenges that belief in the best way possible.

You don’t have to earn rest. You already deserve it.

So, roll out your mat, find a quiet spot. Lie down. Close your eyes. And breathe. The sweetest yoga pose is waiting for you.

Ready to Make Rest a Ritual?

Try practicing Savasana daily for one week — even for just 3 minutes. See what shifts. Journal for a few minutes about how you feel about spending time resting. And if you’re feeling inspired, share it with someone else who could use a little more stillness in their life, too.

This was the pose that changed my life and it can change yours, too.

Wish you had more energy — and a self-care routine you could actually stick to?

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Note that this website is for informational purposes only and should not be used as a substitute for professional medical advice, diagnosis or treatment. Speak with your doctor before beginning any new exercise routine or wellness plan.