A trauma-informed approach to savasana offers a way to explore this deeply restful pose while honoring your body. For many survivors, traditional savasana may be uncomfortable because it asks students to close their eyes, remain still, and remain in this state for several minutes. This trauma-informed savasana guide explores adaptations and ways of exploring this gentle pose so you can find deep rest in a way that feels best for you.
What is Savasana?
Savasana (also spelled Shavasana) 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 a supportive pose to allow our bodies to rest and provide care to our nervous systems.
You can explore savasana by resting on your back and softening your body. You might use this time to notice the effects of your practice, rest in the present moment, or have a moment where there is no need to do, but to be.
Benefits of Savasana
Savasana is more than a pose to signify the end of a yoga class. This is a deeply restorative pose that is supportive for your body. Below are a few, and sources are linked for each benefit.
- 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)
How Traditional Savasana Can be Unsupportive for Trauma Survivors
Teachers who instruct this pose as it’s traditionally taught are not purposely trying to cause activation in students, but rather create relaxation. Where this can lead to an unsupportive experience is when the elements of savasana come together. Here are a few elements of a traditional savasana:
- Closed eyes
- Stillness
- Resting on your back with your hands and feet in specific positions
- No option to end early
In person classes might also include:
- 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
For some who have experienced trauma, being asked to explore savasana with the elements above can send signals of danger to their nervous systems. Instead of a restful experience, it can quickly lead to feeling trapped or physical feelings like sweating, racing heart, or more shallow breathing. A trauma-informed approach understands that rest can look and feel differently after trauma, and adds extra options to support this.
If you’re more curious about reaching meditative states without needing to be still, I welcome you to explore my Trauma-Informed Meditation Guide.
Exploring Trauma-Informed Savasana
Trauma-informed savasana can be done while in a trauma-informed yoga class or even a more traditional style class. To learn more about trauma-informed yoga, what makes it different, and if it’s supportive for you, I welcome you to explore my Trauma-Informed Yoga Guide.
If you do classes in person, I welcome you to speak with your teacher before class to let them know you prefer a different style of rest in this pose. This can avoid confusion and allows your teacher make any adjustments to class, maybe even offering a more trauma-informed version for all students.
A trauma-informed approach understands that elements like stillness, closing your eyes, or requesting students to remain in a pose can lead to students feeling like there is a lack of autonomy and choice. Again, traditional styles aren’t trying to cause students with trauma to have an activated nervous system response, and this can still be supportive for those who enjoy this practice. This is simply another option to explore rest if you’ve felt uncomfortable, activated, or simply wish to explore additional ways of exploring this pose.
If there’s one takeaway from exploring trauma-informed savasana, it’s that this pose is restful, and rest is deeply personal. Your version of rest is unique and perfect for you, and your comfort is priority.
Adaptations you can explore while in savasana:
- Experiment laying on one side, or even on your belly
- Explore different placement of your hands, arms, legs, and feet
- Fidget as much as you choose
- Add a grounding object that brings you comfort (photo of a loved one, sentimental items)
- Choose if your eyes remain open or closed
- Know you can always end early
- Breathe in any way that suits you
- You don’t need to commit to one shape. You’re welcome to change your posture at any time
- Explore other poses (even if they don’t look like savasana). What’s restful to you is personal and your choice
- Skip entirely. Savasana is a pose option, never a requirement for a class. You’re more than welcome to skip this, explore another pose, or end the class at any time.
You can also experiment with props. These are helpful additions that bring more comfort and relaxation to your practice.
Five ways to add props to savasana:
- Place a rolled blanket underneath your ankles
- Place your knees over a yoga bolster (this helps your low back stay flush with the mat)
- I you’re comfortable, you might include an eye pillow to provide complete darkness and remove distractions
- You might explore placing a bolster next to you and use it as a pillow on your side
- Drape a blanket over you for extra safety and comfort
If you’d like to learn more about props and how they can support your yoga practice, I welcome you to read my Yoga Props for Beginners Guide.
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.
You might first start by wiggling your fingers and toes, then your wrists and ankles. When it feels right for you, you might stretch your arms overhead for a big stretch, allowing a yawn if it feels natural.
Next, you traditionally roll to your right side before coming to a seat (pregnant students are encouraged to roll to their left). Rolling to your right side activates your Ida Nadi (energy center) and left nostril, and also places less pressure on your heart.
While this is the traditional way of exiting savasana, you’re welcome to roll to either side of your choosing, and you can rest here a few moments if you like before coming to a gentle seat of your choosing.
If you’d like to explore another trauma-informed yoga pose, I invite you to explore my Guide to Trauma-Informed Child’s Pose next.
Exploring Savasana and Deep Rest
If you’d like to explore savasana for deep rest with trauma-informed guidance, I welcome you to explore my free 25 Minute Trauma-Informed Yoga for Beginners Class. We focus on presence and awareness, and move gently for tension release and regulation. We end the class with trauma-informed savasana to see how this feels within your body and if trauma-informed yoga is supportive for you.
Deeper support for nervous system regulation
For those looking for more support, I invite you to explore my collection of free, private trauma-informed yoga classes in my library, the Cozy Corner. This is catered to supporting sexual trauma survivors and focuses on nervous system regulation, tension release, embodiment, and somatic practices for feeling more supported in your body. If this seems like a supportive fit for you, I welcome you to learn more below.
