Yoga pose
Reverse Corpse Pose is a simple prone resting shape. It gives the front body a gentle opening while the floor supports the whole torso, so it can be a quiet pause after backbends or any time you want to settle face down.
Typical hold: 1 to 3 minutes
Timing: Stay for 6 to 10 slow breaths. ยท Rest here for 1 to 3 minutes if breathing stays easy.
In Reverse Corpse Pose, you lie on your front with the legs long and the arms placed in a comfortable position, often overhead. The pose is not about forcing a stretch. It works best when the body can rest heavily into the floor and the breath stays unstrained. For some people the classic arm position feels spacious; for others, a wider arm shape or bent elbows is more sensible.
If the shoulders feel crowded overhead, slide the arms wider into a soft V-shape rather than pulling them straight by the ears. That usually gives the chest more room and lets the neck settle.
Take the arms wider than shoulder width in a gentle V-shape to reduce demand on the shoulders and chest.
Bend the elbows and stack the hands or forearms so you can rest your forehead on them if the floor feels too low.
Separate the feet mat-width or wider and let the toes turn out naturally if your lower back feels tight.
Rest on your belly with the forearms folded and forehead or cheek supported on the hands.
Use this if arms overhead feel too strong for the shoulders or chest.
Rest the torso over a bolster or cushions with the knees bent and the arms wherever they are comfortable.
Choose this if lying flat on the belly is not comfortable or breathing feels restricted.
A softer version with the elbows bent and the forehead resting on the hands or forearms.
The head turns to one side instead of placing the forehead down, which can feel simpler for some people.
The legs rest farther apart with the heels falling in and toes turning out naturally.
If you feel sharp pain in the shoulder, neck or front ribs, or breathing becomes uncomfortable even after adjusting the pose, stop and get individual guidance before using it again.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
These poses can provide a contrasting movement or a quieter transition after this pose.
No. Straight arms overhead are only one version. If that makes the shoulders tighten or the neck feel short, bend the elbows or move the arms wider. The pose should feel restful, not like a shoulder test.
Either can work. Forehead down often keeps the neck more neutral. Turning one cheek to the mat may feel easier if the forehead does not reach comfortably. If you turn the head, switch sides halfway through if you stay for longer.
Often the legs are too close together or the buttocks are gripping. Try taking the feet wider apart and letting the toes turn out naturally. A softer arm position can also reduce tension through the back body.
Sometimes, yes, if lying on your belly feels calm and your breathing stays easy. Many people still prefer traditional Corpse Pose on the back for a longer final rest, but Reverse Corpse can be a useful shorter pause in the middle or toward the end of practice.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
