Lie down

The quick read

What is Lie down?

Lie down is a floor movement used in stretching and mobility sessions. People often include it when they want to bring attention to relaxation. Its value comes from how it fits the person and the routine, rather than how closely the body matches a picture.

The illustration offers orientation. Use your own comfortable range and leave room to breathe normally.

Use it well

How to approach the movement

A mat, rug, or folded towel can make floor contact more comfortable. Plan the transition down and back up before you begin, especially if kneeling or balance is difficult.

Enter gradually, pause where the sensation is mild and clear, and come out with the same control. Bouncing, forcing, or holding your breath usually adds effort without making the movement more useful.

Step-by-step instructions

1. Lie on your back with arms beside you and legs comfortable.
2. Let your palms face upward and relax your shoulders.
3. Breathe naturally and soften your body from head to toe.

Helpful cue

Return your attention to your breathing whenever your mind wanders.

Make it gentler

For less intensity, bend your knees or place a cushion beneath them for support.

Movement precautions

Choose a safe, comfortable place to rest.

Routines that include this movement

• Lower Back · 10 min
• Full Body · 15 min
• Lower Back II · 15 min
• Post Run · 9 min

Safety

When to choose another option

Stop with sharp pain, tingling, numbness, dizziness, weakness, or symptoms that travel. If you are managing an injury, recent surgery, pregnancy-related concern, joint instability, or persistent pain, ask a qualified clinician how this movement should be adapted.