Question: I dislike Savasana. Do I really need to end my yoga practice with it?
Answer: The short answer to this question is no, you don’t have to end your practice with Savasana. There are savasana alternatives, and if you’ve worked with me privately, you’ll know that I don’t always end that way. It may be an unpopular opinion, but I think it’s important that your practice works for you, and if that means skipping Savasana, I believe that it’s OK to do so.
The long answer is that you might want to consider the reasons why we do Savasana and the particular obstacles you face in the pose to figure out whether you’d benefit from a slightly different poses or practice, or whether you’d like to just skip it.
Why Savasana?
Yoga postures are said to prepare the body for meditation. Concluding your practice lying in stillness is a chance to practice stillness and focus of your mind as well. Lying still is also intended to provide deep rest and a reset for your system after a more active practice, and is an opportunity to pay deep attention and observe the effects of your practice in your whole being.
That being said, Savasana isn’t always the best way to achieve these things. There are Savasana alternatives available that might help you achieve the same results.
Obstacles to Savasana
When a client tells me they don’t like Savasana, the first thing I ask is why. Some people find the pose itself to be uncomfortable or even painful. One of the most common symptoms in Savasana is back pain, but there can be other types of discomfort as well. These painful symptoms might be the result of the pose itself, or it might be that being still and paying attention simply brings them to the forefront in a way that’s overwhelming.
Other people find the mental and emotional aspects of Savasana to be the most challenging part. You might struggle to focus, or even feel panicky. Your brain might need more/ different support in order to do a meditation practice. Also, many of us with trauma or chronic stress and anxiety find that it doesn’t feel safe to relax and be still.
All of this is normal human stuff, and it’s totally OK. You’re not the only one.
Savasana may not be the right pose for you right now, and a modified practice may suit you better. A good teacher or yoga therapist who is knowledgeable and nervous system-informed can help you figure out what works best for you.
Savasana Alternatives to Try
Consider the goals of Savasana, andsee if there’s a different way for you to meet some or all of those goals. Keep in mind, some alternatives won’t work well for an in-person group practice environment, but may work better online or one-on-one with a supportive teacher.
If you struggle with discomfort because of the pose itself, see if there’s an alternative position or some prop support that would transform your experience of this stillness practice. Some ideas: lie on your furniture, lie on your side or front, change your leg or arm position, add props under your head/ neck/ arms/ knees, find a supported seat, or try a moving meditation.
If you struggle with how Savasana brings attention to your existing pain (physical or mental), you might benefit from a guided meditation practice like Yoga Nidra, or a non-physical focal point for meditation such as a visual focus, mantra, visualization, or even breath work. Or you might do better with a moving meditation.
If you struggle with focus or relaxation, you might like to experiment with different meditation techniques (with the support of a knowledgeable teacher or yoga therapist). You might benefit from walking meditation or another moving form of meditation, or from chanting or humming. It also might help to practice with your eyes open, and to add other support such as setting an alarm or locking the door to help you feel safe.
Above all, be patient with yourself. It’s OK if you don’t like Savasana. The most important thing in yoga practice is to meet yourself where you are, with kindness and curiosity when possible and know that there are savasana alternatives available to you.
If you’d like to learn more, here are some articles on my website about Savasana.
Here’s a video about leg positions you can use: Leg Positions for Yoga Nidra and Savasana
Bee’s Breath Meditation: A Savasana Alternative
And here’s a short video on my YouTube channel that explores Savasana alternatives. This is a breath practice that might help you achieve some of the benefits of Savasana.
Disclaimer: This is not medical advice. The practice provided is intended as an exploration only, and may not be suitable for everyone. Always check with your medical provider about the suitability of new activities. If you need more support, get a professional assessment. Need an alternative, have a question, or want some more detailed instructions? Reply to this email and I’d be happy to help.
