Yoga

Breath Series: Body Scan

breath series body scan

Last time, we were talking about Coherent Breathing, a breathing technique aimed at slowing your breathing rate down to five breaths per minute. Today we are going to talk about Body Scan, a relaxation technique that we usually do at the beginning or at the end of practice (yoga or pranayama).

Body Scan helps you settled down what you have been experiencing during your practice and to consolidate its beneficial effects. We don’t want you to jump into your daily life without a time to take everything in.

Example of Body Scan is the following:

  • Closing your eyes and your mouth, breathe slowly and gently in the Coherent Breathing rhythm.
  • Direct your attention to the soles of your feet.
  • Direct your attention to the tops of your feet.
  • Direct your attention to your ankles.
  • Direct your attention to your knees.
  • Direct your attention to your hips.
  • Direct your attention to your belly.
  • Direct your attention to your chest.
  • Direct your attention to your hands.
  • Direct your attention to the crooks of your arms, the inside of your elbow where it bends.
  • Direct your attention to your neck.
  • Direct your attention to your face.
  • Direct your attention to your head.
  • Direct your attention to your whole body.
  • Now just relax and breathe naturally. Roll onto your right side and rest a few minutes. Notice how you feel.

What’s missing in our life is body awareness, listening to it. It’s so hard sometimes to really stop and understand what’s going on in ourselves, body and mind wise. A body scan is just 10 minutes long in this video, or it can just be on your own pace.

Focus on every single part of your body, don’t forget it. Lay down, stand up or sit, it doesn’t matter. The important part is bringing awareness in those parts of our body that we often forget. When something hurt we feel it, but do we feel it when it’s good? We forget how important is a part of our body until we lose it or it gets hurt.

Appreciate your body when it’s healthy too, take care of it because you are a work of art.

Love,

Elena.

26 years old Italian living in Spain. Yoga teacher and health coach with a passion for writing, traveling and learning.

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