Basic Relaxation Pose or Restorative Savasana

Basic Relaxation Pose or Restorative Savasana Step-by-step, Benefits, precautions and contraindications - Sharp Muscle
7 min read
Updated: March 22, 2023

The less time it takes you to spend a few minutes a day in Basic Relaxation Pose, the more you need to do it. If you don’t do anything else for your health every day, then make time for this Basic Restorative Savasana.

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Practice this, for example, in the afternoon break at work, when you first come home from work, after an exercise session, or whenever you feel tired, tired, or stressed.


Known as:Basic Relaxation Pose, Restorative Savasana, Basic Restorative Pose
Type:Restorative, Relaxation Pose
Total time:5 to 20 minutes
Drishti:Eyes closed
Chakra:Sahasrara Chakra, Anahata Chakra
Indications:Fatigue, immune response, chronic pain, blood pressure
Preparatory poses:Usually performed after Pranayama as well as dynamic yogic postures like Sun Salutation after each yogic session
Follow-up poses:Sukhasana (Easy Pose)
Contraindications:Three mmonths pregnant women

Benefits of Basic Relaxation Pose or Basic Restorative Pose

Basic Relaxation Pose or Restorative Savasana lower blood pressure and heart rate, reduce muscle tension, reduce fatigue, improve sleep, boost the immune response, and help manage chronic pain.

Basic Relaxation Pose or Restorative Savasana Practice Guide

You can create many variations of the basic relaxation pose using different props. Once you’re familiar with the Basic Relaxation Pose presented in this pose, try other forms of restorative pose. Throughout the asana, you will be referred back to this complete description of Restorative Savasana. Once you become more familiar with the pose, you may not need to read the full instructions every time.

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Equipment needed

  1. Prop:
  2. Optional Props:

Step-by-step Basic Relaxation Pose or Restorative Savasana


You will lie on your back with your arms facing out and your feet comfortably apart. Give yourself enough floor space to stretch out comfortably. Before lying down, place a standard folding blanket to rest on your head and neck.


Begin by sitting on the floor. If you have a tendency to get cold, cover your feet with an open blanket. Now turn to one side, and bend at your elbow and forearm as you slide to your side. Then roll onto your back. Getting into the pose in this way is less stressful on your back than bending back in a sitting position.


Slightly roll up the long edge of your standard fold blanket to support the gentle curve of the neck. Adjust prop placement so that your neck is comfortable. Your chin should be slightly below your forehead. This position calms the front part of the brain. If you’ve been using an extra blanket for warmth, now is the time to pull it up to cover your torso and arms. Cover your eyes with eyebags.


  • Many practitioners can practice this pose by lying flat on the floor.
  • But if you have tension or pain in your abdomen or lower back, place a wide blanket behind your knees before lying down. Make sure your feet are relaxed and your knees are supported by a long-roll blanket.
  • If your heels don’t touch the floor, place a folded blanket or pillow under them.
  • If your lower back discomfort persists, come out of the pose by following the instructions under Coming Back (below) and try practicing the side-lying Restorative Pose.
  • When you feel ready, resume your practice of Basic Relaxation Pose.
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  • Once you have established yourself, observe the position of the body. Your hands and feet should be exactly between the feet with an imaginary line drawn from the tip of your nose.
  • Most people practice with the palms facing up, but if that’s not comfortable, lower them down and let the elbows rest.
  • The most important thing is that you feel completely relaxed and supported by the props and floor.
  • If you need to sit down to adjust the props and lie down again, follow the instructions in Coming Back and Setting Up.


Swallow and relax your lower jaw. Soften your upper lids and close your eyes and look at the lower lids. Allow your cheeks to feel hollow and loose under the cheekbones. Release the root of your tongue. As your hands relax, your fingers will naturally curl. Allow your feet to roll outward. Allow the entire back of your body to feel relaxed and in full contact with the floor and support.


Your arms and legs will get longer and longer as well as feel heavy. Feel the large muscles in the legs, buttocks and torso move away from the bones. Now feel the small muscles in your arms, neck and head as they move away from the bones. Allow the bones to feel heavy throughout your body and the skin to loosen. Notice that the abdominal organs gradually move back into your body, savor the silence.


  • As you continue to relax, notice when you start to feel lighter. This is a sign that your body has relaxed and you can begin to focus on the breath: one long inhalation followed by one long exhalation, followed by several cycles of normal breathing.
  • Begin by slowly inviting the breath to go deeper into your body. Do this by raising your ribs slightly and expanding your lungs. Let the wind come to you.
  • As you breathe in, imagine that the breath is breathing you in. Follow the inhalation with a gentle focus on the exhale. Feel your diaphragm, lungs, ribs and respiratory muscles contract to exhale the breath in a steady and focused stream. When your exhalation is finished, breathe in several normal cycles of inhalation and exhalation.
  • Then once again take a slow and deep breath. At the completion of the inhalation, pause for a while before letting the inhalation melt into an evenly long and steady breath. Inhalation is the receptive part of the breath; Exhalation is the active part. Take several normal breaths once again.
  • Once you have established the rhythm of long breaths, pay special attention to the quality of these breaths. What is their texture? Is the beginning of inhalation as gentle as inhalation? Is the end of the exhalation as smooth as the beginning? With each cycle, let your breath become more and more refined, like the texture of fine silk.
  • Remember, never force the breath. If at any time you feel a little agitated or out of breath, simply return to normal breathing. Once you feel calm, resume the cycle of long, slow inhalations and exhalations, followed by several normal breaths.
  • Repeat the centralized breathing for 10 rounds. Be sure to leave some time for normal breathing before coming out of the restorative pose.
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  • Stay in Basic Relaxation Pose or Restorative Savasana for 5 to 20 minutes. To come out of this yoga pose, bend one knee and roll onto your side. Let the eyebag fall on its own.
  • Slowly open your eyes. Rest in this position for a few breaths.
  • To sit, press the floor with the elbow of your lower arm and the palm of your upper arm.
  • Sit quietly for several breaths before standing up and resuming your normal activities.

Precautions and contraindications

If you are more than three months pregnant, practice the Side-lying Relaxation Pose.

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