Quick Answer
Savasana with Deep Breathing is a beginner mobility exercise that targets your core. It uses only your bodyweight. Lie flat on your back with legs extended and arms resting at your sides.
Video Tutorial
How to Perform the Savasana with Deep Breathing
- 1
Lie flat on your back with legs extended and arms resting at your sides.
- 2
Close your eyes and consciously release tension from every muscle group.
- 3
Focus on slow, rhythmic deep breathing to calm the nervous system.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Savasana with Deep Breathing isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Savasana with Deep Breathing work?
The Savasana with Deep Breathing primarily works your core. Secondary muscles include the abdominals.
What equipment do I need for the Savasana with Deep Breathing?
The Savasana with Deep Breathing needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Savasana with Deep Breathing suitable for beginners?
Yes. The Savasana with Deep Breathing is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Savasana with Deep Breathing should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Savasana with Deep Breathing every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.