Advasana (Reverse Corpse Pose)

What is Advasana?

Advasana (Reverse Corpse Pose) is a gentle relaxation posture practiced by lying flat on the stomach with the body completely relaxed. It helps calm the nervous system, reduce mental and physical fatigue, and is often used between yoga sequences to restore energy and ease back tension.

After engaging in an intense physical activity, it is crucial to provide the body with essential relaxation. As a result, the Advasana pose modifies the body’s aroused condition in a way that enables us to establish a profound state of calm and tranquilly.

Meaning:

The Sanskrit term Advasana can be translated as “prone” (Adva) and “seat or posture” (Asana). This pose is also known as Reverse Corpse Pose because the practitioner’s body is positioned to represent the reverse of Corpse Pose (Shavasana).

In terms of biology, a body is considered dead or a corpse when there is no respiration, pulse, or neural activity. From a distance, this condition of the body resembles Advasana. Consequently, the reverse corpse posture is a stillness stance in which the practitioner is deeply relaxed. The sound of emptiness being filled with the aid of Advasana could be disconnected by any physical movement.

Muscle Work During Advasana:

• Arms and Shoulders Muscle
• Lower Back Muscles

How to Perform?

• Sitting in Vajrasana (thunderbolt position) is the first step of Advasana.
• After performing vajrasana, raise your hands overhead and begin to bend forward, pulling your torso forward on the mat.
• Breathe in, slowly rise your hips from your heels (like in vajrasana), and then straighten your legs. Here, you are resting on your stomach on the ground in the fully prone position. Straight legs and united feet.
• With your shoulders relaxed and your hands facing down, extend your arms upwards.
• Place your chin and forehead flat on the ground. It can also be turned to either side to absorb the relaxation of the position.
• To keep your calf relaxed, now place your heels apart and your toes together. But it also eases the backs of the thighs and knees, respectively.
• Assume that all of your body parts are upside down after you have closed your eyes. the back of the knees, thighs, buttocks, lower back, upper back, back of the neck, back of the head, and the bottom of the feet.
• From this point on, focus on your breathing and experience the contraction and relaxation of your abdomen.
• Bend your elbows and place your palms next to your chest after a few minutes of Advasana. Place the chin, forehead, and head on the ground.

Benefits:

Address your anxiety and tension:
Stress and anxiety are caused by mental instability due to a lack of personal space. When a person practices Advasana, they enter a profound state of relaxation where their body replenishes its energy reserves, which addresses the root cause of their tension and worry.

Relax your entire back:
Osteoarthritis, which further leads to a rigid back, is caused by the breakdown of protective cartilage and strain in the ligaments. On the other hand, consistent Advasana practice allows the muscles to relax for a longer amount of time, which loosens them.

Encourages Digestion:
When performing this asana while lying prone, the diaphragm tightens and relaxes, causing the digestive organs to move back and forth. The digestive system functions better as a result of these organ motions.

Cleanse Your Abdominal Organs:
Our body is home to a number of organ systems that work together to keep us alive. Health problems may arise when waste builds up and obstructs these systems. Advasana, which is well-known for its benefits in preparing for positions like Bhujangasana, gives the abdominal organs a light massage that helps with purification and gives them new vitality.

Relaxes the entire body:
The reverse corpse posture, or advasana, causes the practitioner to act as though they are dead while maintaining consciousness and conscious breathing. As one achieves the highest level of relaxation in this pose, they continue to float freely. Thus, it soothes the whole body.

Beginner’s Advice:

• While in the posture, beginners should pay attention to their breathing because irregular breathing could cause them to lose consciousness of their breath. In the end, the body is not relaxed.
• If someone can’t keep their head straight, they can turn their face to any side that suits them! The primary goal is to experience profound relaxation.
• Placing hands parallel over the head may be challenging for practitioners with stiff shoulders. Here, one should pay attention to the body and avoid straining.

Preparatory Pose:

• Balasana (Child Pose)
• Shavasana (Corpse Pose)
• Adho Mukha Svanasana (Downward-facing dog face)

Props and Modifications:

• A piece of cloth can be used to ease discomfort if a practitioner is having trouble keeping their forehead flat.
• A series of blocks can be placed outside by those who suffer from knock knees. This will prevent the knees from swinging to either side.
• Some Advasana practitioners experience breathing difficulties, which can be alleviated by putting a blanket or pillow beneath the chest. It permits the thoracic area to be under less pressure.

Variations:

Reverse corpse Pose Head Sideways:

• Lying prone will help you get into the position. Heels apart, feet together, and toes in contact.
• Turn your head to face one of the sides. Now place your hands, palms up, next to your hips.
• Focus on your breathing while relaxing your shoulder blades, upper back, and lower back.
• After ten to fifteen minutes of maintaining the stance, return by placing your hand beneath your shoulder. Lift your torso slowly, then perform Shashankasana.

Crocodile Pose:

• Start by lying on the mat in a prone position. Put your forehead on your crossed hand.
• Your toes are in contact with one another, and your heels are outside. After that, close your eyes and take a deep breath to experience the pose’s relaxation.
• Bring your hands back beneath your shoulders after ten to fifteen minutes of maintaining this position. Now, slowly raise your body into Shashank asana by pressing against the floor, then let go.

Precautions:

• To release the body, separate the heels of the feet. Otherwise, the muscles in the calf and back of the thigh tighten when the heels come into contact with one another to keep the body balanced.
• The hands above the head ought to be at ease. Leave them alone, along with the palms’ inherent bend, to avoid controlling them.
• Avoid hastily rising the trunk on your way back from the Adho Mukha Svanasana. To reach the last consciousness, proceed slowly and steadily.
• Lying prone is the ideal position for conscious breathing. The abdomen must be allowed to contract and relax.

Conclusion:

Advasana is a multifaceted, restorative pose that not only calms the entire body but also controls how different bodily systems operate.

Lying prone on a mat that transports you to a world of peace and tranquilly is an easy way to practise it.

FAQs

References:

• Advasana (Reverse Corpse Pose): Meaning, Steps, Benefits – Fitsri Yoga. https://www.fitsri.com/poses/advasana
• Reverse Corpse Pose (Advasana): Steps, Benefits, and Precautions – Fitsri Yoga. https://www.fitsri.com/poses/Advasana