← EXERCISE LIBRARYRecovery
Constructive Rest Position
Lying supine with the knees bent and feet flat, letting the hip flexors and low back release under gravity. Ten quiet minutes with nothing to hold and slow nasal breathing.
- 01Lie on your back on a mat with the knees bent and the feet flat, hip width apart, about a foot from the hips.
- 02Let the knees rest in toward each other so the legs balance without muscular effort.
- 03Place the hands on the lower ribs or the belly, elbows resting on the floor.
- 04Let the low back settle wherever it lands rather than flattening or arching it deliberately.
- 05Stay for ten to twenty minutes, breathing through the nose with a slow, unforced exhale.
- 01Let the knees lean on each other so the thighs can switch off.
- 02Do not tuck or arch — just stop holding.
- 03Feel the back of the ribs widen on the inhale.
- 01Holding the knees apart — the hip muscles stay switched on for the whole hold.
- 02Actively flattening the low back — the position becomes an exercise instead of a rest.
- 03Placing the feet too far away — the hamstrings work to keep the legs bent and nothing releases.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.