Advasana (Reversed Corpse Pose) – Rejuvenating the Spine

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Reversed Corpse Pose In Yoga - Advasana, how to do Reversed Corpse Pose In Yoga - Advasana, benefits of Reversed Corpse Pose In Yoga - Advasana, and precautions.
Reversed Corpse Pose (Advasana)


English NameAdvasana
Sanskrit NameReversed Corpse Pose
MeaningAdvasana is a Sanskrit word that is derived from two words, “adha” which means “reverse” or “downward,” and “asana” which means “pose” or “posture.”
Base positionLying on stomach
Duration5-10 minutes
Body PartBack
CategoryRelaxation Postures
BenefitsThe pose is often used to stretch and strengthen the back muscles, improve posture, and counteract the negative effects of prolonged sitting or standing.
Advasana (Reversed Corpse Pose) – Overview

How to do Advasana (Reverse Corpse Pose)

Follow the below mentioned steps to do the the advasana or the reverse corpse pose.

  1. Lie on the stomach.
  2. Stretch both arms above the head with the palms facing downward. 
  3. The forehead should be resting on the floor. Relax the whole body.
  4. If there is difficulty breathing or a sense of suffocation is experienced, a pillow may be placed under the chest. 
  5. After some time, again become aware of the body and surroundings, and gently and smoothly release the posture.

Breathing pattern: Natural and rhythmic. The number of breaths may be counted while gently pushing the abdomen against the floor.

Benefits of doing Reverse Corpse Pose In Yoga – Advasana 

Advasana is a relaxing posture and comes with a host of Recommended for those with slipped disc, stiff neck and a stooping figure.

  1. Improves posture: Advasana strengthens and stretches the back muscles, which helps to improve posture and prevent back pain.
  2. Stimulates the digestive organs: The gentle pressure on the abdomen in this pose helps to stimulate the digestive organs, improve digestion, and relieve constipation.
  3. Improves breathing: Advasana can help to open up the chest and lungs, improving breathing and oxygenation of the body.
  4. Enhances flexibility: Advasana can help to increase the flexibility of the spine and back muscles, making it easier to perform other yoga poses.