Yoga Relaxation Techniques
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~Relaxation Technique # 1~
This technique is known as Shavasana ( The corpse posture ). It is important to practice this technique on a daily basis. Lay on your back on a firm flat surface. Have a blanket or mat beneath you. Pillows, towels, or blankets may be used to support those areas of the body that experience discomfort, tension or pain. The feet are 18-24 inches apart, and the hands are equal distance from the hips, about 6-12 inches. The palms are facing up, and the fingers are slightly curled. The head is in line with the spine, not twisting or bending in any direction. The eyes and mouth are closed.
Stay in posture for 10-20 minutes, concentrating on equalized inhalation and exhalation through the nose only. Follow the breath, not the wanderings of the mind. When coming out of the posture, slowly turn and lay on your left side, with the legs slightly bent, the right arm resting along the right side of the body and the left arm supporting the head. Lay like this for 2 minutes or more before slowly opening your eyes and getting up slowly. Use your left arm and elbow, and right hand to support yourself as you slowly get up.
The Hatha Yogo Pradipika, considered to be the authoritative text on the science of Hatha Yoga states in Chapter 1, verse 31, " Lying flat on the ground with the face upwards, in a manner of a dead body, is Shavasana. It removes tiredness and enables the mind and whole body to relax."
~Relaxation Technique #2~
This posture is known as Makarasana. Lie down on the stomach. Have the chest and abdomen in contact with the ground. Have the legs about 18-24 inches apart. Have the left hand on the floor palm down, resting the right hand palm down on top of it. Then turn the hand either left or right and lay the cheek on the back of the right hand. Close your eyes and mouth, and breathe equally through the nose only. Lay like this from five to twenty minutes.
~Relaxation Technique # 3~
This posture is known as Nispanda Bhave. Lay against a wall. Have the legs open 18-24 inches, hands resting in the tops of the thighs, palms facing the ceiling with the fingers slightly curled. Listen passively to sounds in the distance, and lay in the posture for 10-15 minutes.
~Relaxation Technique #4~
Sit in a chair and have the feet about shoulder width apart and rest the hands on the tops of the thigh, palms down. Close your eyes and listen passively to the sounds in the distance for five minutes or more.
