Corpse Posture: Savasana or Mrtasana

Of the classic texts, the Hatha  Yoga Pradipika calls this pose Savasana, and the Gheranda Samhita calls it Mrtasana. Sava and mrta both mean 'corpse'; our words 'mort', 'mortal', and 'mortuary' are related etymologically to the Sanskrit mrta. As the name suggests, you lie full length on your back on the floor (on a soft carpet or folded rug), close your eyes, and stay still, as though playing dead. If you do not care for the name 'Corpse', think of this asana as the Total Relaxation Posture.

Lie full length on the back, legs stretched out (though not rigid), with the feet a little apart and each foot falling limply outwards. The arms, also extended without being rigid, should rest on the floor a little way out from the sides. In most illustrations of this posture the hands are shown with palms up, but a few teachers suggest palms down, with the ringers spread a little apart, or that the sides of the hands should rest on the floor. In the first and last of these hand positions the fingers are limp and slightly curled up - note that if you do straighten them it creates tensions in the hands and forearms. In the second position the weight of the hands on the floor straightens the fingers and the hand is supported without creating tensions. Experiment and see which hand position suits you best. Let go, so that the whole body goes limp and rests with its full weight.

Unless the nostrils are blocked, breathe through the nose quietly and smoothly. Take a couple of deep breaths, as though into the stomach, each time exhaling very fully and drawing the abdomen in. The occasional involuntary deep breath and sighing exhalation in the early minutes of relaxation are signs that tension knots are unravelling. Soon the breathing should become quiet, smooth, and even.

Now give all your attention to releasing from tension each body in sequence from feet to scalp. The sensitive facial muscles, which are intimately associated with the emotions, provide subtle task for relaxation, which is one reason why we leave them the last. Send the message 'let go' to each part - muscles are yours command, though most people today have to re-create the mind-muscle rapport that they had for a brief time in childhood.

First observe your breathing - nothing else - for a minute or two, until it settles into a smooth, light, relaxed, and rhythmic muscular action, free from constricting and cramping tensions. Then turn your full attention to letting go in each body part so that tension drains away from it and it rests with its full weight. Models in this respect are the baby in the cot and the sleeping cat. If your attention wanders, avoid the least trace of irritability and bring the attention back patiently to focusing on the selected body part. The sequence is as follows: left foot; left calf; left thigh, front and rear; right foot; right calf; right thigh, front and rear; pelvis; abdomen; lower back; chest; upper back; left hand; left forearm; left upper arm, front and back; left shoulder; right hand; right forearm; right upper arm, front and back; right shoulder; throat; neck; jaw; lips; tongue; eyes; brow; scalp.

Now observe your breathing again - thus quietening the mind and aiding relaxation. After a minute or two you can again let the attention roam like a torch beam over the body from feet to scalp. You can continue in this way for as long as the time given to relaxation permits. As you master the art of letting go with the body muscles you find that the mind relaxes concomitantly. The Hatha Yoga Pradipika, i, 34, says: 'Lying down on the ground like a corpse is called Savasana. It removes fatigue and gives rest to the mind.' And the Gheranda Samhita, ii, 19, says: 'Lying flat on the ground (on one's back) like a corpse is called the Mrtasana. This posture destroys fatigue, and quiets the agitation of the mind.'