10-Minute Guided Savasana for a Nervous System Reset

Sometimes you just need to lie down.

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(Photo: Canva)

Savasana is easily among the most popular parts of any yoga class. This final landing place is a time of integration and ease, an invitation to release all effort and simply be.

If you’ve ever wished for a practice that was entirely Savasana, yoga teacher Taylor Lorenz has you covered. From this place of power and rest, Lorenz guides you through a full-body scan, offering a useful visualization for further release—and greater ease.

10-Minute Guided Savasana

Your feet will be elevated in this practice, so grab whatever prop feels best for you. Lorenz suggests placing blocks under your calves or placing your legs on the edge of a couch or footstool—whatever it takes to elevate your feet above your heart for a gentle inversion. Grabbing a blanket for warm (and comfort) is a good idea, as is reaching for an eye pillow or towel to draw your attention inward. The goal is to make yourself (and your nervous system) as comfortable as possible.

Savasana (Corpse Pose)

Lie down on your back with your legs elevated atop your prop of choice. Take a moment to get out any little wiggles that you need to, take a big sigh, and settle into stillness. Allow the back side of your body to get heavy. Draw your attention to the rhythm of your breath, focusing on deepening your exhales. Allow your breath to help you soften into the Earth.

Ease Your Mind

Note where the back of your head presses into your mat and turn your attention to your mind. Imagine that all of your thoughts are a tightly wound ball of yarn, with one string sticking out. You gently pull it, and as the ball begins to unravel, your mind becoming quieter as the ball of yarn gets smaller.

The mind welcomes ease.

Soften Your Heart

Draw your attention farther down your spine to the area between your shoulder blades. Then draw it in toward your heart center. Notice if there’s any tightness here. Maybe your heart area feels like it’s collapsing or holding strong.

As with the mind, imagine there’s a tightly wound ball of yarn here. Find the loose string and gently begin to pull, releasing the tension around your heart.

Relax Your Gut

Move your focus to your low back and then inward toward your gut. Notice any gripping or holding. Visualize a ball of yarn. Slowly pull the thread, unraveling, allowing your belly to soften and the lower back to feel more expansive and relaxed.

Release Your Hips

Now, bring your inner attention to the base of your spine. What happens when, once more, a ball of yarn starts to unravel? Release your hips and relax through your pelvic floor. The entire body is soft. You are at ease. All effort has been released.

Rest here in this state of peace.

Coming Back

Gently begin to rock your head from side to side. Wiggle through your fingertips and toes.

Pencil Stretch

Take a big stretch, reaching your fingertips and toes away from each other. Relax as you exhale.

Fetal Pose

Hug your knees into your chest and take your time as you roll onto your right side with your knees drawn in. Linger here for as long as you’d like.

Easy Pose

When you’re ready, make your way into a comfortable seat. Bring your hands together at heart center. Bow your head so your third eye meets your fingertips and thank yourself for choosing this practice today.