Shavasana (Corpse Pose)

Compiled by: Trisha Lamb

Last Revised: April 18, 2006

© International Association of Yoga Therapists (IAYT) 2005

International Association of Yoga Therapists P.O. Box 2513 • Prescott • AZ 86302 • Phone: 928-541-0004 E-mail: [email protected] • URL: www.iayt.org

The contents of this bibliography do not provide medical advice and should not be so interpreted. Before beginning any exercise program, see your physician for clearance.

Adams, Ernst. Savasana. Yoga aktuell, Jun/Jul 2002, no. 14, pp. 16-20. [In German.]

Agrawal, R. C., N. Dikshit, R. Maheshwari, S. Bose, and B. N. Bisariya. Effect of Shavasana on vascular response to cold pressure test, serum cholesterol level and platelet stickiness in hyper-reactors. Indian Heart Journal, 1977, 29(4):182-185.

Ananda Worldwide Group. Relax completely: Try this pose! Article available online: http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=304§ion=9&cat=0.

Bagga, O. P. , and A. Gandhi. A comparative study of the effect of Transcendental Meditation and Shavasana practice on cardiovascular system. Indian Heart Journal, Jan 1983, 35(1):39-45.

Balayogi Bhavanani, Ananda. Which direction to keep the head in shavasana. Yoga Life, Jul 2005, 36(7):20-22. Author email: [email protected]. See also reply by Deolal Mahabir, [email protected].

Summary of Dr. Ananda Balayogi’s article: One’s head should always be positioned to the north.

Summary of Deolal Mahabir’s article: It does not ultimately matter in which direction one’s head is positioned.

Bera, T. K., M. M. Gore, and J. P. Oak. Recovery from stress in two different [nonyogic] postures and in shavasana—a yogic relaxation posture. Indian Journal of Physiology and Pharmacology, 1998, 42(4):473–478.

The following review of this study appears in an article by Ralph La Forge entitled “Spotlight on Yoga” in the May 2001 issue of IDEA Health and Fitness Source (http://www.findarticles.com/cf_0/m0BTW/5_19/74886169/p1/article.jhtml?term=yoga):

Study: Researchers at the Scientific Research Department at Kaivalyadhama S.M.Y.M. Samiti in Lonavla, India, compared the efficacy of Shavasana (a yogic relaxation posture) and two other postures (resting in a chair and resting in the supine position) as methods of recovery from induced physiological stress (treadmill running).

Twenty-one males and six females (age range = 21-30 years) were allowed to rest in one of the above postures after completing a treadmill workout. Recovery was assessed by measuring resting and exercise recovery heart rate and blood pressure. These factors were measured before and every two minutes after the treadmill running until they returned to their initial resting levels.

The results revealed that the effects of treadmill exercise stress were reversed in significantly (p < 0.01) shorter time with Shavasana than with either of the other two resting postures.

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Comments: The Shavasana pose (sometimes spelled “Savasana” or called “corpse pose”) is often overlooked as an effective yoga pose. Seemingly easy, it is one of the most challenging poses in yoga. Shavasana is practiced in a relaxed supine position, feet apart, palms facing up to gently open the chest. The neck should be extended. (Placing a folded towel underneath the neck is recommended.) What primarily distinguishes Shavasana from the other two modes of relaxation used in this study is utilization of the breath. Abdominal yogic breathing is sequenced with normal breathing throughout Shavasana.

Bhamgara, M. M. How to relax. Yoga and Life, no. 5, p. 11.

Bhogal, R. S., and D. D. Kulkarni. An evaluation of a priori informational content of instructions in shavasana using signal detection theory. Proceedings, National Conference on Biomedical Research in Yoga, School of Health Science, University of Pune, Feb. 2-3, 1991.

Bhole, M. V. Concepts of relaxation in Shavasana. Yoga-Mimamsa, 1981, 29(1&2):50- 56.

