Lower back, neck, hips, knees and ankles

Savasana: Classic

Deep relaxation in a neutral lying position allows your body and nervous system to rest completely, helping to reduce pain sensitivity and support recovery.

How to do it

1. 1

   Lie on your back with your legs long

   Let the feet fall out to the sides, about as wide as the mat. Nothing here is held in place.

2. 2

   Rest the arms slightly away from the body, palms up

   Let the shoulders settle back into the floor. A small cushion or folded blanket under the head keeps the chin from tipping up.

3. 3

   Let the floor take your full weight

   Close the eyes if that feels comfortable. Let the breath go back to its own rhythm rather than steering it.

4. 4

   Stay for 5 to 20 minutes

   If anything asks for support, add it: a bolster under the knees, a rolled blanket under the neck, a blanket under the ankles, or the feet a little wider apart.

What to watch for

Lying flat with the legs long lets the lower back settle into a bigger curve than usual, and after a few minutes that can start to nag. If it does, put a bolster or a rolled blanket under the knees rather than trying to press the back flat.

Ways to adjust it

• Bolster under knees
• Blanket under lumbar
• Pillow under head
• Rolled blanket under neck
• Blanket under ankles
• Feet wider apart

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Savasana: Legs Up Chair

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Savasana: Legs Up Chair
• Savasana: Seated Chair
• Savasana: Seated Chair Short
• Savasana: Short

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.