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Instructions
- Lie face down on a yoga mat with your legs extended and feet relaxed.
- Place your arms by your sides or stack your hands and rest your forehead on them.
- Let your shoulders drop away from your ears and allow your neck to stay long.
- Keep your hips heavy and relaxed against the mat without squeezing your glutes.
- Stay still and comfortable for the planned time, then roll to one side to come up slowly.
Technical tips
- Choose a head position that feels neutral; avoid forcing your chin up or down.
- If your low back feels pinchy, place a thin cushion or folded towel under your lower ribs or pelvis.
- If your neck feels strained, turn your head to one side and switch sides halfway through.
- Keep your ribcage soft and avoid bracing hard through your abdomen.
Breathing tips
- Breathe in through your nose and let your belly gently expand into the mat.
- Exhale slowly through your nose or mouth and feel your ribs soften and settle.
- Keep the breath quiet and steady, aiming for longer exhales to promote relaxation.
Medical restrictions
- Late-stage pregnancy or any condition where lying on the stomach is not advised
- Acute low back pain that worsens with spinal extension
- Recent abdominal surgery or abdominal pain that is aggravated by pressure
- Neck pain or headaches that are worsened by prone head positioning
- Breathing difficulties that make face-down positioning uncomfortable
Description
Prone Lying is a simple floor-based position used to reset posture, promote calm breathing, and create a relaxed starting point for many mobility and core routines. By resting face down on a mat, you reduce external demands on balance and coordination, which makes it easier to release unnecessary tension and focus on steady, controlled breathing. Many people use prone lying as a quick decompression break after long periods of sitting, since it can encourage a gentle sense of length through the front of the hips and torso. It is also commonly used in yoga and Pilates sessions as a transition position between exercises, helping you slow down and reconnect with your breath. Because the body is supported by the floor, prone lying can be an accessible option for beginners who want a low-effort way to downshift stress and restore comfort. Done consistently, it can improve body awareness and make it easier to maintain relaxed shoulders and a long neck during daily activities. Whether you use it as part of a warm-up, a recovery sequence, or a relaxation routine, prone lying offers a practical way to create stillness, settle your breathing, and prepare your body for movement.
What are the benefits of doing prone lying?
Prone lying can help you relax, slow your breathing, and reset posture after sitting. It is commonly used for recovery and relaxation because it reduces balance demands and makes it easier to release tension and focus on calm diaphragmatic breathing.
What is the most common mistake when doing prone lying?
The most common mistake is forcing an uncomfortable head or neck position. If your neck feels strained, rest your forehead on stacked hands, turn your head to the side, or support your torso with a thin towel so you can stay relaxed.
Is prone lying safe for my lower back?
Prone lying is often well tolerated, but it can feel uncomfortable if your symptoms worsen with spinal extension or pressure on the abdomen. If you feel pinching or increased pain, reduce the time, add gentle support under your ribs or pelvis, or choose a different position such as supine lying.
How long should I hold prone lying for relaxation or recovery?
Most people start with 30 to 90 seconds and build up to 2 to 5 minutes as comfort improves. Use a duration that lets you breathe slowly and stay relaxed without numbness, neck strain, or low back discomfort.
How does prone lying compare to prone on elbows?
Prone lying is more passive and relaxing, making it better for calm breathing and recovery. Prone on elbows is a more active variation that increases spinal extension and may feel more intense in the low back, so it is typically used when you specifically want a stronger extension-based position.