Savasana

(Corpse Pose)

(shah-VAHS-anna)
sava = corpse

This pose is also called Mrtasana (pronounced mrit-TAHS-anna, mrta = death)

While many consider this a simple or not needed at first, its simplicity eventually proves to be deceiving. The goal of savasana is for the body and mind to be perfectly still and relaxed. Not only should the body be motionless and at ease, but the mind as well should be quiet, like the surface of a still lake. The result will be a deep and stable relaxation that will extend into your meditation or be felt through the activities of your daily circumstances.

It goes without saying that savasana will take some time to perfect. You will find the simple exercise of focusing your attention on each part of your body and consciously directing the breath there to be a great help with this posture.

There are two common obstacles that can prevent you from fully benefitting from this posture: sleepiness and a restless mind. If find yourself getting drowsey while in the shava-asana increase the rate and depth of your breathing. If your mind is restless or wondering focus your attention on all of the bodily senations you're experiencing. Bring your mind to the sensation of the floor beneath you or on the rhythm of your breath.

While practing your asana routine you should always begin and end each session with the savasana.
The philosophy of savasana is simple. Read more from Michael Stone and the masters approach.

Benefits
Calms the brain and helps relieve stress and mild depression. Relaxes the body and reduces headache, fatigue, and insomnia. Helps to lower blood pressure.

Adjusting
In Savasana, it is useful to have a teacher check your physical alignment. One of the most difficult parts of the body to align on your own is your head. Have your teacher sit at your head and observe its position relative to your shoulders. It's common for students' heads to be tilted or turned to one side or the other. The teacher should gently cradle your head in his/her hands and draw the base of the skull away from the back of the neck, lengthening the shorter side of the neck, so that both ears are equidistant from the shoulders. Your teacher can lay your head back down on the floor, making sure that the tip of your nose is pointing directly toward the ceiling.