12 Tips for Savasana After Trauma: Your Ultimate Guide to Trauma-Informed Savasana 

Savasana is a beneficial pose for yogis that relieves stress and promotes relaxation. But what about Savasana after trauma? What if you don’t enjoy remaining still for fifteen minutes in a dark room surrounded by strangers? What if the smallest noises jolts you out of the experience, or you’re triggered when the teacher closes the door?

The good news is, you’re not alone in your experience, and Savasana is much more versatile than lying still with your eyes closed. I teach trauma-informed yoga for sexual trauma survivors, but these tips can help everyone have a more personalized, restful experience.

What is Savasana?

If you’re new to yoga, you may also be new to Savasana. That’s okay! I’m here to support your journey in finding the best version for you (even if that means skipping it completely). I include this pose in many of my classes, but you are always welcome to skip it if it doesn’t serve you. 

Important: I refer to this final resting pose in Sanskrit to avoid using the common English name, which is corpse pose. 

The Basics Of Savasana

Savasana is a common final pose in a yoga class. It welcomes total relaxation, allowing the effects of your yoga practice to settle into your body. This is an amazing pose to allow our bodies to rest and provide care to your nervous system. The downside to traditional savasana is that many of the cues can be triggering. 

You accomplish Savasana by resting on your back and softening your body. This is to provide a deep restful experience and to allow your practice to “settle” into your body. You might use this time to notice the effects of your practice, allow the present moment, or to have a moment where there is no need to do, but to be.

This is also included in a yoga practice to focus on other limbs of yoga besides the asana (posture practice). This can include breathwork, meditation, or deeper levels of concentration.

Benefits of Savasana

Savasana is more than a pose to signify the end of a yoga class. This is a deeply restorative pose that can provide the following benefits:

• Helps manage hypertension
• Improved sleep
• Allows downtime for your nervous system
• Reduces anxiety and increases wellbeing with patients with chronic diseases
• Helps you receive similar benefits to that of meditation and yoga Nidra (Yogic Sleep)

Why is Savasana After Trauma Triggering?

Many of the cues used for Savasana are potentially triggering for trauma survivors. Below is an example of a traditional Savasana you may experience in your local (non trauma-informed) yoga studio:

Traditional Savasana asks you to lie on your back with your feet about hip width distance apart. Allow your feet to relax, hands rest by your sides with palms facing up, and eyes close. Stillness is preferred in Savasana. The traditional time frame for this pose is five to fifteen minutes, and some teachers would suggest longer. 

To someone who has not experienced trauma, this may sound like a peaceful, restful experience. When accomplishing Savasana after trauma, here are some triggering cues you might experience:

• Closed eyes
• Stillness
• Resting on your back with your hands and feet in specific positions
• No option to end early
• Darkened room
• The teacher may walk around and offer massage or oils to place near you
• Complete silence
• The teacher may close the door 
• Physical assists

Every studio is different, so some may play music or light candles during class. These can also be potentially triggering to students who have experienced trauma. 

How To find your perfect trauma-informed savasana (12 Tips)

Savasana receives the hype it does because it allows uninterrupted rest and for us to be with nothing to do, and nowhere to be except with ourselves. This is such a wonderful opportunity for survivors, so options are essential.

If you explore the options and still don’t feel like it’s for you, you’re more than welcome to skip it. You can still receive amazing benefits of a regular yoga practice even if you skip Savasana. 

Here are some options for you to explore while completing Savasana after trauma:

7 General Tips and Options For You to Explore:

1. Experiment laying on one side, or even on your belly
2. Explore different placement of your hands, arms, legs, and feet. 
3. Fidget as much as you choose
4. Add a grounding object that brings you comfort (photo of a loved one, sentimental items)
5. Choose if your eyes remain open or closed. 
6. Know you can always opt out if you choose. 
7. Breathe in any way that suits you.

You can also experiment with props when doing Savasana after trauma. These are helpful additions that bring more comfort and relaxation to your practice.

5 Tips When Using Props:

1. Place a rolled blanket underneath your ankles
2. Place your knees over a yoga bolster (this helps your low back stay flush with the mat)
3. Only if you’re comfortable, eye pillows provide complete darkness and remove distractions
4. You might explore placing a bolster next to you and use it as a pillow on your side. 
5. You may choose to drape a blanket over you for extra safety and comfort

I welcome you to get creative and see what other variations you like! Sometimes, I’ll rest my head on a yoga block, place multiple blankets over me, or use no props at all. You don’t need to commit to one version, and you can even change it up in the middle of the pose. Your comfort and choices are priority in Savasana after trauma.

Exiting Savasana

How you exit Savasana is just as important as the pose itself. Gently easing your way out of this restorative posture prevents lightheadedness and allows a smooth transition out of the pose.

Traditionally, you roll to your right side before coming to a seat. Rolling on your right side activates your Ida Nadi (energy center) and left nostril. In yoga philosophy, breathing into your left nostril activates your parasympathetic (rest and digest) nervous system.

This adds to the calming nature of Savasana. This also allows your body to “wake up” after the pose instead of immediately sitting up, which can cause lightheadedness. 

I welcome you to roll to any side you prefer, but this may be helpful information that you can use in class if you choose. You are always in control of your practice, so what works best for you is the best option! It’s okay to change how you practice this each class (and even in the middle of it). 

If you’re ever unsure where to start, you may ask yourself this simple question:

What does my body need right now? 

It’s okay if nothing comes to mind. With practice, you may notice your intuition and mind-body connection growing stronger. That’s a monumental victory! If you wish to continue traditional yoga classes, but want to include more trauma-informed techniques in your practice, I welcome to read on for helpful tips!

Tips for trauma-informed savasana during traditional yoga classes

Here are my top tips if you wish to complete a trauma-informed Savasana in a non-trauma-informed yoga class:

1. Communicate with your teacher and/or studio. You may be aware of your triggers, but your teacher may not. It’s important that you voice your concerns with your teacher before class begins, so there isn’t an uncomfortable situation. Voicing your boundaries is important for you and your yoga teacher. You could also ask your studio to include more trauma-informed trainings for teachers, or ask to include more certified trauma-informed yoga teachers. Studios don’t know what you prefer until you ask, and you could be helping another student who doesn’t know about this style of teaching.  
2. Continue to be respectful to other students in the room. I encourage you to take your favorite Savasana, while being aware that many students still favor the traditional version. If you prefer to listen to music, you may need to bring headphones. If you prefer to tap or fidget, I welcome you to subdue the noise with a cloth or your clothes. When in doubt, I welcome you to ask your yoga teacher how you can respect both your needs and those of the surrounding students. 
3. You don’t need to stay for Savasana. Trauma-informed yoga teachers understand not every pose is for every student. Even students in traditional yoga classes don’t like Savasana, and that’s okay. You’re welcome to leave before Savasana begins. I recommend you let your teacher know before class starts that you’ll be leaving (or might leave) for this pose. They can inform you of the best time to leave, so you create minimal disturbances for other students. 

Overview

I welcome you to take your time with this pose, and know that it doesn’t need to be a part of your yoga practice. Even if your yoga teacher insists you stay, lists all the benefits, you’re the ultimate decision maker in your practice.

Savasana after trauma only provides benefits if you are comfortable. If this isn’t a pose that works for you, then you’re more than welcome to skip it. 

I wish you well on your yoga journey, and I hope your Savasanas are restful and soothing.

Take Care.