Shava Asana- The Corpse Pose

Shava-asana The Corpse Pose

Translation: The Sanskrit word shava means corpse hence this is the

Corpse. The shava-asana is also known as the mrta-asana.

Instructions:

1. Lie flat on your back with your legs together but not touching, and your arms close to the body

with the palms facing up.

2. Keep your eyes gently closed with the facial muscles relaxed and breath deeply and slowly

through the nostrils.

3. Starting at the top of the head and working your way down to the feet, bring your attention to

each part of your body, consciously relaxing it before proceeding on to the next.

4. Remain in the shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in

the shava-asana begin to breath a bit faster and deeper.

Comments:

While many consider this a simple posture at first, its simplicity eventually proves to be deceiving. The

goal of the shava-asana 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 the shava-asana 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 Yoga-asana routine you should always begin and end each session with the shavaasana.

Duration/Repetitions:

We recommend that you begin your period of yoga-asana practice with at least 3-5 minutes of shavaasana.

Return to it periodically throught your posture session to relax and rejuvinate the body/mind and

then conclude your session with at least 3-5 minutes more