by Nina

In my post last week on Savasana (see here), I promised that I would do a follow-up post that shows alternative positions you can take if lying flat on your back in uncomfortable or even if you just want to rest in a position that’s a bit cushier and self indulgent.

The first Savasana variation is the simple addition of support under your head, a position that is good for people who are tight in the shoulders or chest and find it hard to rest their heads comfortably on the ground. Most people benefit from a bit of support under their heads, so check it out. Just make sure the support under your head is firm (not soft) and that your shoulders are touching the ground (not the support). Ideally in Savasana, your chin should be pointing slighting down toward your chest (not tipping back away from it).

Savasana with Head Support

The second of Savasana variation provides support behind your knees, a position that is good for people who have lower back problems or who simply want to rest their backs comfortably on the ground. Use a bolster (as shown below) or a rolled blanket behind your knees.

Savasana with Knee Support

The third variation of Savasana uses a chair to support your calves, which provides excellent rest for your lower back. It also creates a sight inversion (your legs are higher than your torso), which will help enhance your ability to relax (inverted poses is a topic I will address in a future post). Make sure that your legs drop comfortably onto the chair seat (if you are tall, you might have to stack blankets on the chair to make the surface high enough). If you can’t get your legs through the back of the chair, try turning the chair sideways instead.

Savasana with Legs on a Chair

The fourth and fifth variations are restorative versions of Savasana, with support under your torso and head. One version uses a bolster under your torso, and the other a stack of two folded blankets. This may be easier for you than lying flat on the floor or even deliciously comfy, and can help you breathe more freely in the pose as the support helps open your chest. When you do either of these versions, make sure that you sit on the floor (not on the bolster or blankets) before you lay back. The support should be under your torso, but not under your buttocks (a typical mistake I see beginners make!).

Restorative Savasana (Bolster Supporting Torso)
Restorative Savasana (Blankets Supporting Torso)

The sixth version is a Side-Lying Savasana, which is good for anyone who, for medical or other reasons, cannot lie on their backs (as well as for pregnant women). Notice there is support under your head, between your legs and between your arms—super comfy! You can use folded blankets or pillows, or any combination of the two.

Side-Lying Savasana

The last version is Crocodile pose (Makrasana), which is helpful for people who feel anxious or vulnerable lying on their backs and need the comfort of having their front bodies protected. If this pose is hard on your lower back, trying placing a folded blanket under your lower belly (below your navel) so your lower back doesn’t arch as deeply.

Crocodile Pose (Makrasana)

That’s it for now, but feel free to come up with your own variations to these basic versions or to use a version you learned in class or from a book. If you’re not comfortable in the pose, you won’t be able to relax, so take the time to set yourself up with whatever props you like. You can even get creative. I used to teach yoga in a room that had couches in it (don’t ask), and had my students do a pose I called “Legs on the Couch,” which was a variation of Savasana with legs on a chair. My students, who were busy graduate students or mothers of young children, absolutely loved it. (By the way, if you don’t have a yoga bolster, I recommend going ahead and splurging on one. You’ll be amazed at how much use and enjoyment you’ll get from it for years to come.)

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