🌙 Restorative

Savasana Bent-Knee

Constructive Rest

Difficulty★☆☆☆☆

TierFoundation

SEGA Tariff2.0

Hold Time30s

SEGA AI Scoring Specification

Reference IDASANA-STD-162

Difficulty Tier1 of 5

SEGA Tariff Score2.0

Required Hold30 seconds

CategoryRestorative

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Properties

What kind of pose this is

A fully supported, passive posture held for several minutes. Restorative work is not a gentle version of a pose — it is a different practice, aimed at the parasympathetic nervous system rather than at tissue.

Hold: Hold for about 30 seconds. Beginners should build up to this rather than starting there; come out early if the breath becomes ragged.

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Preparation

How to do Constructive Rest

Gather props first: a bolster or firm cushions, two blocks, two blankets, an eye pillow if you have one.
Build the support so the body is held completely — no muscle should be working to maintain the shape.
Enter the position slowly and adjust until nothing pulls anywhere.
Cover yourself; body temperature drops in long holds.
Stay 5–20 minutes with slow nasal breathing and a slightly longer exhale.
Come out very slowly, roll to one side, and rest before sitting up.
This is a foundation-level shape. If anything hurts, you have gone too far — the pose is meant to be sustainable.

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Musculature

Which part of the body works

Primary musclesNone working by design — the point is that muscles release

Supporting musclesDiaphragm and the autonomic nervous system are the actual targets

Joints loadedAll supported in a comfortable mid-range

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Health benefits

What this pose is for

Shifts the nervous system toward parasympathetic (rest and digest) activity
Lowers heart rate and blood pressure and supports sleep
Safe and appropriate during illness, fatigue, grief and recovery
Suitable for almost every body, including most pregnancies and most injuries
Siddha / Varma note: Traditional Siddha-Varma associates restful postures with parasympathetic settling; traditional context only, not medical guidance.

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Contraindications

Who should not practise this

Do not practise Constructive Rest if:

you are more than about 16 weeks pregnant and the shape requires lying flat on your back — use left side-lying instead
a surgical instruction restricts the position you would be lying in
you have significant reflux and would be flat soon after eating
(otherwise this is the family with the fewest restrictions in all of yoga)

Clinical contraindications

Very few. Prolonged supine lying is avoided after roughly 16 weeks of pregnancy
Some post-operative positions are restricted
Acute reflux when flat

Side effects & what people commonly feel

Falling asleep — generally fine
Getting cold
Emotional release, which is common and normal in long holds

Applies to every pose on this site. Never practise into sharp, shooting or joint-line pain — muscular stretch is acceptable, joint pain is not. If you are pregnant, recovering from surgery or illness, or managing any diagnosed condition, get clearance from your doctor or physiotherapist before beginning, and tell your teacher. Post-surgical timelines given here are typical guidance only — your own surgeon's instruction always overrides them.

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Functional Biomechanics

The mechanics of the pose

Supine bent-knee neutral rest releasing the psoas and lumbar.

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SEGA AI Judge System

How the AI scores this pose

The SEGA AI Judge System uses a movement-responsive scanning engine — the scoring window opens the moment the system detects the athlete entering the posture, not on an arbitrary countdown. For Constructive Rest, the scanning trigger works as follows:

▸ AI Scanning Trigger — Reference ASANA-STD-162

Not competition-scored; the AI simply confirms a supported, released position for practice feedback.

Once the trigger fires, the AI evaluates Execution (form geometry), Stability (centre-of-gravity control across the 30-second hold) and Difficulty (multiplied by the SEGA Tariff of 2.0) to produce the final score. The full tamper-evident record is written to the SEGA World Ranking archive.

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Heritage Medicine · Siddha & Varma

Which vital points this pose activates

Master Segar’s Siddha lineage teaches that every asana affects specific vital points and energy pathways in the body. This is the traditional understanding of Constructive Rest according to Varma Kalai and Siddha medicine.

Vital Point Stimulation

Traditional Siddha-Varma associates restful postures with parasympathetic settling; traditional context only, not medical guidance.

This is a wellness description drawn from the Siddha tradition. It is not a medical claim. For clinical guidance please consult a registered healthcare professional or Prof. Master Segar Guru — a registered Siddha practitioner.

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Safety Protocol

Practise safely

Critical Safety Note

Use props for full support and comfort; the posture should feel effortless.

All asanas should be practised with breath awareness, gradual progression, and — where possible — under the guidance of a qualified teacher. If you have any injury, medical condition, are pregnant, or are new to yoga, please consult a qualified instructor before attempting this pose.

Master this asana with expert guidance

Learn Savasana Bent-Knee under Master Segar’s direct instruction at the Sentul studio in Kuala Lumpur, or with our state partners in Perak and Negeri Sembilan.

See class schedules → ← Back to Asana Index

Important note. The SEGA Asana Index is an educational reference for the SEGA AI Judge System scoring criteria and traditional Siddha-Varma understanding. It is not a substitute for in-person instruction. All asana descriptions are educational; consult a qualified yoga teacher and, for medical guidance, a registered healthcare professional or Prof. Master Segar Guru — a registered Siddha practitioner.