10 Must-Know Savasana Variations
“Follow your nature. Rest deeply in Savasana every day. Always enter that pratyahara (withdrawn state) every day. And just enjoy yourself. For many years I mistook discipline as ambition. Now I believe it to be more about consistency. Do get on the mat. Practice and life are not that different.” ~Judith Hanson Lasater
Savasana is one of, if not the, most important physical yoga postures. But when it comes to a home practice, it can be the most often overlooked and skipped. Although savasana is a classical posture and perfect in its own right, you can add spice up the pose to find a variation that suits you and your practice objects each day.
- Face Down – Try a face down variation by filling over and enjoying Savasana with your abdomen touching the floor.
- Bound Angle – From a supine position, bring the soles of the feet together and widen the knees. Sweeten the pose by using a strap or bolsters underneath the knees for support.
- Bolster Under Knees – Bend your knees and slide a bolster or blanket underneath them.
- With Head Support – Grab a bolster or blanket and place it underneath your head for additional support.
- With Chair Support – Bring a chair towards the edge of the mat and swing your legs up to rest on the base or seat of the chair.
- With Legs Up Wall – Enjoy a legs up the wall variation with or without the use of props, with the legs together or separate, and for as long as you’d like.
- Crocodile – Place your hands underneath your forward as you rest face down.
- Side Variation – Roll over to one side for side-laying Savasana. Use props under the upper body or in between the legs for support.
- Chest Opener – Use props to open the chest and upper body.
- Bend Knees – Bend your knees and plant your feet into the floor, use a strap to keep the legs together and place a blanket or bolster inside the thighs.
And when in doubt – settle into the most foundational posture: traditional Savasana. What’s your favorite Savasana variation?