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Yoga talk - why can you feel so relaxed at the end of the yoga session? Here is the science

The profound relaxation you feel after an hour of yoga, particularly while lying on your back in Savasana (dead Pose), comes down to a combination of nervous system regulation, muscular release, and mental state shifts. Here’s the science behind it:

1. Nervous System Shift: Activation of the Parasympathetic Response

Yoga, especially when combined with breath control (pranayama) and mindful movement, actively stimulates the parasympathetic nervous system (PNS)—the “rest and digest” mode of your autonomic nervous system. • During yoga, slow, controlled breathing (e.g., deep diaphragmatic breathing) signals to the vagus nerve, which in turn lowers heart rate and blood pressure, reducing overall stress. • The sympathetic nervous system (fight-or-flight) is gradually downregulated, leaving you in a calm, deeply relaxed state. • By the time you reach Savasana, your body has already been primed for a full restorative response.

1. Muscular and Fascial Relaxation: Letting Go of Tension • During yoga, tense muscles are stretched and contracted, allowing them to release stored tension. This results in a rebound effect where, by the end of the session, your muscles are more relaxed than they would be in passive rest alone. • The slow, deliberate movements increase blood flow and lymphatic circulation, helping remove metabolic waste and reduce soreness. • Fascia (the connective tissue surrounding muscles) is also hydrated and loosened, further enhancing your feeling of ease.

2. Brainwave Changes: Entering a Meditative State • Research has shown that meditative movement practices like yoga can increase alpha and theta brainwave activity, which are associated with deep relaxation and a dreamlike, creative state. • By the end of a yoga session, your brain may be in a state similar to light sleep or deep meditation, explaining why lying in Savasana feels more relaxing than simply lying in bed.

3. Sensory Deprivation and Grounding Effect • Unlike a bed, which is soft and may contour to your body, a firm mat on the floor provides deep proprioceptive feedback, making your nervous system feel safe and supported. • Lying flat allows for even distribution of body weight, reducing pressure points and further promoting relaxation. • The lack of distractions (e.g., no pillows, no electronic devices) encourages a deeper connection to the body and breath.

4. Breath and CO₂ Regulation • Yoga breathing techniques help optimize oxygen and CO₂ balance, preventing over-breathing (which can contribute to anxiety). • This efficient gas exchange leads to a greater sense of calm and presence, making Savasana feel profoundly restful.

Why It Feels Even Better Than Your Bed • Unlike in bed, where you might associate the space with sleep, thoughts, or distractions, Savasana is a conscious, intentional relaxation practice. • The contrast effect—going from effort (yoga postures) to complete stillness—amplifies the sense of relief and relaxation. • Body awareness and mindfulness cultivated during yoga allow you to fully appreciate the present moment, reducing mental chatter and creating a state of profound ease.

Conclusion

Yoga’s ability to downregulate stress, relax muscles, shift brainwave activity, and optimize breathing makes post-yoga relaxation feel uniquely deep and satisfying. The experience of Savasana on a firm mat can feel even better than a bed because it offers grounding, sensory simplicity, and a state of complete mental and physical release—a truly “reset” for both body and mind.