What it is
The Hatha Yoga Pradipika describes Shavasana simply: lying flat on the ground like a corpse; it removes fatigue and gives rest to the mind. It is traditionally done at the end of a practice to let the body absorb its effects.
Yoga Nidra, "yogic sleep", developed in the twentieth century (notably by Swami Satyananda Saraswati), guides attention through the body, the breath and images while the body rests in Shavasana — a state between sleep and waking.
Hatha Yoga Pradipika 1.32
उत्तानं शववद्भूमौ शयनं तच्छवासनम् ।
शवासनं श्रान्तिहरं चित्तविश्रान्तिकारकम् ॥
uttānaṃ śavavad bhūmau śayanaṃ tac chavāsanam |
śavāsanaṃ śrāntiharaṃ cittaviśrāntikārakam ||
Lying flat on the back on the ground like a corpse is Shavasana. Shavasana removes fatigue and gives rest to the mind.
How to practise
- Lie down. Lie on your back on a mat, feet apart, arms a little away from the body, palms up.
- Close the eyes. Let the whole body become heavy and still.
- Body scan. Move attention slowly from the toes to the head, relaxing each part.
- Breath. Watch the natural breath without changing it.
- Rest. Stay for 5–20 minutes, awake but deeply relaxed.
- Come back slowly. Move the fingers and toes, roll to the right side, and sit up gently.
General information only, not medical advice. If you are pregnant, have high blood pressure, heart disease, a hernia, epilepsy, recent surgery or any other condition, consult a doctor and learn from a qualified teacher before practising.
Frequently asked questions
Why is Shavasana done at the end?
To let the body and nervous system rest and absorb the effects of the practice.
What if I fall asleep?
It happens; with practice you learn to stay relaxed yet aware, which is the aim of Yoga Nidra.