Table of Contents
- Introduction to Advasana – Reverse Corpse Pose
- How to Practice Advasana – Step-by-Step Guide
- Benefits of Advasana – Reverse Corpse Pose
- Physical Benefits
- Mental & Emotional Benefits
- Spiritual Benefits
- Anatomy and Muscles Engaged in Advasana
- Contraindications & Safety Precautions
- Variations and Modifications of Advasana – Reverse Corpse Pose
- Preparatory and Counter Poses
- Advasana in Yoga Philosophy and Tradition
- Common Mistakes to Avoid in Advasana – Reverse Corpse Pose
- Final Thoughts
1. Introduction to Advasana – Reverse Corpse Pose
Advasana – Reverse Corpse Pose is a restorative yoga posture where the practitioner lies flat on the stomach with arms stretched forward. The Sanskrit word Adva means “prone” or “lying face down,” and Asana means “pose.” Unlike the traditional Savasana (Corpse Pose) which is performed on the back, Advasana is practiced lying face down, offering unique benefits for breathing, relaxation, and spinal alignment.
This posture is often recommended for people with asthma, stress, or anxiety, as it allows the chest to expand naturally and encourages deep abdominal breathing.
2. How to Practice Advasana – Step-by-Step Guide
Here’s how to perform Advasana – Reverse Corpse Pose safely:
- Lie flat on your stomach on a yoga mat.
- Stretch your arms forward, palms facing downward.
- Keep your legs straight, slightly apart, with toes pointing outward.
- Rest your forehead gently on the mat.
- Close your eyes and allow the whole body to relax into the ground.
- Breathe deeply, letting the abdomen expand with each inhalation.
- Stay in the pose for 1–3 minutes or longer for restorative practice.
- To exit, gently move arms back and roll onto your side.
👉 Tip: Place a folded blanket under the chest or forehead for extra comfort.
3. Benefits of Advasana – Reverse Corpse Pose
3.1 Physical Benefits
- Relaxes muscles of the back, shoulders, and neck.
- Improves posture by lengthening the spine.
- Enhances lung capacity and breathing efficiency.
- Helps relieve mild asthma and respiratory issues.
- Reduces stiffness caused by prolonged sitting.
3.2 Mental & Emotional Benefits
- Induces calmness and relaxation.
- Reduces anxiety, fatigue, and stress.
- Improves concentration and focus.
- Promotes better sleep quality.
3.3 Spiritual Benefits
- Encourages grounding and surrender.
- Promotes mindfulness through breath awareness.
- Helps prepare the mind for meditation.
4. Anatomy and Muscles Engaged in Advasana
Advasana – Reverse Corpse Pose works passively but influences several key areas:
- Spinal muscles – relaxation and gentle decompression.
- Diaphragm and intercostals – improved breathing.
- Shoulders & arms – release of muscular tension.
- Pelvic and hip muscles – grounding and relaxation.
5. Contraindications & Safety Precautions
Avoid or modify Advasana – Reverse Corpse Pose if you have:
- Severe lower back pain.
- Recent abdominal or chest surgery.
- Pregnancy (not recommended lying face down).
Safety Tips:
- Use props like a folded blanket for support.
- Do not practice immediately after meals.
- Avoid straining the neck—keep forehead relaxed on the floor.
6. Variations and Modifications of Advasana – Reverse Corpse Pose
- Supported Advasana: Place a bolster under the chest for comfort.
- Arms-to-Sides Variation: Keep arms alongside the body instead of overhead.
- Restorative Variation: Place a cushion under the forehead and abdomen for deeper relaxation.
7. Preparatory and Counter Poses
Preparatory Poses:
- Makarasana (Crocodile Pose)
- Balasana (Child’s Pose)
- Bhujangasana (Cobra Pose)
Counter Poses:
- Savasana (Corpse Pose)
- Supta Baddha Konasana (Reclined Bound Angle Pose)
- Tadasana (Mountain Pose)
8. Advasana in Yoga Philosophy and Tradition
In yoga philosophy, Advasana represents surrender and grounding. While Savasana is associated with openness and release, Advasana helps practitioners feel stability and connection with earth energy.
It is often recommended in Pranayama practice, as lying face down helps improve awareness of abdominal breathing. Traditional yoga teachers also prescribe this asana for calming the nervous system and restoring balance after intense postures.
9. Common Mistakes to Avoid in Advasana – Reverse Corpse Pose
- Keeping the neck strained instead of relaxed.
- Holding breath instead of allowing natural breathing.
- Placing arms too close together, causing shoulder tension.
- Not supporting the body with props when needed.
10. Final Thoughts
Advasana – Reverse Corpse Pose is a deeply calming and restorative yoga posture. It provides unique benefits for the spine, breathing, and relaxation. Unlike active poses, Advasana teaches the art of stillness, surrender, and mindful breathing.
This asana is ideal for ending yoga sessions, reducing stress, and preparing the mind for meditation or restful sleep.
