Lying Rest Pose (Side POV)
Lying Rest Pose (Side POV) Exercise Description
Lying Rest Pose is a supine, bodyweight position used to downshift effort, focus on calm breathing, and reset posture between aerobic sets or at the end of a session. The priority is neutral spine alignment, relaxed shoulders and hips, and quiet diaphragmatic breathing rather than movement. The diaphragm is the primary active muscle while the rest of the body stays passive to minimize unnecessary tension. This position builds awareness of ribcage expansion and gentle abdominal excursion without stressing the neck or lower back. A mat and simple props (a folded towel under the head or a bolster under the knees) help maintain a comfortable, neutral cervical and lumbar position for stillness and steady breath.
- Muscle Groups: Core
- Target Muscles: Diaphragm
- Assisting Muscles: Intercostals
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Cardio
- Functional Grouping: Breathing Muscles
- Joint Involvement: Other
- Muscle Location: Breathing Muscle
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Rest Pose (Side POV) Exercise
‘- Lie on your back on a mat; head, ribcage, and pelvis aligned in one straight line.
– Place a small towel under your head so your neck is neutral (chin and forehead level).
– Legs long with heels slightly apart, or bend knees and rest them on a pillow/bolster for comfort.
– Set your pelvis neutral: sacrum heavy on the mat with a natural, small lumbar curve.
– Gently broaden your collarbones and draw the shoulder blades slightly down and together without arching the ribs.
– Rest arms 30–45 degrees from your sides; palms up or down—whichever feels most relaxed.
– Soften your face and jaw; let the tongue rest on the roof of the mouth.
– Breathe diaphragmatically: inhale through the nose and feel the ribs expand 360° (sides and back); exhale quietly as the ribs descend.
– Keep the abdomen soft; avoid bracing, breath-holding, or lifting the chest.
– To finish, take a deeper breath, bend both knees, roll to your side, and press up to sitting with your hands.
Lying Rest Pose (Side POV) Tips
‘- Align your head, ribcage, and pelvis in one straight line on the mat.
– Use a small towel under your head so your neck stays neutral with chin and forehead level.
– Choose a leg position that feels comfortable: legs long with heels slightly apart, or knees bent and supported on a pillow/bolster.
– Set your pelvis neutral by letting your sacrum feel heavy on the mat with a small, natural lumbar curve.
– Gently broaden your collarbones and draw your shoulder blades slightly down and together without letting your ribs arch up.
– Rest your arms 30–45 degrees away from your sides, with palms up or down—whichever feels more relaxed.
– Soften your face and jaw and let your tongue rest on the roof of your mouth.
– Breathe diaphragmatically: inhale through your nose and feel your ribs expand 360° (sides and back), then exhale quietly as the ribs descend.
– Keep your abdomen soft, avoiding bracing, breath-holding, or lifting your chest as you breathe.
– To finish, take a slightly deeper breath, bend both knees, roll to your side, then press up to sitting with your hands.
Lying Rest Pose (Side POV) Beginner Introduction
Lying Rest Pose is a gentle, face-up position on the mat that emphasizes stillness, natural posture, and easy breathing rather than effort or movement. Often used between cardio segments or as a closing posture, it lets the body settle while attention shifts to calm, steady breaths. The only area working lightly is the main breathing muscle deep in the core, while the rest of the body remains loose and supported to reduce extra strain.
In this shape, the body is arranged so the back follows its natural curves, the chest and hips feel unforced, and the neck sits in a comfortable, level line. A small towel under the head or a cushion beneath the knees can support this alignment and help the lower back and neck feel at ease. Arms rest comfortably away from the sides, the shoulders release toward the floor, and the face, jaw, and tongue soften. Breathing flows in and out through the nose, with gentle movement through the ribs and belly, building awareness of how the mid-section expands and settles without disturbing the quiet, relaxed posture.