They Physiological, Neurological and Psychological Benefits of Savasana Corpse Pose
Savasana, also known as the corpse pose, is often considered the most relaxing yet deceptively challenging yoga posture. While it may appear simple—lying flat on your back, eyes closed, and fully relaxed—the profound benefits of savasana extend beyond mere physical rest. This pose bridges the mind and body, offering a scientifically-backed gateway to mental and physical rejuvenation.
What is Savasana?
Savasana is typically performed at the end of a yoga session. The practitioner lies supine, with arms relaxed at the sides, palms facing upward, and feet falling naturally outward. The goal is complete stillness, allowing the body and mind to integrate the effects of the yoga practice. Despite its simplicity, entering a state of deep relaxation without falling asleep requires mindfulness and conscious effort.
The Physiological Benefits of Savasana
- Reduces Heart Rate and Blood Pressure
Research has shown that engaging in deep relaxation during savasana activates the parasympathetic nervous system. This “rest and digest” mode helps lower heart rate and blood pressure, counteracting the stress-induced “fight or flight” response. Regular practice can improve cardiovascular health over time. - Enhances Respiratory Efficiency
Focused breathing during savasana promotes diaphragmatic breathing, which increases oxygen intake and expels carbon dioxide more efficiently. This not only supports lung health but also enhances overall vitality. - Muscle Recovery and Relaxation
The stillness in savasana allows muscles to release residual tension built up during physical activity. This helps prevent soreness, aids in recovery, and improves flexibility by giving the muscles a chance to reset.
The Neurological Benefits of Savasana – Brain Waves
The changes in brain waves during savasana are foundational to its benefits for mental and physical relaxation. By transitioning through alpha and theta waves and possibly even delta waves, savasana provides a scientifically backed method to calm the mind, heal the body, and enhance overall well-being. The shifts in brain waves during savasana are linked to the activation of the parasympathetic nervous system. This “rest and digest” mode slows bodily functions like heart rate and breathing, creating the perfect physiological environment for changes in brain wave patterns. These brain wave shifts are similar to those experienced during meditation and have been scientifically shown to improve mental and physical health.
1. Activation of Alpha Brain Waves
- What happens?
During savasana, the brain transitions from faster beta waves (associated with active thinking and stress) to slower alpha waves. Alpha waves are linked to a state of calm alertness and reduced mental chatter. - Benefits:
- Enhances mental clarity and focus.
- Promotes relaxation and reduces stress.
- Improves creativity and the ability to enter a flow state.
2. Increase in Theta Brain Waves
- What happens?
As relaxation deepens, theta waves may become dominant. These waves are typically associated with light sleep, deep meditation, and daydreaming. - Benefits:
- Encourages emotional healing by accessing the subconscious mind.
- Enhances memory consolidation and problem-solving.
- Reduces anxiety and fosters a sense of inner peace.
3. Decrease in Beta Brain Waves
- What happens?
Beta waves, which are high-frequency brain waves tied to active thinking, stress, and anxiety, are reduced during savasana. This reduction signals a shift from a “fight or flight” state to a “rest and digest” mode. - Benefits:
- Lowers cortisol levels, reducing stress.
- Improves emotional regulation and resilience.
- Creates space for mindfulness and presence.
4. Entry into Delta Brain Waves (in Deep Relaxation)
- What happens?
In prolonged or deeply effective savasana, some practitioners may experience delta waves, which are the slowest brain waves linked to deep sleep and profound states of relaxation. - Benefits:
- Promotes cellular healing and physical recovery.
- Enhances immune function and restores energy.
- Induces a state of blissful restfulness.
Psychological and Mental Health Benefits of Savasana
- Reduces Stress and Anxiety
Studies indicate that savasana can significantly decrease cortisol levels, the hormone responsible for stress. The deep relaxation achieved during this pose calms the nervous system, helping to alleviate anxiety and promoting a sense of peace. - Improves Focus and Mental Clarity
By calming the mind and reducing mental chatter, savasana enhances concentration and cognitive function. It creates space for mindfulness, which can carry over into daily activities, improving productivity and focus. - Promotes Better Sleep
One of the most notable benefits of savasana is its ability to improve sleep quality. Practicing this pose regularly can help regulate sleep patterns, reduce insomnia, and encourage a restful night’s sleep.
Scientific Insights into Savasana
The benefits of savasana are supported by various scientific studies. For example, a study published in the Journal of Clinical Psychology highlighted how mindfulness-based practices, including savasana, reduce symptoms of depression and anxiety by fostering a deep state of relaxation. Similarly, findings in the International Journal of Yoga emphasize savasana’s role in reducing physiological markers of stress, such as elevated heart rate and blood pressure.
How to Maximize the Benefits of Savasana
- Create a Quiet Environment
Practice in a calm, undisturbed space to enhance relaxation and focus. - Incorporate Guided Meditation
Use a yoga teacher or an app to guide you through relaxation techniques for deeper benefits, and to prevent your mind from wandering off. If lying still in silence, you will get easily distracted, so having someone’s voice and something tangible to keep you focused yet relaxed, is imperative. - Consistency is Key
Regular practice, even for just 5–10 minutes daily, can amplify the benefits of savasana over time.
Conclusion
The benefits of savasana extend far beyond the yoga mat. This pose is a testament to the power of stillness, offering mental clarity, physical recovery, and emotional balance. By integrating savasana into your daily routine, you can tap into a scientifically-backed practice that supports holistic health. Whether you’re a seasoned yogi or a beginner, never underestimate the profound impact of this simple yet transformative pose.
Incorporate savasana into your life to experience its full spectrum of mental and physical benefits, especially after a yoga practice or any exercise, when it will be especially welcomed by the body and mind!
To experience meditation with Charlie, check out her Meditation and Yoga Retreats.
