Reverse Corpse Pose

How to do Reverse Corpse Pose

1. 1Lie completely flat on your stomach with your legs extended straight behind you.
2. 2Stack your hands under your forehead, or turn one cheek to the mat with your arms resting comfortably alongside your torso.
3. 3Bring your big toes toward each other and allow your heels to fall open naturally toward the edges of the mat.
4. 4Soften your shoulders away from your ears, letting your shoulder blades melt down your back.
5. 5Release any gripping in your glutes, lower back, and thighs, allowing gravity to support your entire weight.
6. 6Close your eyes and tune into the rhythmic sensation of your belly expanding into the floor as you breathe.
7. 7If resting with one cheek turned, switch head positions halfway through your hold to maintain balance in your neck.

Benefits

• Gently decompresses the lumbar spine without requiring active muscular effort
• Promotes diaphragmatic breathing through tactile feedback of the abdomen against the floor
• Releases chronic tension across the upper back, shoulders, and chest
• Calms the central nervous system to reduce stress and sensory overload
• Restores neutral pelvic alignment after demanding backbends or forward folds

Common mistakes and cues

• Clenching the glutes

  Consciously soften your buttocks and allow your heels to fall outward to fully release your sacrum.

• Straining the neck

  Rest your forehead directly on stacked forearms if turning your head creates any pinching in your cervical spine.

• Restricting the breath

  Allow your belly to fully press down against the floor rather than keeping the breath trapped in your upper chest.

• Holding shoulder tension

  Actively drop your elbows and let your shoulder heads sink toward the earth to prevent shrugging.

Modifications and props

• Pelvis support

  Place a folded blanket beneath your hips to alleviate pressure on sensitive hip points and soften lower back arching.

• Forehead elevation

  Rest your forehead on a low foam block or soft cushion to keep your neck in a neutral, strain-free line.

• Bolster under torso

  Lie over a lengthwise bolster to elevate your chest, making breathing easier and releasing the lower spine.

• Half Frog leg

  Slide one knee out to the side at hip height on the floor to significantly reduce tension in the sacroiliac joint.

Cautions

• Pregnancy

  Avoid lying flat on your belly; practice side-lying Corpse Pose or a supported seated relaxation instead.

• Severe acid reflux

  Elevate your head and upper chest with a bolster or wedge to prevent digestive discomfort while prone.

• Recent abdominal surgery

  Avoid direct pressure on the abdomen until surgical incisions have fully healed and your doctor clears you.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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