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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 Always enter that pratyahara (withdrawn state) every day.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.

  1. Face Down – Try a face down variation by filling over and enjoying Savasana with your abdomen touching the floor.
  2. 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.
  3. Bolster Under Knees – Bend your knees and slide a bolster or blanket underneath them.
  4. With Head Support – Grab a bolster or blanket and place it underneath your head for additional support.
  5. 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.
  6. 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.
  7. Crocodile – Place your hands underneath your forward as you rest face down.
  8. Side Variation – Roll over to one side for side-laying Savasana. Use props under the upper body or in between the legs for support.
  9. Chest Opener – Use props to open the chest and upper body.
  10. 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?

Kate Connell
Kate Connell Yoga Teacher and Trainer

Kate provides mentorship, trainings, and tools for yoga teachers interested in mastering the art of teaching individualized yoga.

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