Seated Savasana

Benefits

• Integrates benefits of practice
• Promotes deep relaxation
• Reduces stress
• Calms mind
• Allows body to rest and restore
• Cultivates inner peace

How to do Seated Savasana

1. Sit comfortably in chair
2. Can sit back against chair back for support
3. OR: Sit upright if preferred
4. Feet flat on floor
5. Hands rest on thighs or in lap, palms up or down
6. Close eyes gently (or soft downward gaze)
7. Release all effort and doing
8. Allow body to be completely supported by chair
9. Release tension from:
10. - Face and jaw
11. - Shoulders and arms
12. - Belly and back
13. - Hips and legs
14. Breathe naturally
15. Simply be present
16. Rest for 3-10 minutes
17. To exit: Deepen breath gradually
18. Wiggle fingers and toes
19. Gently open eyes
20. Return slowly to activity

Breathing

• Allow breath to be completely natural
• No need to control or direct
• Simply observe breath flowing
• Let breath become quiet and subtle

Hold: 3-10 minutes.

Modifications

Make it easier

• Shorter duration (2-3 minutes)
• Use cushions for extra support
• Keep eyes open with soft gaze
• Recline back in chair

Make it more challenging

• Extend to 15-20 minutes
• Sit more upright without back support
• Incorporate meditation practice
• Add body scan awareness

Common mistakes to avoid

• Trying too hard to relax
• Mentally planning or thinking
• Fidgeting or adjusting
• Rushing to finish
• Not allowing enough time