Getting Started
Begin by sitting at the lower end of the wedge with your knees bent and feet flat on the floor.
Gently perform a pelvic tilt to bring your pelvis into a slightly posteriorly tilted position.
Maintaining this position and a gentle engagement of your deep core muscles, slowly lower yourself onto the wedge, unrolling your spine one vertebra at a time until your head and trunk are comfortably supported.
Once lying on the wedge, take a moment to perform three deep breathing, inhaling thru the belly and keeping a longer exhale before starting your body scan.
A body scan is not about judging your posture or trying to immediately correct it. Instead, simply observe and describe how your body is resting on the wedge right now. Starting from your feet and moving up toward the top of your head, notice points of contact, areas of tension, asymmetries, and sensations of ease or effort.
The wedge provides valuable sensory feedback, helping you become more aware of your body's position and encouraging you to be fully present in the moment.
Practicing a body scan helps improve body awareness, supports nervous system regulation, and creates a foundation for more efficient breathing and movement.
Before changing anything, it is important to first understand where your body is today.