Why you should never skip savasana, according to a yoga teacher

From my perspective as a yoga teacher, there’s nothing that makes me sadder than seeing a student rush out of class before the final resting pose.

Savasana (pronounced shah-VA-sunnah) isn’t just a nice-to-have at the end of a session—it’s a posture that can be transformative for your nervous system.

It’s typically performed as a final resting pose at the end of a practice and is deceptively easy.

The pose is simple: lie on your back, legs and arms extended, arms just away from your sides, palms turned up to fully relax your shoulders and chest. Gently close your eyes and mouth and start to feel the weight and shape of your body connected to the floor and become aware of your breath for a few minutes. Placing your hands on your abdomen or chest can help you connect to your breath more easily.

Even though I tell my students it’s the most integral part of the practice, some still choose to leave early and miss out on its benefits.

Although it may look like it, savasana isn’t a nap or a chance to mentally catch up on your to-do list. In yoga, it’s called an active resting pose, meaning you physically let go while remaining awake and aware of your experience.

Your mind will naturally wander—you might find yourself wondering what you’re having for dinner—but with practice, you learn to observe those thoughts without getting caught up in them.

Practicing savasana regularly trains your nervous system to shift into a parasympathetic (rest and recover) state more easily, which can be useful when managing everyday stress out of class.

When you skip savasana and dash out quickly, eager to move on to the next thing, your energy will be activated and hurried. The point of savasana is to settle, feel grounded by connecting to your body and breath, and integrate all the benefits. Particularly if it’s been a physically challenging practice and your body needs time to recover.

If you’ve been lunging, balancing, twisting and bending, savasana is a chance for fatigued muscles to relax, and your nervous system to shift into a parasympathetic rest and digest state.

It’s a gift you give yourself after all the effort you’ve put in, so please don’t rob yourself of it.

Tips for a restful savasana

Support your lower back: If lying flat on your back feels uncomfortable, place a bolster (or a cushion) behind the back of your knees. This helps release lower-back pressure, making it easier to relax.

Stay warm: Your body temperature drops when you’re lying still, which might distract you from fully settling. Have a pair of socks, a jumper or a blanket to hand.

Block out distractions: It’s usually encouraged to have your eyes closed in savasana, but if you think you might be tempted to open them and end up staring up at the ceiling, use an eye pillow. It will block out the light and apply some gentle pressure, which may help you drop deeper into the pose.

Try a body scan: Once you’re comfortable, it can be helpful to do a full body scan. Bring your awareness to the tips of your toes and slowly work your way up your body to the top of your head. As you go, visualize each body part and use your exhalation to soften and let go into the floor.

Exit slowly: When it’s time to come back around after savasana, go slowly. Start by deepening your breath and wiggling your fingers and toes. Then hug your knees into your chest and roll onto your right side into a fetal position. Stay here for a few breaths, then gently sit up and leave when you’re ready.

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