Bose, S., K. M. Etta, and S. Balagangadharan. The effect of relaxing exercise “shavasan.” Journal of the Association of Physicians (India), May 1987, 35(5):365-366.

Bray, Tara. Savasana: Tara Bray sets out to uncover the origin and meaning of savasana—corpse pose—and meditates on her life as a young Southern girl who lost her mother too early. Shambhala Sun, Jul 2003, pp. 62-67. Article available online: http://www.shambhalasun.com/Archives/Features/2003/200307jul/200307-Savasana- Tara-Bray.htm.

Budilovsky, Joan. Total Relaxation . . . with Shavasana audiotape. URL: http://www.yoyoga.com/tapes.html.

Chaudhary, A. K., H. N. Bhatnagar, L. K. Bhatnagar, and K. Chaudhary. Comparative study of the effect of drugs and relaxation exercise (yoga shavasan) in hypertension. Journal of the Association of Physicians (India), Dec 1988, 36(12):721- 723.

Cole, Roger. How (and why) to support the trunk and head in Savasana. My Yoga Mentor, Jun 2004, no. 7. Article available online: http://www.yogajournal.com/teacher/1183_1.cfm.

“Diehard Savasana fans may wonder why you’d ever mess with such a good thing, but variety may be the spice of relaxation and renewal. Here are some reasons to bring variations of Supported Savasana into your teaching.”

A comparison of the physiological effects of savasana with supine guided relaxation. Swami Vivekananda Yoga Research Foundation, http://www.vkyogas.org.in.

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Dante, Michele. Answers the question: I find corpse pose to be the hardest for me to practice. My mind races, thoughts come and go, music is in my head, and so I find it very difficult to concentrate on the sensation of the breath and deep realxation. Is there something you can recommend that will help me? Article available online: http://www.innervisionyoga.com/index.php?nid=article&article_id=35.

Dasarathy, C. Savasana: The great relaxation. Yoga Today, Dec 1980, 5(8):4-8.

Datey, K. K. Rehabilitation of patients of hypertension with shavasan and bio-feedback techniques. Cardiology, 1977, 62(2):119.

______, and S. J. Bhagat. Management of hypertension by Shavasana. Yoga Seminar Session II, Mar 1975.

______, and S. J. Bhagat. Stress and heart disease and how to control it with biofeedback and shavasana. Quarterly Journal Surg Sci, Sep-Dec 1977, 13(3&4).

______, S. Deshmukh, C. Dalvi, and S. L. Vinekar. “Shavasan”: A yogic exercise in the management of hypertension. Angiology, 1969, 20:325-333. Paper presented at The Joint Annual Meeting of the American College of Angiology and International College of Angiology, Las Vegas, Nevada, 1967.

Abstract: “Shavasan,” a yogic exercise, was given to 47 patients with hypertension of various etiologies. A significant response was obtained in about 52 percent of the patients. There was no response in patients with arteriosclerotic hypertension. The exercise is easy to perform, has no side effects and requires no equipment. There was symptomatic relief and a sense of “well being” in the vast majority of the patients.

Dhanaraj, Hubert. Relaxation in savasana. Yoga Today, Apr 1981, 5(12):49.

______. Relaxation in savasana. Yoga Today, Mar 1982, 6(11):39.

The Editors. Answer the question, “My mind often races in Savasana (Corpse Pose), and I find it difficult to concentrate on the sensation of the breath and deep relaxation. Is there something you can recommend to help?” Yoga Journal, Mar/Apr 2002, p. 42.

Feuerstein, Georg. Shava-asana or corpse posture. Yoga World, Jul/Aug 1997, 1(4):5.

Garza, Janiss. Shavasana 101. Article available online: http://yoga.about.com/health/yoga/library/weekly/aa112500a.htm.

Gitananda Giri, Dr. Swami. Shava asana—the corpse posture. Yoga Life, May 1996, 27(5):11-12.

