Find ways to help release physical tension in Savasana pose to reduce pain and stress
One of the things we may notice when we do Savasana (Corpse Pose or supine relaxation) or any embodiment practice is physical tension. While it may look effortless, many people struggle with tension in Savasana, preventing them from fully experiencing its benefits. Getting still and quiet, and increasing your awareness of your body can make those sensations particularly salient. It can be very frustrating when you notice how much tension you have or how frequently patterns of tension recur.
If you find yourself unable to relax, holding onto stress, or feeling restless in this final resting pose, you’re not alone. Here’s why tension shows up in Savasana and how you can release it to achieve deeper relaxation.
Why Do We Hold Tension in Savasana?
Savasana is meant to be a time of stillness and surrender, but that’s easier said than done. Common reasons for tension in Savasana include:
- Physical Discomfort: Tight muscles, joint stiffness, or poor alignment can make relaxation difficult.
- Mental Chatter: A racing mind can keep your nervous system engaged rather than allowing it to settle.
- Unconscious Holding Patterns: Many people unconsciously grip muscles, especially in the jaw, shoulders, or hands.
- Difficulty Letting Go: If you’re used to always being on the go, stillness can feel unnatural, leading to resistance.
It’s important to realize that tension is not, in and of itself, bad. Wanting to decrease discomfort, however, is absolutely valid and may motivate you to get curious about your tension patterns. In the video below, I discuss what tension might mean – and what it doesn’t mean – when you encounter it in Savasana.
How to Release Tension in Savasana
1. Start with Gentle Movement
Before settling into Savasana, try gentle stretches, hip openers, or deep breathing exercises. Releasing excess energy can make it easier for your body to relax.
2. Use Props for Support
If tension is caused by discomfort, consider adding props:
- Place a rolled-up blanket under your knees to ease lower back tension.
- Use a folded blanket under your head for neck support.
- Cover yourself with a light blanket to create a sense of security.
3. Progressive Muscle Relaxation
One of the best ways to release tension in Savasana is to consciously relax each part of the body. Start at your feet and work your way up, gently softening each muscle group.
4. Focus on the Breath
A simple breathing technique like 4-7-8 breathing or a deep sigh on the exhale can help signal your body to let go of tension. Try inhaling deeply, then exhaling with a long, audible sigh.
5. Adjust Your Mindset
Instead of “trying” to relax, shift your focus to simply being present. Allow any tension to dissolve naturally rather than forcing it away. A guided meditation or body scan can help redirect your mind.
6. Soften the Jaw and Hands
Many people unknowingly clench their jaw or grip their hands in Savasana. Bring awareness to these areas and let them soften. If needed, gently open and close your jaw or wiggle your fingers before returning to stillness.
7. Stay a Little Longer
If you find yourself rushing out of Savasana, give yourself extra time. Even an additional minute or two can make a difference in allowing your nervous system to fully reset.
Tension in Savasana is common, but with a few mindful adjustments, you can transform this pose into a deeply restorative experience. Whether it’s through breathwork, physical support, or a mental shift, learning to release tension will help you fully reap the benefits of relaxation.
Do you struggle with tension in Savasana? Try these techniques and share your experience in the comments!
To explore more about your movement patterns through the practice of yoga poses or to learn tools for meditation and relaxation, I do this work in my group classes. If you’d like an assessment of your unique movement patterns and a personalized practice, take a private workshop with me.
The information, instruction, and advice contained in this video and post are in no way intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content is for general informational purposes only. Not all exercises are suitable for everyone. Consult your doctor before beginning this or any exercise program.
