Why your Flexy Self Practice Should Always Begin with a Body Scan
What is a body scan, and what can it do for you?
‘Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.’
Winston Churchill
What is a Body Scan?
A body scan is a gentle, intentional check‑in with yourself — a moment where you bring your attention slowly through the body, noticing sensations, tension, ease, temperature, breath, and overall energy without judgement.
Beginning your practice with this simple ritual gives you a moment to pause, check in with both your body and your mind, and genuinely listen to what they’re telling you. Every day brings a different set of experiences, stresses, energies, and emotions — which means you are different every day. You cannot expect to arrive with the same body or the same mind each time, so it’s unrealistic to expect your training to look identical from session to session.
One of the lessons I repeat to my students constantly is this: work with the body you have today, not the body you think you should have.
Flexibility progress is never a neat, straight line. It’s a beautifully messy, squiggly journey. Some days you’ll feel tight, tired, or uncomfortable; other days you’ll feel open, powerful, and ready for anything. The mind follows the same pattern — because the mind and body are deeply, inseparably connected.
With that in mind, starting your practice with a body scan becomes a powerful anchor. It allows you to:
Transition from whatever state you’re currently in into the focus of your flexy session
Notice how your body feels — any aches, tensions, or general sensations
Check in with your emotional and mental landscape
What you discover in this scan should guide how you adapt your session. This is how you train safely, efficiently, and with respect for your energy, your nervous system, and your long‑term progress.
During my dance training, we were always told to “leave your sh*t outside the door.”*
In a professional studio environment, that advice can be helpful — it keeps the space focused and collaborative. But in your own flexibility practice, I want you to do the opposite. Bring all of yourself in. You’re not performing for anyone. You’re not managing anyone else’s needs. These moments are entirely yours, and they work best when you show up as your full, honest, present self.
If a student arrives to a session after a stressful week, a terrible night’s sleep, or simply feeling “off,” I want to know. That information allows us to adapt the training so it supports them rather than overwhelms them. The same applies to your solo practice. If you’re emotionally drained or physically fatigued, pushing your deepest backbends or chasing your biggest ranges isn’t just unproductive — it can be unsafe. Your body will resist more, your mind will struggle to focus, and the session may leave you frustrated or disheartened. Over time, this can create resentment toward your training and disrupt the sustainability of your progress.
Flexibility thrives on body intelligence and self‑awareness. A body scan is your gateway into both. It’s a moment of honesty, a moment of grounding, and a moment of choosing the version of practice that honours the version of you that showed up today.
How body scans can change everything
Imagine beginning every practice session with that heightened awareness of your mind and body. Consider how many injuries could be avoided, how many frustrating sessions softened before they even begin. With this level of presence, each session becomes a more positive experience — one that invites curiosity, keeps you engaged, and protects you from slipping into autopilot or boredom. Over time, this mindful approach makes progress feel more natural and far more effortless, as one successful session builds gently on the next. It’s a genuine game changer for your flexibility journey
After your body scan…
Your body scan can last anywhere from a few minutes to ten — whatever you need on that particular day. Once you’ve finished, the real magic begins: adapting your training so your session becomes efficient, effective, and truly aligned with how you’re arriving. After listening in, you’ll have a much clearer sense of what kind of practice will serve you best. Here are a few ideas to guide your choices:
Feeling energised? Lean into it. Choose the more challenging drills, the skill‑based elements, and the work that asks a little more from you.
Feeling positive and clear‑headed? This is a perfect moment to refine your technique in those tricky basics — the ones that require patience and precision rather than ego.
Feeling tired or sluggish? Let today be a softer day. Sink into your deeper stretches and use that heaviness to help you relax and release. Avoid highly active drills; this isn’t the moment to chase your flexy limits.
Feeling unmotivated? Make your practice tempting. Choose your favourite stretches, put on a podcast, stretch in front of the TV, or play music you love. Anything that makes the session feel enjoyable and easy to begin.
Feeling frustrated? Go back to the basics that always make your body feel good. Today isn’t the day to demand perfect technique — it’s a day to soothe, reset, and reconnect.
Feeling areas of tightness or niggly, not so happy feelings? Maybe avoid those areas today to let them rest, or adapt the training to give those areas extra care, attention and support to prevent injuries.
Let your body scan shape the direction of your session, and enjoy the process of discovering what truly works for you. When you train in a way that honours your real energy, your real emotions, and your real body on that day, your practice becomes more efficient, more supportive, and far more sustainable in the long run
