Savasana (final resting pose) may just be the easiest pose to learn yet the hardest one to master.

Who would have thought that the simple act of lying still and observing breath could be so…. not simple?! Thankfully, everything starts to fall into place once you find the right shape for your body’s unique alignment.

While it might not look like it, savasna is a very potent yoga posture! It provides reflective space for the nervous system to reset while whatever you've worked on settles into the body. By taking some quiet and restful time at the end of your practice, savasana helps make sure you're fully grounded before rolling off the mat. Just like any other pose, results vary from person to person and day to day. No matter where you land on the savasana spectrum, we believe the FeetUp Trainer help can provide all the support you need to enjoy this pose.

Sanskrit: Savasana

  • sha-VAH-suh-nuh
  • Sava = corpse
  • Fun Fact: It is said that corpse pose allows us to let the old self “die” off while the higher self moves into the foreground.

Benefits of practicing Savasana

  • Calms the central nervous system
  • Releases tension in both the physical body and mind
  • Reduces headache, fatigue and anxiety
  • Promotes awareness of higher consciousness
  • Great place to take a nap without too much fuss

Precautions to consider

  • Pregnant and in your second or third trimester? You may find more comfort practicing savasana on your side, or with bolsters/blankets under your knees and arms (similar to using a body pillow).
  • Neck discomfort may be solved with folded blanket under your head or neck to align your chin with the sternum.
  • Lower back pain? Try a bolster/blanket/pillow under the knees to reducing arching in the lumbar spine.
  • Not a big fan of lying down? You can always sit up and relax against the trainer as your final resting pose.

Savasana with your FeetUp Trainer

  1. Lie down on your back with your body as straight as possible.
  2. Separate your feet slightly wider than hip-width apart. Relax your lower body so your feet and legs get heavy and fall out to the sides. If practicing with your FeetUp Trainer, can rest your legs on the trainer in a way that feels best for you.
  3. Relax arms at your sides with palms facing up and allow shoulder blades to broaden and release below the heart.
  4. With closed yes, release any focus on breath. Simply chill. Not a fan of closing your eyes? Let the eyes soften and the gaze relax.
  5. From head to toe, imagine everything letting go: hair, muscles of the face, tongue in the mouth and skin. Take your time relaxing.
  6. Rest here for a bit. You deserve it!
  7. When you are ready to come out, take all the time you need.
  8. Let the breath to deepen, invite tiny movements into your hands and feet, and allow whatever stretches that come up to happen.
  9. Bend knees and rotate onto your side. Pause here in fetal position to check in and honor the moment,
  10. With the lower body grounded, use your arms to help stack yourself back up to a tall spine in whatever seated position feels right.

Focal Points for Alignment

  • Your body changes from day to day. Listen to what it needs to find comfort!
  • Relax your legs in a way that allows for gentle external rotation in the thighs with open hips.
  • Keep the pelvis neutral to allow for a natural curve in the lower back. For deep curves, try tucking the knees into chest before placing legs on the trainer to relieve pressure.
  • Rotate shoulders under to open your heart. Try this without expanding ribs and/or arching your spine.
  • Head and neck should feel neutral, supported and relaxed.
March 19, 2021 — Daniel Scott