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.

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

1. Lie flat with arms slightly away from the body, palms up, legs uncrossed — no supports or props.
2. Close your eyes and allow the body to become completely heavy.
3. Stay for at least 5–10 minutes — the relaxation response requires sustained stillness.
4. If thoughts arise, return attention to physical sensations without judgment.

Evidence

The 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. (observational)

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.

Sources

• 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.