1. Relaxation techniques
What is Relaxation
Allowing physical and mental tension to be released.
Part of balancing process.
Why Relax?
Helps us unwind and bring our tensions and anxiety under control.
How Relaxation helps us?
Reduces tiredness
Improves performance
Reduces pain
Coping with Stress
Improve Sleep
Improves self confidence
Improve personal relationships
Relaxation Techniques
Quick Relaxation Technique (Breathing and Feeling)
Instant Relaxation Technique (Stretch and Relax)
Deep Relaxation Technique - Autogenic relaxation – Part by
part relaxation
Yoga Nidra – Psychic sleep
Others
Quick Relaxation Technique
Breathing and feelings Consists of 3 phases
A) Observe abdominal muscles feel the abdominal movements
B) Feel the deep breath with deep awareness
C) Enjoy the feeling of relaxation
2. Instant Relaxation Technique
Loosen your clothing and get comfortable.
Tighten the muscles in your toes. Hold for a count of 10. Relax
and enjoy the sensation of release from tension.
Flex the muscles in your feet. Hold for a count of 10. Relax.
Move slowly up through your body-legs, abdomen, back, neck,
face-contracting and relaxing muscles as you go.
Breathe deeply and slowly.
D.R.T. Autogenic Relaxation
Autogenic is something that comes from within yourself.
You use visual imagery and body awareness to relax
Repeating words or suggestions in your mind can help you relax and
reduce muscle tension
You imagine a peaceful place for yourself and then focusing on
controlling the following:
– Relaxing
– Breathing
– Slowing your heart rate
Six parts to autogenic training
Each focuses on a different part of the body and different sensation
heaviness in the extremities - "my arms and legs are heavy"
warmth in the extremities - "my arms and legs are warm"
heartbeat - "my heart is calm and regular"
breathing - "my breathing is calm and regular“
warmth in the solar plexus - "my solar plexus is warm"
forehead - "my forehead is cool"
3. Sample autogenic relaxation:
I am beginning to feel quiet now...
I am beginning to feel relaxed...
my feet, my ankles, my knees, and my hips feel heavy
my hands feel heavy
my arms and shoulders feel heavy
my neck and my jaw feel heavy
my feet, my ankles, my knees, and my hips feel warm
my hands feel warm
my arms and shoulders feel warm
my neck and my jaw feel warm
my heart is calm and regular
my breathing is calm and regular
my solar plexus is warm
my forehead feels cool
my whole body feels quiet, comfortable, and deeply relaxed
Yoga Nidra – Psychic Sleep
It is state of inner awareness and contact with the
subconscious and higher consciousness.
Total physical or mental relaxation.
General Suggestions
Practiced in quiet, closed ventilated room
Privacy
Practiced in semi-darkness
Maintain in time
Empty stomach
Not to fall into a deep slumber
Need for a qualified teacher
4. Asana for ensuring a successful practice
- Care should be taken in the selection of visualization.
- Avoid making negative value judgments.
Yoga Nidra
o Preparation
o Relaxation - Antar mouna
o Resolve
o Rotation of consciousness
Right side, left side, back, front major parts Body / floor awareness
o Breathing - Throat to navel : 54 to 1 or27 to 1
o Awareness of Sensations Heaviness / lightness, cold/heat,
pain/pleasure
o Visualization - Asana, movement in time, rapid image, ocean,
golden egg (Alternative Visualizations –Mountain, floating body)
o Resolve
o Finish
Practice makes perfect
The more you use these techniques, the more you become aware of
muscle tensions and relaxation sensations.
When you start to feel tension, you will be able to notice the sensation
immediately and begin to use your relaxation technique that works
best for you.
Learn how to be patient
Learn how to reduce the negative impact stress has on your body
Prevent stress from getting out of control
Be able to experience a greater sense of relaxation throughout your
body
5. Benefits of Relaxation techniques
Learning how to relax your body can help in many other ways than
just reducing stress.
– Lowering blood pressure
– Slowing your heart rate
– Slowing your breathing rate
– Reducing the need for oxygen
– Increasing blood flow throughout the body
– Reducing muscle tension
Practicing and using these relaxation techniques can help the way
your body physically responds to stress.
– Decreasing physical pain, lower back and headaches
– Decreases emotional anger and frustration
– More energy (activeness and alertness)
– Better concentration
– Handling problems well
– More efficiently participating in activities of daily living
Remember
Relaxing is important because it can increase your quality of life.
