How to do Advasana
The below cues added by yoga teachers show multiple ways to do Advasana depending on the focus of your yoga sequence and the ability of your students.
To view the complete steps and corresponding yoga sequence, please consider signing-up to Tummee.com yoga sequence builder that is trusted by yoga teachers worldwide to plan their yoga classes. Learn more.
arms out in airplane chin off mat ...
Here we can begin to focus in on our breath and using Ujayi if it is in our practice. We will start in slow flow and then move into some yin and resto... ...
Rest with hands underneath forehead. Shift your caboose from side to side. Take all the time you need. ...
blanket spread open at top rolled blanket at ankles folded blanket at abdomen sandbag at sacrum ...
with your forehead floor option with hands either by your sides or out in front of you ...
PHOTO DOESN'T SHOW FULL POSE. Bring one foot to bottom and hold, 5 breaths. Other foot. ...
make pillow for forehead with hands ...
Forehead on mat or turn head to 1 side. ...
Relax for as long as you need. ...
5 mins This is the mild version of Sphinx, according to my source on Yin Yoga by Bernie Clark. Sometimes, this is enough for your system. ...
Feet apart, forehead to the floor. Stretch arms forward. ...
Walk hands out away from hips as you walk feet backward. Stretch legs across the body over the back ...
internally rotate the hips, letting the feet turn in ...
Tii | resting on stomach, arms and legs extended. ...
Discover more cues, teaching ideas, and how to do steps at How to Do Advasana
Like other relaxing yoga poses, Advasana (Reverse Corpse Pose) has it’s own advantages whether practiced at the end of a yoga session or practiced solely to relax the body and mind. Some of the important advantages or benefits of Advasana are explained below.
- Relaxes the muscles: Advasana, if practiced as a restorative pose, after the practice of other yoga poses, brings the muscles to relax completely with conscious breathing. If the practice involves opening of the lower back with yoga poses in a yoga sequence like, Locust Pose (Salabhasana), Plank Pose (Phalakasana), Cobra Pose (Bhujangasana) and Dhanurasana (Bow Pose), then ending the sessions with Advasana is a must to relax the lower back muscles.
- Removes Fatigue: This yoga pose brings the body back to "normal" removing the fatigue after a strenuous yoga session. The calming of the muscles and the breath brings in a slow supply of oxygen to the entire body thus removing fatigue.
- Controls Blood Pressure: If this yoga pose is practiced with the guidance of a trained yoga teacher using proper support and modi...
As this pose, Advasana, puts pressure on the belly and the chest as they are resting on the ground, it is best to be avoided by women during pregnancy. Someone with a very stiff neck or any kind of injury to the neck should avoid this pose.
Advasana Variations: Below are some common variations of the yoga pose Advasana.
Sometimes Advasana (Reverse Corpse Pose) can also be practiced along with Makarasana (Crocodile Pose), as a variation to relax the nerves and the muscles to a deeper level. Here in Makarasana, the arms are crossed and placed below the forehead. The legs are placed wide apart from each other making sure the the stomach touches the floor completely. The other variations for this pose, in Makarasana, is placing the chin in the palms with elbows bent in front of you. This posture improves the stiffness around the shoulders and the neck. Makarasana works mainly with the diaphragmatic breathing unlike Advasana which is abdominal breathing. Thus one could practice either Advasana, when one is working with the lower back to relax, or one could practice Makarasana, if one wants to relax the upper back and the neck.
As much as this pose, Advasana, may seems easy to practice, it requires to follow the right method and the conscious way to get the maximum results. Hence given below is the step by step method to be followed to get the posture right.
- Begin this pose, seated in Vajrasana at the centre of the mat, folding the knees and sitting on the heels. Stretch the back upwards and take a few breaths here.
- Inhale and stretch the arms above your head and as you exhale go forward bending at the hips and bring the stretched arms on the floor in front of you and relax the forehead on the mat/ floor. Exhale completely here.
- Stay here for a few breaths and relax the upper back trying to place the chest close to the thighs or the floor in front of you.
- Inhale and slowly raise the body away from the heels still placing the arms stretch out in front of you and drag the upper body forward placing the chest, abdomen, thighs and face on the floor completely exhaling here.
- The entire body is now flat on the floor in prone, with arms stretched out in front of you, bringing the feet close to each other with toes touching the floor and the soles facing upwards.
- Begin the slow breathing, after the entire body is touching the floor with the forehead too close to the floor. The slow breathing should raise the lower back up and down simultaneously with every inhalation and every exhalation.
- Bring the awareness of the body, relaxing right from the tip of the toes to the tips of the fingers moving upwards slowly with inhalation and exhalation, while the tummy pushes the floor along with the breathing.
- Breathing should be natural and rhythmic and the body should not move while the breathing is under control. A conscious effort to relax the body with the movement of the breath is most essential for getting the full benefit of this pose.
- One can take this practice for about 24 breaths or more depending on the need of this pose and the reason for practice of this pose, The Reverse Corpse Pose.
- Mentally start to detach the mind from the entire body, and begin to feel the numbness of the body as the detachment begins. This practice will ensure a better relaxed body and mind. The entire torso, the neck muscles, the hips, the shoulders will begin to relax removing the stiffness completely.
- To release from this pose, bring the arms down to the body and slowly turn towards one side and be seated. One could end this pose by coming to a seated position and chanting the OM or the Bhramari Pranayama for about 8 rounds to bring further calmness to the mind and the body.
Some alternatives to make Advasana (Reverse Corpse Pose) comfortable for someone with a stiff neck or for someone finding it difficult to breathe are mentioned below.
- Placing a blanket at the forehead will help in removing the difficulty in breathing.
- Placing a blanket below the chest will not bring too much pressure to the diaphragm and hence breathing can be smooth.
- If someone is suffering from a very stiff neck, then placing the blanket below the chest and the face should help to make the pose comfortable.
- If the knees feels hard and uncomfortable, placing a blanket below the knees should give a great support.
- One could avoid placing the face on the floor and place it sideways if the breathing is not comfortable. Make sure the neck is turned both ways during the practice, in order to get complete relaxation on both sides of the neck and the shoulders.
Advasana Preparatory Poses
Please sign-up to view preparatory poses for Advasana. We have 10000+ reference sequences along with foundational yoga sequences built from a library of 1500+ yoga poses (with new yoga poses added daily).
Advasana Relaxing Follow-up Poses
Please sign-up to view relaxing follow-up poses for Advasana. We have 10000+ reference sequences along with foundational yoga sequences built from a library of 1500+ yoga poses (with new yoga poses added daily).
Advasana Level Up Follow-up Poses
Please sign-up to view level up follow-up poses for Advasana. We have 10000+ reference sequences along with foundational yoga sequences built from a library of 1500+ yoga poses (with new yoga poses added daily).
Advasana Yoga Sequences
Advasana Titles in English and Sanskrit
Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Advasana:
- Reverse Corpse Pose