Seated Savasana
Savasana
Full Body RelaxationIntegrationMeditationRest
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
- Sit comfortably in chair
- Can sit back against chair back for support
- OR: Sit upright if preferred
- Feet flat on floor
- Hands rest on thighs or in lap, palms up or down
- Close eyes gently (or soft downward gaze)
- Release all effort and doing
- Allow body to be completely supported by chair
- Release tension from:
- - Face and jaw
- - Shoulders and arms
- - Belly and back
- - Hips and legs
- Breathe naturally
- Simply be present
- Rest for 3-10 minutes
- To exit: Deepen breath gradually
- Wiggle fingers and toes
- Gently open eyes
- 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.
Safety notes
Sit comfortably with eyes closed for a few minutes to allow body to integrate benefits of practice
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