Beyond Shavasana: 9 Excellent Alternatives for Deep Relaxation

Shavasana, or Corpse Pose, is widely regarded as the ultimate relaxation pose in yoga. It allows the body to fully release tension, promotes deep breathing, and integrates the benefits of your practice. However, not everyone finds lying still on their back comfortable or effective. Some people experience restlessness, discomfort in their lower back, or even anxiety when lying flat on the ground. Fortunately, there are several excellent alternatives to Shavasana that offer similar relaxation benefits while catering to different physical needs.

If you're looking for variations that help you unwind after a yoga session, here are 10 excellent alternatives to Shavasana that offer deep relaxation while addressing specific concerns.

Also Read: Is Savasana Just A Nap At The End Of A Yoga Class?

1. Matsya Kridasana (Flapping Fish Pose) – Best for Pregnant Women

Matsya Kridasana is a deeply relaxing posture that offers maximum comfort, especially for pregnant women and those experiencing back pain.

How to do it:

• Lie on your side and bend one knee slightly, allowing it to rest in front of your body.
• Place one arm under your head as a pillow and the other in front of you.
• Gently close your eyes and take slow, deep breaths, focusing on each inhale and exhale.

Why it works: This pose reduces pressure on the spine and abdomen, making it an ideal alternative for pregnant women who find lying on their back uncomfortable.

2. Makarasana (Crocodile Pose) – Perfect for Breath Awareness

Makarasana is an excellent alternative for those who struggle with deep breathing while lying on their back in Shavasana.

How to do it:

• Lie flat on your stomach with your legs fully extended.
• Place your forehead on your hands, keeping the elbows wide.
• Breathe deeply, feeling the natural rise and fall of your belly against the floor.

Why it works: This pose encourages diaphragmatic breathing, which improves lung capacity and promotes deep relaxation. It is especially useful for people with respiratory issues or stress-related tension.

3. Advasana (Reversed Corpse Pose) – Shavasana Alternative on the Stomach

Advasana is an alternative to Shavasana for those who experience back pain when lying on their back.

How to do it:

• Lie down on your stomach with your legs stretched out and your arms extended forward.
• Rest your forehead on the floor.
• Close your eyes and focus on slow, rhythmic breathing.

Why it works: This pose relaxes the spine and provides relief for people with lower back discomfort or tension in the hips.

Also Read: Debunking The Myth: Yoga Is Not As Beneficial For Men As It Is For Women

4. Jyestikasana (Superior Pose) – More Relaxing Than Shavasana

Jyestikasana is a deeply soothing posture that allows the body to completely release tension while keeping the breath flowing naturally.

How to do it:

• Lie on your stomach with your legs slightly apart.
• Place your hands under your forehead, keeping your elbows wide.
• Gently close your eyes and allow your body to unwind completely.

Why it works: This pose is highly restorative, providing relaxation similar to Shavasana while reducing strain on the back and hips.

5. Sukhasana (Easy Pose) with Mindful Breathing

Sukhasana is a comfortable seated position that encourages deep relaxation without lying down.

How to do it:

• Sit comfortably with your legs crossed, keeping your spine straight and shoulders relaxed.
• Place your hands on your knees, palms facing either up or down.
• Close your eyes and focus on deep breathing.

Why it works: This is a great alternative for those who find it difficult to relax while lying down. It also promotes mindfulness and meditation.

6. Viparita Karani (Legs-Up-The-Wall Pose)

Viparita Karani is a deeply restorative pose that promotes circulation and relaxation.

How to do it:

• Sit next to a wall and gently swing your legs up while lying down.
• Keep your back flat on the floor and your arms resting by your sides.
• Close your eyes and take slow, deep breaths.

Why it works: This pose relieves tension in the legs, improves circulation, and calms the nervous system.

7. Balasana (Child’s Pose) – A Protective and Comforting Alternative

Balasana offers a sense of safety and relaxation, making it a favorite for those who struggle with stillness in Shavasana.

How to do it:

• Sit on your heels and fold forward, bringing your forehead to the floor.
• You can either stretch your arms forward or rest them at your sides.
• Relax completely, breathing slowly.

Why it works: It gently stretches the spine and reduces stress while offering deep relaxation.

8. Supta Baddha Konasana (Reclining Bound Angle Pose)

This pose is perfect for those who prefer a gentle opening of the hips while relaxing.

How to do it:

• Lie on your back and bring the soles of your feet together, letting your knees fall apart.
• Rest your hands on your abdomen or let them rest naturally at your sides.
• Close your eyes and breathe deeply.

Why it works: It promotes relaxation while also improving flexibility in the hips.

9. Paschimottanasana (Seated Forward Bend)

This pose is ideal for those who prefer an active relaxation method.

How to do it:

• Sit with your legs extended straight.
• Breathe in to extend your spine, then breathe out as you gently fold forward.
• Hold the position while breathing deeply.

Why it works: It provides a calming effect on the nervous system while stretching the spine and hamstrings.

Also Try: 10 Yoga Asanas You Can Easily Practice Everyday

Final Thoughts

While Shavasana remains a powerful relaxation tool, it’s not the only way to unwind after a yoga session. Whether you prefer lying on your stomach, sitting upright, or incorporating gentle movement, these alternatives provide deep relaxation while addressing specific physical needs.