Shavasana: Supine Relaxation Posture

By remaining motionless for some time and keeping the mind still while you are fully conscious, you learn to relax. This conscious relaxation energises and refreshes both body and mind.

But it is much harder to keep the mind than the body still. Therefore, this apparently easy posture is one of the most difficult to master.


  1. Lie fiat on the back full length like a corpse. Keep the hands a little away from the thighs, with the palms up.
  2. Close the eyes. If possible place a black cloth folded four times over the eyes. Keep the heels together and the toes apart.
  3. Begin by breathing deeply. Later the breathing should be light and slow. There should be no jerky movements to disturb the
    spine or the body.
  4. Concentrate on both deep and light exhalations, such that the nostrils do not feel the warmth of breath.
  5. The lower jaw should hang loose and not be clenched. The tongue should be relaxed, and the pupils of the eyes should be kept completely passive.
  6. Relax completely and breathe out slowly.
  7. If the mind wanders, pause without any strain after each slow exhalation.
  8. Stay in the pose from 15 to 20 minutes.
  9. One is apt to fall asleep in the beginning. Gradually, when the nerves become passive, one feels completely relaxed and refreshed. In total relaxation stage, one feels energy flow from the back of the head towards the heels. One also feels as if the body is elongated.