{"catalogue_version":"2026-09-25","exercise":{"access":"public","id":"constructive_rest_scan","title":"Constructive-rest body scan and movement","duration_seconds":180,"modality":["restorative","breath"],"intensity":1,"energy_min":"very_low","energy_max":"low","goals":["evening","relaxation","down_regulate"],"body_regions":["whole_body","lower_back"],"position_start":"floor","position_end":"floor","props":["mat"],"transition_seconds":20,"morning_score":0.2,"evening_score":1,"low_energy_score":1,"short_instruction":"Rest on the back with bent knees, scanning and gently moving through the body.","spoken_instruction":"Lie on your back with your knees bent and feet on the floor about hip width apart. Let your lower back settle naturally. Slowly bring your attention from your feet up to your head, softening each area as you pass through it. Now and then let a small movement happen where you notice tension, then return to stillness. Finish by rolling to one side and resting there for a breath before you get up.","safety_notes":["Support the head with a thin cushion if needed.","Get up slowly."],"media":{"type":"photo","still":"https://health.modelmatic.eu/demo/still/constructive_rest_scan.png","video":null,"tts":"browser"},"url":"https://health.modelmatic.eu/exercise/constructive_rest_scan"}}