______. Shava asana—the corpse posture. Yoga Life, Mar 2001, 32(3):3-10.

4 Greenblatt, S. Shavasana: Autopsychorelaxation. Semana Medica Buenos Aires, 1959, 115:928-930.

Herring, Barbara Kaplan. Savasana: If you fall asleep during Corpse Pose, you are missing a great opportunity to practice pratyahara, the art of letting go. Yoga Journal, Dec 2002, pp. 61-63. Hutchinson, Ronald. Stillness and relaxation—the difference. In Ronald Hutchinson, Yoga: A Way of Life. London: Hamlyn, 1974, pp. 93-105.

Iyengar, B. K. S. The art of relaxation: Savasana. Yoga Journal, Sep/Oct 1982; Yoga Rahasya, 1997, 4(2):20-26.

______. Savasana: The glimpses of the state between Jagratavastha and Turyavastha. In B. K. S. Iyengar, Astadala Yogamâlâ, Vol. 2. New Delhi, India: Allied Publishers Limited, 2001, pp. 288-300.

Iyengar, Geeta. Savasana. Iyengar Yoga Institute of San Francisco Review, Winter 2001, 21(1):7-8. (Excerpt from a pranayama class given by Geeta Iyengar on October 13, 1988.) Reprinted from Yoga ’80, the magazine of the Second North American Iyengar Yoga Convention, San Diego, California, June 23 - July 1, 1990.

Keller, Doug. The hardest (and most popular) pose: Shavasana. Available online: http://www.doyoga.com/a_savasana.html.

Khumar, S. S., P. Kaur, and S. Kaur. Effectiveness of Shavasana on depression among university students. Indian Journal of Clinical Psychology, 1993, 20(2):82-87.

Examined the effectiveness of Shavasana (a type of yoga exercise) as a therapeutic technique to alleviate depression. 50 female university students were diagnosed with severe depression; 25 were subjected to 30 sessions of Shavasana, and 25 served as controls. Results reveal that (1) Shavasana was an effective technique for alleviating depression and (2) continuation of the treatment for a longer period resulted in a significantly increased positive change in the Ss.

Kocher, H. C. Effect of shavasana on the extent of knee-jerk—an exploratory study. Yoga-Mimamsa, 1976, 18(3&4):40-47.

Kulkarni, D. D. Orienting reflex in shavasana practice and shavasana imagery. Yoga Mimamsa, 1998, 32:1-15.

______, and R. S. Bhogal. Coping [with] anxiety through the yogic corpse posture—Shavasana—a signal detection theory approach. Souvenir, XII International Conference of STAR, University of Hungary, 1991.

5 ______, and R. S. Bhogal. The role of yogic technique of shavasana in constant parallel vigilance in aerospace operations—a signal detection theory approach. Abstract, International Congress on Stress, Anxiety and Emotional Disorders, Universitate Dominho, Alianca Sepuaradore, 1-3 July 1991, p.86.

Lalitananda, Swami. Shavasana: The art of dying. Ascent, Winter 2000, pp. 16-17.

Macy, Dayna. Shavasana, the hardest pose. In Dayna Macy, “Pregnant pause: Two months before my twins were due, my doctor put me on strict bed rest,” Yoga Journal, Sep/Oct 2000, pp. 137-140.

Madanmohan, K. Udupa, A. B. Bhavanani, N. Krishnamurthy, and G. K. Pal. Modulation of cold pressor-induced stress by shavasan in normal adult volunteers. Indian Journal of Physiology and Pharmacology, Jul 2002, 46(3):307-12. PMID: 12613393.

Abstract: Shavasan is known to enhance one’s ability to combat stressful situations. The present study was planned to determine if shavasan could modulate the physiological response to stress induced by cold pressor test (CPT) and the possible mechanisms involved. Ten normal adults were taught shavasan and practiced the same for a total duration of seven days. RR interval variation (RRIV), deep breathing difference (DBD), and heart rate, blood pressure and rate-pressure-product (RPP) response to CPT were measured before and immediately after shavasan. Shavasan produced a significant increase in DBD and an appreciable but statistically insignificant increase in RRIV suggesting an enhanced parasympathetic activity. Significant blunting of cold pressor- induced increase in heart rate, blood pressure and RPP by shavasan was seen during and even five minutes after CPT suggesting that shavasan reduces the load on the heart by blunting the sympathetic response. It is concluded that shavasan can enhance one’s ability to withstand stress induced by CPT and this ability can be achieved even with seven days of shavasan training.

