Summasana

Summasana is a contemporary mind-body discipline that blends controlled breathing, posture work, and cognitive reflection to promote mental clarity and physical balance. Practitioners describe it as a structured session designed to quiet the mind while aligning the spine, core, and nervous system.

The practice emerged in the early 2010s through networks of yoga therapists and mindfulness instructors who sought a modular approach suitable for studios, clinics, and community settings. The name combines elements of summation or total awareness with asana, the traditional yoga posture, signaling a focus on both mental and physical integration.

A typical Summasana session lasts about 45 to 60 minutes and unfolds in three phases. The first phase centers on breath control, often using a steady, slow rhythm to regulate the autonomic nervous system. The second phase involves a sequence of slow, restorative postures emphasizing spinal alignment, pelvic stability, and chest openness. In the final phase, practitioners engage a brief reflective exercise or “sum” moment, recalling recent experiences and consciously reframing them to reduce rumination and cultivate a sense of closure.

Evidence specific to Summasana is limited. Proponents cite practitioner reports of improved focus, reduced stress, and better sleep, while acknowledging that rigorous clinical studies are sparse. Critics note the lack of standardized protocols and the need for independent research to validate claimed benefits and safety.

See also: Mindfulness, Yoga, Breathwork.