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  • Connect
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  • Home
  • Blog
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    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
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5-minute body scan lying down

February 26, 2021 //  by Di Hickman//  5 Comments

Many times when we step on the mat we can find that we’re in our practice in body only. Our minds have this tendency to hold onto the millions of things on our to-do list. And this is exacerbated by the distractions of a busy household during home yoga practice. This is why one thing I always do at the beginning, and end of a yoga session is grounding myself into the practice. Occasionally I will do this seated, or with the breath, but the majority of the time it’s with a body scan lying down.

Body scan 5-minute practice. Relax, unwind and ground yourself before and/or after your yoga

Why do I prefer a body scan lying down? Because 99% of the time it’s how I choose to begin and end my yoga practice. It’s quite a revelation to be an observer in your body, noticing subtle differences in your body’s connection to the floor. It can also be a great way to notice the effects of your practice when done before and after. Another benefit is that it’s a great way to relax before savasana, or as a guided meditation. If you’re curious, try my 5-minute body scan below.

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.

5 minute body scan lying down

For the 5-minute body scan, you can choose to lie with the legs extended or the knees bent. Check out my previous post for getting more comfortable lying down. It’s essential you find a position that you can remain in for 5 minutes without moving, so use props if needed. The important thing is that you lay still because when your mind notices differences in your body it will want to change your body position. Don’t give in! Lay still and just notice. Be in the experience of it.

  • Lie Down
  • Get comfortable!
  • Don’t move – Just notice!
yoga teacher lying on her back on a yoga mat

I prefer to start my lying body scan from the feet, moving all the way up to the head. Lay still and notice your body and the shape it creates on the floor. Notice your body’s connection to the floor. Become aware of your relationship to gravity. And notice if there is a difference between the right and left sides. Here are just a few things you may want to observe:

  • What shape do you create?
  • Are your legs extended or bent?
  • Does one leg feel heavier? Longer?
  • Which side of the pelvis feels lighter? If any.
  • Is your lower back arched a little or a lot away from the floor?
  • What’s the relationship of the shoulders to the floor? Is one more connected?
  • Can you feel a difference in the right vs left arm and their connection to the floor?
  • What about the hands and fingers?
  • Notice your head. Does it feel centered? Or do you notice a tilt to one side?

Body scans are a great way to stay connected to your body, mind and breath. Plus there are so many ways to do a scan. My favorite for classes is to focus on the area we’ll be working on during class. For example is a class about backbends, doing a scan that really focuses on the pelvis and lower back.

Want more?

If you enjoyed the 5-minute body scan lying down then consider I recommend trying my 12-minute version. And yes, it also has a video. If you’re looking for more mindful yoga then consider signing up for my free 7-day yoga challenge. I created this challenge to help you build a home yoga practice in just 15-20 minutes a day.

Each video features a different style of yoga so you have something to suit your mood. Including flow, basics, hatha, strength, core, stretch and restorative. It’s a great way to introduce yoga as a home practice in under 20-minutes a day.

Questions

  • Have you practiced a body scan before?
  • Do you prefer seated or lying down body scans?
  • How do you ground yourself?
Previous Post: « Standing split tutorial, plus modifications, tips & tricks
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Reader Interactions

Comments

  1. Kendra

    March 2, 2021 at 11:35 am

    I’ve never tried doing this body scan practice lying down. What a great idea. Thanks for the demonstration.

    Reply
  2. Marjie Mare

    March 1, 2021 at 7:26 pm

    This is very interesting! I have never heard of anything like this before but we learn every day. Thanks for sharing.

    Reply
  3. Stephanie

    March 1, 2021 at 5:51 pm

    I love doing a body scan before and after yoga. I always notice a difference to how I feel when I step onto the mat as I do when I’m done. Most of the time, though, mine is sitting. I’ll have to try laying down next time.

    Reply
  4. Neely Moldovan

    March 1, 2021 at 4:54 pm

    I have never heard of this but I love learning new things!

    Reply
  5. GiGi Eats

    March 1, 2021 at 11:46 am

    Interesting! I have never heard of anything like this before so I appreciate the information!

    Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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