Savasana and the relaxation response
Lying completely still at the end of a yoga practice triggers the relaxation response — the physiological counterpart to the stress response.
Key takeaways
- What it is: Lying completely still at the end of a yoga practice triggers the relaxation response — the physiological counterpart to the stress response.
- Why it works: Savasana (corpse pose) holds the body in a position that maximizes sensory withdrawal while maintaining wakefulness. This engages the relaxation response (Benson): a coordinated parasympathetic state characterized by decreased oxygen consumption, lower heart rate, lower blood pressure, and reduced cortisol. The posture signals safety to the nervous system (fully supine, completely still) while the deliberate attention prevents sleep onset, creating a physiologically restorative state distinct from both alert activity and sleep.
- Evidence: Backed by observational / correlational evidence.
- Avoid: Skipping savasana because it feels unproductive — it is the phase where the nervous system integrates the session, and skipping it substantially reduces the stress-reduction benefit.
Why it works
Savasana (corpse pose) holds the body in a position that maximizes sensory withdrawal while maintaining wakefulness. This engages the relaxation response (Benson): a coordinated parasympathetic state characterized by decreased oxygen consumption, lower heart rate, lower blood pressure, and reduced cortisol. The posture signals safety to the nervous system (fully supine, completely still) while the deliberate attention prevents sleep onset, creating a physiologically restorative state distinct from both alert activity and sleep.
How to do it
- 1Lie flat with arms slightly away from the body, palms up, legs uncrossed — no supports or props.
- 2Close your eyes and allow the body to become completely heavy.
- 3Stay for at least 5–10 minutes — the relaxation response requires sustained stillness.
- 4If thoughts arise, return attention to physical sensations without judgment.
What the evidence says
ObservationalThe relaxation response — the physiological basis of savasana — is well established in Benson’s research and subsequent replications: reduced oxygen consumption, HR, BP, and stress hormones occur during deliberately elicited parasympathetic states.
Honest caveat: Benson’s original research measured the relaxation response broadly; savasana is one of many techniques that can elicit it — it is not uniquely superior to other methods.
- — Benson et al. (1974), the relaxation response, Psychiatry
Common mistake
Skipping savasana because it feels unproductive — it is the phase where the nervous system integrates the session, and skipping it substantially reduces the stress-reduction benefit.
IX Coach ends every guided body-movement session with a structured savasana or relaxation-response protocol, framing it as the most important part of the practice rather than the optional cool-down.
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