Take a poll of yoga teachers and most will tell you that the corpse pose is the most important of all postures. This final resting position allows the body to integrate the various asana and pranayama forms that have been practiced. Additionally, we have a chance to stop and do nothing, the body has a chance to "re-boot" and prepare for the next activity.
Often, we tease students who quickly jump up from their corpse as doing the "New York City Savasana." Rushing off to the next activity without resting leaves the body jittery and sore, and the mind is more likely to give into agitation.
Although the corpse seems simple, it takes practice to really reach a state of complete relaxation.
I could go on and on about why yogis should learn to master the corpse, but I'll assume you believe me and tell you how to do it the Mysore way:
1. After completing Utpluthi and your vinyasa, jump through to the seated position. Massage the sweat back into your body, especially around the joints and any areas that feel tight or sore.
2. Cover your body with your sarong (called lungi in South India) or large towel and lie down. Even if the room is warm, you do not want the body to cool down or catch a chill after your practice.
3. Cover your eyes with a small towel (I typically use my shirt to cover the eyes). In the picture below, you can see how the eyes and head can be wrapped with a large ace bandage. This is really helpful in allowing the senses to soften and quite practically it keeps the light out so you may rest more deeply.
4. Take care to align the body in a way that is natural and comfortable:
Open the feet about shoulder width apart, allowing the legs to naturally rotate out-soften the hips and buttocks. Allow the pelvis to become neutral in neither a tilt nor a tuck so the lower back is relaxed.
Turn the palms up resting just outside of the thighs. Press down through the back of the head so you can "walk" the shoulder blades under. Have the shoulder blades flat under you will keep the chest open for easy, deep breathing.
Rock the head from side to side until it reaches neutral and the neck is relaxed. Soften the face and scalp, release the jaw.
5. Continue with about 5 Ujjayi breaths until the body softens. Then allow the breath to become so soft that you can hardly feel it on the nostrils.
6. Become still. The first of the yogic abilities (Siddhis) to develop is stillness. Do not fidget. You could move, but for now you choose not to move.
7. As the body and breath reach a point of stillness, the mind is certain to follow.
8. Rest here for a minimum of 5 minutes, longer is better 15-25 minutes if you have the luxury of time.
9. This is not a sleeping pose. You may drift into a Theta brainwave state which may resemble lucid dreaming or the space just before sleep, but no snoring please!
10. Exit your corpse with care. Gradually deepen the breath and move a stretch slowly. Bend the knees and roll to the side, take a moment on your side before pressing up with the arms as to not strain the back.
The corpse can be practiced anytime. I'll do it several times in a day, just for a few minutes, so I may feel refreshed and energized - Truly better than a cup of coffee!
