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Hello everyone

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and welcome to Yoga with Adriene.

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I'm Adriene and today,
Halloween,

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we are going to 
learn the Corpse pose.

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One of my favorite,
favorite postures.

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A place where we can 
practice resting in peace.

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Super yummy pose.

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So let's hop on the mat 
and learn the Corpse posture.

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(relaxing guitar music)

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Okay so we are going 
to come flat on our backs

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for Corpse pose 
or Savasana

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and if you, I've always,

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I've had short hair for many,
many years

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so I'm just now experiencing
this but if you have a ponytail

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or anything back there,

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sometimes it's 
nice to let the hair go

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so you don't have that 
poking in the back of your head.

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So we're coming to 
lie flat on the back here,

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I'm gonna actually keep my
knees up here just for a second

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and tuck my pelvis in, 
scooping the tailbone up,

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just a slight 
subtle body movement here

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to find length 
in the lower back.

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So I'm scooping the 
tailbone up towards the sky,

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drawing my navel down, 
maybe even lifting the hips

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a little bit to get 
that tuck of the pelvis.

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Ah, the lower back becomes
long and flush with the mat

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and then from here, I'll
extend the right leg out long

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followed by the 
left leg out long.

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Arms come to rest 
gently at our sides

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and we're gonna go ahead and
turn the palms face up here.

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Letting the armpit chest 
breathe a little bit here.

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We usually do this posture
at the end of yoga practice

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so it's nice to let 
(loudly exhales) this area

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of the body breathe 
a little bit, cool off.

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So as we come 
into Savasana,

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this cooling posture,

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we're gonna come into a 
place of surrender or stillness.

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So always take your 
time getting situated

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on the mat for this 
posture so that once we arrive

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in the pose, we can really

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soften, surrender, and let go.

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So from here I encourage you
to scoop the tailbone up,

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draw the navel down, 
find that length in the spine.

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Then also maybe 
literally press into the elbows,

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press into the head, and lift
your chest up off the ground.

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Draw your two shoulder 
blades in together and down,

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opening the heart, 
expanding through the chest

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and then resting 
back into the earth.

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Sometimes I like to 
point and flex the feet here,

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just to make sure my 
legs are nice and long.

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(loudly inhales) Lengthened.

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Then I'll begin to 
soften through my fingertips,

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relax the ankles.

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Sometimes we're in 
class and you have no idea

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that you're holding in 
your joints and we are,

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so relax the ankles.

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Tuck the chin into the 
chest slightly lengthening

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through the back of the head,
the back of the neck,

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then close your eyes.

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In Savasana
we want to take

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a deep breath 
in (loudly inhales)

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and then on each exhale, let go.

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(loudly exhales)

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Let go you say?

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That means literally 
letting any tension, any weight,

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any holding in the 
body relax into the earth.

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So, using each exhalation

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as an opportunity 
to go a little bit

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deeper into this posture.

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Posture of surrender,
the Corpse pose.

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Creepy name but
yummy, yummy posture.

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So great for the nervous system

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and really Savasana is about

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letting the mind and body
integrate so that you can really

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reap the benefits of yoga.

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So,

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as you come into the posture,
begin to soften the breath.

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I often invite my students to
soften to skin of their face,

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just to start bringing a 
more heightened awareness

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as we integrate 
the mind and body

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and find this place 
of exquisite stillness

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where we're not 
reviewing the past,

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we're not planning or 
thinking about the future,

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but we're really, 
truly taking a moment

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to rest in peace.

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Remembering to

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keep an open heart
as we quiet the mind

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with the soft breath here.

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If you're in public 
class and you're uncomfortable

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in this posture, don't 
feel frozen like a mummy

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in your Corpse pose.

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You can make adjustments, this
is for you, right?

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Your body, your 
acceptance in the present
moment,

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and so find what feels 
good (clicks with mouth).

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(comedic humming)

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By softening and 
making adjustments as needed.

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Sometimes it's nice to 
rock the heels a little bit.

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If you have some lower back pain

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or maybe a back injury

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that's in healing, 
a couple of variations

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for you are to come to 
soles of the feet here,

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knees up in the air.

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Bring your feet to the 
outer edges of your mat

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and then allow the knees
to fall in and rest together,

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softening in kind of 
the bowl of the pelvis here

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and then resting 
here (loudly exhales)

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with happy lower back.

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So that is an option.

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Another variation 
is instead of arms out,

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if you're wanting to 
feel more grounded and warm,

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we can bring the 
hands to the belly.

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And this is nice too 
because then sometimes

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we can send the breath 
to a the palms of our hands.

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As we inhale, they 
rise (loudly inhales)

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and we exhale, they 
fall (loudly exhales).

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Truth be told, you 
can create any form

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of Savasana that
you want that's just

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a nice happy place of surrender.

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So even though we 
traditionally practice

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Savasana here, the Corpse pose,

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(loudly inhales) I 
invite you to explore.

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Keep finding ways 
that you can really sit

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or lie rather, still 
and be with the breath,

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letting the mind and body and
the heart (loudly inhales)

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take a break (loudly 
exhales) to be at peace.

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Savasana.

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To get out of the posture,
we'll begin to activate

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the breath by maybe
coming into a deeper,

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longer breath

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and then just slowly 
inviting a little movement

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to the body, so 
inviting a little energy

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back to the fingertips and toes,

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blinking the eyes
a little bit sometimes,

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moving the tongue 
around in the mouth is nice.

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And then whenever you're ready,

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we'll inhale, reach the 
fingertips up and overhead,

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full body stretch here.

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Just a nice, long, organic stretch

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as we maybe rotate 
the wrists and ankles

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and then I'll slowly hug my
knees in towards my chest,

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rounding the 
spine here a little bit,

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massaging the lower back,

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and then I'm gonna 
come into Embryo pose here

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or Fetal posture, just 
resting the heart for a moment

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here on my right side before

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and then press into the palms

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and come back up.

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Okay, so that was Corpse pose

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or Savasana.

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A place where we can 
find stillness and surrender

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and just bask in

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the light and love,

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but it's Halloween so, 
bask in the light and love.

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If you have any questions

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about Savasana or if you'd like

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to share your 
experiences with the pose,

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please leave it 
bellow in the comment box.

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Subscribe to the 
channel if you haven't already

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and have a happy

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and safe Halloween, 
namaste. (relaxing guitar music)

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(laughing)

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Hey everyone, 
welcome to Yoga with Adriene.

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(slurping)

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I'm Adriene and 
today we're going to learn.

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(faint thudding)

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Baby Blue Dog pose.

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(rubbing)
(laughing)

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Aww.