Miller, Marcia. Surrendering to Savasana. Sattva: The Quarterly Publication of the Mid Ohio Yoga Organization, Spring 2001, pp. 10-12.

Mohan, Madan, U. C. Rai, V. Balavittal, D. P. Thombre, and Swami Gitananda. Cardiorespiratory change during Savitri Pranayam and Shavasan. The Yoga Review, 1983, 3(1):25-34.

Abstract: The present study was conducted in trained (n=7) and untrained (n=7) volunteers to determine the effect of savitri pranayam and shavasan on O2 consumption, heart rate and blood pressure. In trained subjects we found a consistent and significant (p<0.01) reduction in O2 consumption within a few minutes of starting savitri pranayam. During shavasan, there was significant reduction in O2 consumption (p<0.05), heart rate (p<0.001) and diastolic blood pressure (p<0.05). In untrained subjects, the changes in above mentioned parameters were statistically insignificant.

6 Mumford, Jonn. Savasana. In Jonn Mumford, Psychosomatic Yoga. New York: Samuel Weiser, 1974, pp. 15-19.

Nilsson, Robert. Savasana: One of the most important yoga poses. Bindu, no. 7, pp. 28- 29.

O’Rielly, Trish. Uniting breath & movement [see shavasana]. Yoga International, Apr/May 2001, pp. 78-85.

Palkhivala, Aadil. Savasana: The Guided Relaxation of Yoga audiotape. Part 1: Savasana of the Five Elements, Part 2: Savasana of the Five Senses. Available for purchase online: http://www.aadilpalkhivala.com/educatio.htm.

______. Answers the question: “It is very hard for me to totally relax and be still during Corpse Pose. I become agitated and my stomach often growls in the middle of it. Any suggestions?” Yoga Journal. Article available online: http://www.yogajournal.com/practice/687_1.cfm?ctsrc=nlv47.

Paranjape, S. D., R. J. Rahu, and M. V. Bhole. Shavasana as a contributing factor to pratyahara—some preliminary findings. Yoga-Mimamsa, 1978, 19(2&3):25-33.

Pilafidis-Williams, Korinna. Savasana. Dipika, Summer 1996, no. 27. Also available online: http://www.iyi.org.uk/yoga_savasana.html.

Humorous article on what might go through the mind of the teacher and the student during savasana.

Prabhu, R., S. Telles, R. Nagarathna, and H. R. Nagendra. Comparison of HRV in DRT vs. shavasana. Swami Vivekananda Yoga Research Foundation.

Rao, G. N. Shavasana: A remedy for hypertension. Yoga Awareness, Feb 1980, 4(1):49- 51.

Rea, Shiva. Drops of Nectar CD set.

Includes: Yoga-nidra, a relaxation method that works with 36 areas of the body; Tension release through the five koshas (layers) of the body; A special meditation for healing areas of pain and blockage; Lunar shavasana, a means to rest the sense organs and induce deep and restful sleep; “Awakening the Lotus,” a chakra-based meditation, and more.

Rosen, Richard. Answers the question: What is the purpose of corpse pose and the best way to approach it? Yoga Journal. Article available online: http://www.yogajournal.com/practice/185_1.cfm.

Sahasrabudhe, K. B. The importance of savasana. Yoga Awareness, Jan 1978, II(1):21- 22.

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Sahu, R. J., and M. V. Bhole. Psycho-motor performance as influenced by techniques similar to pranadharana and nadanusandhana in shavansana—a preliminary study. Yoga- Mimamsa, 1983, 22(3&4):36-41.

