Day 6
Healthy Movement: Savasana and Body Scan
Savasana is a pose that helps improve body awareness, release tension, and promote mindfulness. Use this pose to relax, reduce stress, and prepare for meditation.
Instructions:
Lie on your back on your yoga mat
Use a rolled towel, small pillow, or cushion to support your head, neck, knees, or back if this is more comfortable.
Extend your arms and legs. Keep your palms facing up with your arms and legs relaxed and slightly spread from the body.
Keep your head centered and facing up.
Close your eyes if you prefer. Keep in mind that closing your eyes could be triggering, unless you feel safe and comfortable doing so. If you prefer to keep your eyes open, soften your gaze.
Breathe with intentional deep, slow breaths.
Body Scan: Focus your attention on one part of your body at a time, beginning with the soles of your feet. Notice how the body part feels, whether there is any attention there, if you can feel the mat or anything else. As you exhale, release any tension held in that part of the body.
Continue with each body part from head to toe. You should take at least 30 minutes to slowly and methodically scan your body and release tension. You will find that your mind wants to wander, but keep bringing your attention back to your body.
Begin by bringing your awareness to the bottom of your feet and notice the feeling of your heels against your mat or the floor. Notice your breath moving in and out of your body, and imagine it be released through the bottoms of your feet.
Each time your inhale, sharpen your focus on the bottoms of your feet. Allow the tension and tightness to be released from your feet as you breathe in, focusing your attention, and breathe out, releasing the tension.
Move up the body in this way, focusing on your ankles, then calves and shins, knees, thighs, pelvis, buttocks, back, belly, neck, shoulders, arms hands, jaws, muscles around the eyes, and forehead.