Advasana (Reversed Corpse Pose)


Advasana, also known as the Reversed Corpse Pose, is a yoga posture where you lie on your stomach. This pose is particularly helpful for relaxation and gentle stretching of the body.


  1. Lie face down on the stomach.
  2. Stretch both arms above the head, palms facing downward.
  3. Forehead should rest on the floor, similar to Shavasana.
  4. Relax the entire body, following the same principles as in Shavasana.
  5. If breathing difficulty or a sense of suffocation arises, a pillow can be placed under the chest for support.
  6. After a while, become aware of the body and surroundings, then gently release the posture.


  • Natural and rhythmic breathing.
  • Optionally, count breaths as in Shavasana while gently pressing the abdomen against the floor.


  • For relaxation during healing, stay in the pose as long as it’s comfortable.
  • For a brief relaxation during or before an asana session, a few minutes are sufficient.


  • Physical: Focus on relaxing the entire body and following the breath.
  • Spiritual: Focus on Ajna or Manipura Chakra (third-eye or solar plexus chakra).


  • Helpful for individuals with a slipped disc or those with rounded shoulders and a stooped posture.
  • Offers gentle stretching and relaxation for the back and spine.

Practice Note

  • You can synchronize a mantra with your breath, similar to the Shavasana practice.

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