______. Duration of low and high pitched Omkar after rest, Shavasana and Kapalbhati. Yoga-Mimamsa, 1984, 22(3&4):19-22.

Santana, Rose. Which poses lead to enlightenment? Enlightened Practice, Jun/Jul 2003, p. 7.

Discusses shavâsana and padmâsana.

Satish, S. Telles, and H. R. Nagendra. BMR studies on SMET in comparison to shavasana. Swami Vivekananda Yoga Research Foundation.

Satyananda Saraswati, Swami. Shavasana. In Swami Satyananda Saraswati, Surya Namaskara: A Technique of Solar Vitalization. 3d ed. Bihar, India: Bihar School of Yoga, 1996, pp. 24-27.

Savasana. Bindu, no. 7.

Seth, B. B., J. K. Trivedi, and R. Anand. A comparative study of relative effectiveness of biofeedback and Shavasana (yoga) in tension headache. Indian Journal of Psychiatry, 1981, 23:109-114.

Shavasana 101: What’s so hard about playing dead? Article available online: http://www.allspiritfitness.com/library/features/aa112500a.shtml.

Srinivas, P. R. Savasana: First step to yogasana. Yoga Made Easy: Your Health Is in the Palm of Your Hands. New Delhi, India: Concept Publishing Co., 1981, pp. 29-40.

Stawsky, Natalie. Savasana o postura del cadaver. LA Yoga, Mar/Apr 2004, pp. 50-51. [In Spanish.]

Stone, Michael. Savasana: Corpse pose. Article available online: http://www.iyengar- yoga.com/articles/savasana.

The author is a psychotherapist and Yoga teacher and introduces the article: “Krishnamacharya, teacher of both Pattabhi Jois and B.K.S. Iyengar, taught each of his students the same approach to savasana. This article is a psychological exploration of the posture as taught to me through this lineage.”

Sundar, S., S. K. Agrawal, V. P. Singh, S. K. Bhattacharya, K. N. Udupa, and S. K. Vaish. Role of yoga in management of essential hypertension. Acta Cardiol., 1984,

8 39(3):203-208. (Utilized shavasana.)

Telles, S., S. K. Reddy, and H. R. Nagendra. Oxygen consumption and respiration following two yoga relaxation techniques. Applied Psychophysiology And Biofeedback, Dec 2000, 25(4):221-227. MEDLINE® PMID: 11218923.

Abstract: The present study was conducted to evaluate a statement in ancient yoga texts that suggests that a combination of both “calming” and “stimulating” measures may be especially helpful in reaching a state of mental equilibrium. Two yoga practices, one combining “calming and stimulating” measures (cyclic meditation) and the other, a “calming” technique (shavasan), were compared. The oxygen consumption, breath rate, and breath volume of 40 male volunteers (group mean +/- SD, 27.0 +/- 5.7 years) were assessed before and after sessions of cyclic meditation (CM) and before and after sessions of shavasan (SH). The 2 sessions (CM, SH) were 1 day apart. Cyclic meditation includes the practice of yoga postures interspersed with periods of supine relaxation. During SH the subject lies in a supine position throughout the practice. There was a significant decrease in the amount of oxygen consumed and in breath rate and an increase in breath volume after both types of sessions (2-factor ANOVA, paired t test). However, the magnitude of change on all 3 measures was greater after CM: (1) Oxygen consumption decreased 32.1% after CM compared with 10.1% after SH; (2) breath rate decreased 18.0% after CM and 15.2% after SH; and (3) breath volume increased 28.8% after CM and 15.9% after SH. These results support the idea that a combination of yoga postures interspersed with relaxation reduces arousal more than relaxation alone does.

Udupa, K. N., R. H. Singh, and R. M. Shettiwar. Studies on the physiological effects of the yogic posture Shavasana. Journal of Research Indian Med. Yoga & Homeo., 1978, 12(1).

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