Almost everyone could use some extra time to relax and unwind in today's stressful, hectic world. According to Help Guide, lowering your blood pressure, deepening your breathing and reducing muscle aches and pains are among the many benefits of a regular relaxation practice. Specific yoga and meditation techniques are beneficial for activating your relaxation response, reducing your stress levels and increasing your feelings of peace and serenity.
Deep Breathing
One of the most basic relaxation exercises in any yoga or meditation practice is deep breathing. Breathing is one of the ways you connect your mind and body in many types of holistic practices. Diaphragmatic breathing is a powerful tool for invoking deep relaxation and stress relief. Sit in a chair with a straight back. Rest your hands on your thighs, palms facing up. Close your eyes and take a deep, slow inhalation, filling your belly, then your chest, with air. Feel your chest and shoulders expand. Pause, then exhale and empty the breath from your chest and then your belly. Continue breathing in this way for several minutes.
Savasana
Savasana is a restorative yoga pose that is typically performed at the beginning or the end of a yoga class to focus the mind and calm the body. According to Yoga Journal, Savasana is a pose of total relaxation. Lie on your back on a yoga mat or another padded surface, such as a blanket. You may wish to cover your eyes with an eye bag for added relaxation, and use a bolster under your knees if they are tight. Let your legs flop away from each other. Rest your arms comfortably by your sides with your palms facing up. Breathe deeply and focus your mind on your breath.
Progressive Muscle Relaxation
Progressive muscle relaxation is used prior to meditation to help to relax the body, according to Mind and Body Yoga. You can also use this technique before bedtime to release stress and muscle tension. Lie on your back with your legs and arms resting in a comfortable position. Close your eyes and take five deep breaths. Focus your mind on your feet. Tense the muscles in your feet for a few seconds, then relax them completely. Move up to your legs, tensing and then relaxing all the muscles in your lower, then your upper legs. Move up your body in this manner, tensing and relaxing all of your major muscle groups, ending with your head and face.
Body Scan
The body scan is a useful technique for invoking a sense of mindfulness and acceptance. The method is similar to progressive muscle relaxation, except in the body scan, you simply pay mindful attention to the various parts of your body. Lie on your back in a comfortable position. Close your eyes and relax. Bring your awareness to your feet. Notice any sensations in your feet, such as cold or warmth, tingling or pain. Do not attach any label to the sensation, such as "That hurts," or "I don't like this." Try to just accept the sensations for what they are. Continue to bring your awareness to the other major muscle groups in your body, ending with your head.
Member Comments