61 Points – Guided Savasana

Several years ago, I experienced 61 Points which is a guided relaxation technique often used to relax the body prior to practicing Yoga Nidra.  My teacher introduced the technique as a guided savasana, and that is how I have been teaching it.  My students love this relaxing practice.

During 61 Points, you are made aware of 61 distinct points in the body.  All the practitioner needs to do is draw their attention to the part of the body that is mentioned. There are other ways to practice such a visualizing a particular color at each point when it is mentioned.  I have seen a few different lists of 61 points in the body.  They all cover the same points but not always in the same order.  The list below is the one I use.

To begin, lie comfortably on your back.  Take time to get comfortable and release any tension you may be holding on to.  Start to watch your breath flow in through your nose and out through your nose.  Slowly begin to bring your awareness to each point in the body as it is listed below.  You can choose how much time you spend on each point.  When I teach this as a guided savasana, I have the students spend 5 seconds on each point.  I then let them have a few minutes to rest in silence.

Once you complete all 61 Points, allow yourself to rest.  When you are ready, start to make any small movements that feel good to you like wiggling your fingers and toes, gently turning your head side to side, or even take a full body stretch.  Where your practice goes from there is up to you.  Enjoy this relaxing practice.

1 – center of forehead
2 – base of the front of the neck
3 – right shoulder
4 – right elbow (inside or outside, as you prefer – the same for all other joints)
5 – right wrist
6 – right thumb
7 – right index finger
8 – right middle finger
9 – right ring finger
10 – right little finger
11 – right wrist
12 – right elbow
13 – right shoulder
14 – base of the front of the neck
15 – left shoulder
16 – left elbow
17 – left wrist
18 – left thumb
19 – left index finger
20 – left middle finger
21 – left ring finger
22 – left little finger
23 – left wrist
24 – left elbow
25 – left shoulder
26 – base of the front of the neck
27 – center of chest
28 – right of chest
29 – center of chest
30 – left of chest
31 – center of chest
32 – navel
33 – pubis
34 – right hip
35 – right knee
36 – right ankle
37 – right big toe
38 – right second toe
39 – right third toe
40 – right fourth toe
41 – right little toe
42 – right ankle
43 – right knee
44 – right hip
45 – pubis
46 – left hip
47 – left knee
48 – left ankle
49 – left big toe
50 – left second toe
51 – left third toe
52 – left fourth toe
53 – left little toe
54 – left ankle
55 – left knee
56 – left hip
57 – pubis
58 – navel
59 – center of chest
60 – base of the front of the neck
61 – center of forehead

Use the following link to access an audio recording of 61 Points that you can use to guide your practice.

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