Savasana, aka Corpse Pose, is deep relaxation and integration

The final pose in asana practice is Savasana (pronounced shuh-VAH-suh-nuh) or corpse pose. It serves to calm the body into a deep state of relaxation after the stress of physical movement. Symbolically, savasana is a practice of letting go of everything including the ego. In a sense, it is learning how to die. To that end, savasana is a pause during which we can integrate the yoga practice (not just the physical poses but the broader lessons of yoga), awaken from it transformed, and go into the world again "reborn" so to speak. Of course, you don't need to apply the symbolic meaning of savasana if that turns you off. Just appreciate the quiet stillness as a way for your body to physically incorporate the movements you've just completed.

To get into the pose on your mat, lay on your back with your feet a bit wider than hip distance apart and your arms along the sides of your body but with some space so that no part of your arms are touching any part of your torso. Allow your feet to fall where they may (mine turn out) and the palms of your hands facing up toward the ceiling or down on the floor. Generally up is for energy and down is for grounding, but also pay attention to how the hand position feels in your shoulders and take the one that feels best in your shoulders. Finally, close your eyes and let every last muscle in your whole body release to the earth, sensing how the earth beneath you is supportive of you. This is the basic pose but it may not be comfortable for you, particularly if you have any lower back issues.

Here are some ways to modify the pose in order to find comfort and the deep relaxation that is intended from Savasana.

• Bend the knees bringing the soles of the feet to the mat a bit wider than hip distance apart. Let the knees come toward one another to touch so that the legs are supporting each other without muscular effort on your part.

• Place a blanket or a pillow under your head.

• Elevate your feet onto blocks, stacked blankets or a bolster.

• Roll a blanket to place under your knees, or use a bolster or wedge under your knees.

• Try astronaut position: laying on the floor, bend 90 degrees at the hips and 90 degrees at the knees to place your calves on the seat of a chair, bed, or sofa.

• Prop a bolster on blocks to create an incline for the head, neck and torso, letting the legs stretch out long.

• Wear socks, apply a layer of clothing such as a sweatshirt, or use a blanket to cover yourself. You may not be chilly when savasana starts but the body can cool quickly and the last thing you want when you are deeply relaxed is to be distracted by being cold and tense the muscles of the body to stay warm.

• Use an eye mask or towel over the eyes to block the light.

When you are comfortable and have released any remaining tightness from your body to the earth, you may experience the sensation of hovering in the state just before sleep. If it doesn't happen, don't try to force it - it may never happen or perhaps occasionally or rarely. If it does happen, don't resist it - let it happen. If you fall completely asleep, that's okay, too - you probably needed the sleep!

When you're done integrating and you are ready to re-awaken having incorporated the physical practice, begin to make small gentle movements with fingers and toes, perhaps circling wrists and ankles, maybe slowly and gently turning your head from side to side and back to center, maybe raising your arms up and letting them come down over your head to take a full body stretch starting at the fingertips and pressing through the heels of the feet. Keeping your eyes closed, begin to bring back awareness of your body's contact points with the floor or props, your place in the room, your surroundings. Roll onto your favorite side into fetal position, pausing here briefly, breathing into your back body, noticing how you feel. Finally, mindfully and slowly use your hands and arms to press yourself up to a seated position and flutter your eyes open.

I invite you to try this guided body scan practice for relaxation while resting in savasana.