Don’t Skip the Stillness: Why Savasana Might Be the Most Important Pose of All
It’s easy to think of it as just a quiet moment at the end. But in truth? It’s where the real magic happens.
Savasana isn’t a bonus nap at the end of your practice —it’s the ultimate recovery and integration of every move and every breath you experienced in class.
Let’s talk about the part of class so many of us are tempted to skip: Savasana.
It’s easy to think of it as just a quiet moment at the end. But in truth? It’s where the real magic happens.
Savasana isn’t a bonus nap at the end of your practice —it’s the ultimate recovery and integration of every move and every breath you experienced in class.
When you give yourself those final minutes of stillness, all kinds of good things start to happen:
→ Your breath softens and slows
→ Your heart rate steadies
→ Cortisol levels drop (aka: stress hormones take a back seat)
→ Emotions can surface and move through
→ The nervous system flips into “rest and digest” mode
→ And your body finally receives the message: “You’re safe now.”
Unlike regular rest, Savasana is conscious stillness and a practice of presence. You’re not asleep, but you’re not doing. You’re simply being—and that’s what makes it so healing.
Even just 3–7 minutes in Savasana can bring your whole system back into balance.
It’s a full-body exhale. A return to center.
And if it feels hard to stay still? That’s okay. You’re not doing it wrong.
You’re practicing. Each time you linger, you’re strengthening your ability to pause. To listen. To let go.
So next time you roll up your mat, don’t rush off.
Let yourself linger.
Lay down and land.
Give yourself the gift of those final few minutes…. and let them do their quiet, powerful work.
Because integration is the yoga. And you are absolutely worth the pause.
How to Practice Savasana
Here are a few ways to make Savasana feel more supportive and nourishing for you:
On your back – the classic version. Let your arms and legs fall naturally, palms open, eyes closed.
With support under your knees – a rolled blanket or bolster here can release tension in the lower back.
Legs up the wall – great for calming the nervous system, improving circulation, and grounding anxious energy.
On your belly – comforting if you’re feeling ungrounded or activated. Try turning one cheek to the side, arms resting beside or under you.
Set the Mood
A few simple shifts can make a big difference:
Dim the lights or turn off harsh overheads.
Use an eye pillow to help you turn inward and soothe your nervous system.
Place a blanket over your body—your body temperature may drop as you begin to relax.
Soften your jaw, unclench your hands, and let the ground carry you.
This is your time to rest with intention. To soften, to listen, and to simply be.
Manager Spotlight: Julia Holland
Meet Julia! She is a manager and member of the HR team here at Flow, as well as a delightful human being we're lucky to have around the studio :) Read on to get to know her!
Meet Julia! She is a manager and member of the HR team here at Flow, as well as a delightful human being we're lucky to have around the studio :) Read on to get to know her!
What is your current practice like and how does it fit into your daily routine?
I try and do some form of movement each day. Sometimes that's my own practice, which consists of me shuffling the living room furniture until I have enough space to unroll my mat. (Trust me, it's a great way to warm up.) After that, I do an energizing sequence that focuses on strength and flexibility. I prefer to practice in the morning, but I haven't mastered the whole "Yoga before breakfast" thing.
What inspires you to practice at Flow?
Community and variety! While I love to practice at home in my pajamas, taking class at Flow allows me to explore new postures and push my limits. Practicing alongside Yogis who are so passionately dedicated to their work (both inside and outside of the studio) is awe-inspiring, and I always walk away from class feeling nourished and invigorated.
What was your first yoga experience like?
Confusing! Yoga is a language my body is constantly learning and relearning. My personal practice has grown over time, but there are still days when my body's like "NOPE." I do remember the first time I cried after practicing, though. That was pretty special.
Who are some of your most influential teachers?
I attribute most of my knowledge and ability to Kim Brooks Mata, the director of U.Va.'s Dance Program. Kim liked to emphasize the way LMA (Laban Movement Analysis) can be used to explore different forms: Yoga, ballet, Graham technique, Gaga, etc. She encourages her students to develop their own "movement signatures," which is how I approach Yoga (and life) today. I'm just doing my own thing, y'all.
What is something the Flow community may not know about you?
When I'm in class, I have no idea what I'm doing about 80% of the time. I usually have to peek around at everybody else!
Anything else you would like to share?
I'd love to be certified sometime down the road, and I dream of adopting my very own kitten. Also, let's take class and/or eat breakfast food together!