Advasana: Meaning, How to Do, & Benefits -

Advasana (Reverse Corpse Pose) is a basic and one of the relaxing yoga poses. It is a beginner level restorative pose usually performed after an intense yoga session.

The pose is practiced for brings certain changes into the excited state of the body that provide mental peace and serenity, and gives deep rest to the body.

Advasana Meaning

The Sanskrit name Advasana is derived from two words, Adva and Asana. The first word ‘Adva’ means “Prone” and the second-word ‘Asana’ means “Posture”. This Yogasana is usually practiced as a relaxing pose after performing other Yogasana.

It is widely known as Reverse Corpse Pose in English. This posture has got this name because the practitioner’s body depicts the opposite of the Corpse Pose (Shavasana), and shaped like a dead body. The order of a whole yoga begins with activity and ends in rest. This is the pose of a stillness where the practitioner is in a state of profound relaxation.

Practice Guide to Perform Advasana (Reverse Corpse Pose)

The following points are easy and safe practices for Advasana Yoga (Reverse Corpse Pose). So, the practitioners can easily known how to perform this posture, what precautions need to take when practicing this posture, and what benefits it has.

Preparatory Pose

Balasana (Child Pose)
Shavasana (Corpse Pose)
Adho Mukha Svanasana (Downward facing dog face)
Eka Pada Adho Mukha Svanasana (One-legged downward facing dog)

How to do Advasana (Reverse Corpse Pose)

Starting Position: Begin by lying down on your stomach with your legs extended and feet slightly apart.

Arms Placement: Rest your arms alongside your body, palms facing up.

Forehead Rest: Place your forehead on the mat. Adjust your head position for comfort, ensuring the neck is relaxed.

Relaxation: Close your eyes, soften your facial muscles, and take slow, deep breaths. Focus on releasing tension from the back, allowing the spine to decompress.

Duration: Stay in this pose for 5-10 minutes, or longer if desired, maintaining steady breathing and relaxing every muscle.

Follow Up Pose

Precautions & Contraindications

Always listen to your body and avoid any posture that causes discomfort or pain. If you have any medical concerns or pre-existing conditions, consult with a yoga instructor or professional before attempting this pose.
If you are pregnant then avoid doing this asana.
If there is an injury to the back or waist, do the Advasana by bending your knees and keeping your feet on the ground.
There is any difficulty in breathing, place the pillow under the chest.

Benefits Of Advasana

Opens the Third Eye: It is believed that this asana opens the Ajna (third eye) that is associated with imagination, clairvoyance and inner knowledge.

Tackle Stress and Anxiety: the reverse corpse pose in yoga, is indeed a posture that can promote relaxation and help alleviate stress and anxiety. By lying on the stomach, it can relieve tension in the lower back and promote deep breathing, which can have a calming effect on the body and mind.

Promotes Digestion: This movement might help stimulate the digestive system and can potentially aid in digestion by promoting circulation and encouraging the movement of food through the digestive tract.

Stimulated the Manipura: Advasana also stimulated the Manipura (solar plexus) chakras. It is associated with confidence, vitality, self-esteem and the power of transformation.

Meditation: By doing Advasana, one gets into a state of deep meditation which relieves the body from stress and heals the cells completely.

Internal System: This asana controls high blood pressure and keeps the heart free from pressure. Keeps the internal system healthy and strong.

Conclusion

Advasana, also known as Reverse Corpse Pose, is a yoga asana that involves lying on the stomach in a reversed position from the traditional Corpse Pose (Savasana).

The pose is a rejuvenating yoga posture that helps release tension from the back, neck, and shoulders. It promotes relaxation, relieves stress, and can be used as a gentle way to restore energy and calm the mind.