In class this week, we’ve been chatting about Savasana — that final resting pose at the end of practice — and how different experiences can arise for different people. We chatted about how elements like sound and silence can shape that experience: instrumental music, English lyrics, Sanskrit lyrics, or even complete quiet.
It was fascinating to hear everyone’s reflections. One lady, who’s very passionate about music, said the instrumental piece was beautiful but she found herself wondering whether it was being played on an electric or an acoustic piano — a lovely thought, but one that pulled her out of stillness. Another shared that a forest visualisation sent her mind wandering down a rabbit hole of randomly connected thoughts and imagery, which made it hard to relax. Others found that Sanskrit lyrics helped them focus without distraction, since they couldn’t understand the words, while some preferred English lyrics as they gave their mind something meaningful to rest on.
All of this demonstrates that there’s no one-size-fits-all approach to Savasana. You might often hear people say, “Oh, Savasana is my favourite part of class!” — but for many, it’s not so simple. Some people find it uncomfortable to lie still; others struggle with a restless mind that refuses to settle. And for some, stillness itself can be confronting or even triggering — especially during times of stress or emotional challenge.
If you find yourself fidgeting, restless, or emotionally unsettled in Savasana, please know this: you’re not doing anything wrong. It’s perfectly normal. Savasana — like every other posture — takes practice. It’s called “the hardest pose” for good reason. The good news is, there are many ways to make it more supportive and accessible for you. So what can you do to help still the mind and find more ease in Savasana?
1. Find a position that feels good for you
Traditionally, Savasana is done lying on your back — legs extended, feet falling to the edges of the mat, arms away from the sides, palms facing up. But that’s just one version. The goal is comfort and surrender, not perfection. Here are some modifications you might like to try:
- If you’re tight across the chest or shoulders, try placing your hands on your belly, chest, or pelvis instead of having them by your sides.
- If your lower back feels strained, bend your knees, bring your feet to the edges of the mat, and let your knees rest together — this softens the lower back curve.
- You can also bend your knees and let them fall open like butterfly wings, resting your hands on your belly.
- If lying on your back doesn’t feel right, lie on your side with a cushion between your knees, or even sit upright with your back supported.
- And remember: you can always adjust during Savasana. It’s not a failure to move; it’s an act of self-care.
2. Use props for support
Props can make a huge difference in helping the body feel safe and comfortable enough to relax. Experiment with a:
- Cushion or folded blanket under the head to support the neck.
- Bolster or cushion under the knees to ease tension in the lower back and hips.
- Blanket to stay warm — the body cools down quickly during stillness.
- Eye pillow or scarf over the eyes to block light and signal to the nervous system that it’s time to rest.
- Weighted blanket across the hips or chest (if it feels grounding).
- Soothing scent — a few drops of lavender oil on a scarf could help calm the senses.
Think of props not as indulgences but as tools that invite surrender.
3. Focus on the breath
When the mind starts to wander — and it will — gently bring your attention back to the breath. You might try:
- Feeling the breath: place you hands on your belly and notice the gentle rise and fall.
- Counting breaths: inhale for a slow count of four, exhale for a slow count of six. Longer exhales help activate the relaxation response.
- Repeating a mantra: silently repeat a word or phrase like “let go and relax” with each exhale.
- Tracing the breath: imagine your breath as a wave moving in and out, or light flowing through your body.
You’re not trying to control the breath — simply watch it, like waves on a shore.
4. Try a visualisation
If the mind resists stillness, give it something gentle to focus on. You might imagine:
- Lying on soft grass, feeling supported by the earth beneath you.
- A warm light spreading from your heart, flowing through your body.
- A peaceful place — a beach, forest, or somewhere from memory — where you feel safe and calm.
Visualisations can act as bridges to quiet the mind and release tension without forcing silence.
5. Body scan or progressive relaxation
Move your awareness slowly through the body, part by part. Start from your toes and move upwards, noticing each area and silently inviting it to soften. You might say to yourself, “My shoulders relax. My jaw softens. My mind rests.” This helps draw attention away from thoughts and into the sensations of the body.
6. Practice compassionate awareness
Above all, remember that Savasana isn’t about forcing the mind to be blank or perfectly still. It’s about noticing whatever thoughts or feelings arise — and then gently allowing them to drift away, like clouds passing through the sky. Letting them go for now, knowing you can come back to them later if you need to.
And if you finish your practice and your mind still feels busy, that’s okay. The fact that you showed up and gave yourself a few moments of stillness is the practice. Over time, with patience and compassion, Savasana may begin to feel more natural — but even if it doesn’t, your effort is enough.
Final thought….
Savasana teaches us that stillness isn’t something we force — it’s something we allow. With a few supportive techniques, a touch of curiosity, and a lot of kindness toward yourself, you may find that rest begins to find you.
Michelle x
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