YOGA

Relaxation technique #1: This technique is known as Savasana (The corpse posture).

Rational: The Hatha Yoga Pradipika, considered to be the authoritative text on the science of Hatha Yoga states In chapter 1, verse 32, "Lying flat on the ground with the face upwards, in the manner of a dead body, is Shavasana. It removes tiredness and enables the mind and whole body to relax”

  • 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 to 24 inches apart, and the hands are equal distance from the hips, about 6 to 12 inches.
  • The palms are facing up and the fingers are slightly curled. The head is line with the spine, not twisting or bending in any direction. The eyes and mouth are closed.
  • Stay in the posture for 10 to 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.

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 to 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 head 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 20 minutes.

Relaxation technique #3: This posture is known as Nispanda Bhave.

  • Lay against a wall
  • Have the legs open 18 to 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 to 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 sounds in the distance for five minutes or more
Relaxation Technique #5: Cross-Legged Lower Back Stretch
  • Sit a few inches from the wall with your legs crossed.
  • "Walk" your fingers up the wall, stretching from the lower back.
  • Broaden your shoulders by separating and lifting your shoulder blades.
  • Keep your throat and neck soft. Don't tense your shoulders - just lift them.
  • When you think you have gone as high as you can, rest for a moment while your body adjusts to the pose, then walk your fingers a little higher.
  • Rest and repeat several times

Other Poses that can help:

Lie Down and Relax
Knees to Chest
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Knees to Chest

  • Lie on your back, bring your knees into your chest, and hug them.
  • If you like, you can gently rock from side to side.
  • Breathe deeply into your lower back and with each exhalation, allow your entire back to relax just a little bit more.
  • If this position hurts your knees, roll up two washcloths and place one behind each knee.

Legs-Up-the-Wall Staff and Wide-Angle Poses
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Legs-Up-the-Wall Staff Pose

  • Lie down with your buttocks at the wall (or at least as close as possible).
  • Extend your legs up the wall. Flex your toes toward you and work on getting your knees straight by extending the hamstrings.
  • Stay in this position for a minute or two, then go on to the next pose.

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Legs-Up-the-Wall
Wide Angle Pose

  • Widen your legs. Go slowly -- you don't want to overstretch your inner thigh muscles.
  • You can place rolled-up blankets under your upper thighs to help support your legs. You will be able to stay in the pose longer this way.
  • Keep flexing your feet toward you and trying to straighten your knees. Use your hands, if necessary, to keep your thighs pressed against the wall.

Supported Chest Opener
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Supported Chest Opener

  • Roll up a blanket or thick towel. Lie down with the roll placed under your upper middle back.
  • If you would like, use a pillow or a folded blanket under your head.
  • Close your eyes and relax. Stay in this position as long as you like.

Chair Corpse Pose
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Chair Corpse Pose

  • Lie on the floor with your calves on a chair seat.
  • Place a blanket under your head if you like.
  • Cover your eyes with a small towel or other soft piece of fabric, and insert earplugs if you wish.
  • With each exhalation, relax a little bit more. Stay in this position as long as you like; you may even fall asleep.

Downward Facing Dog
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Downward Facing Dog

  • Place the back of a chair against the wall.
  • Kneel 2 to 2-1/2 feet in front of the chair seat, and place your hands on the edge.
  • Come up onto your toes, straighten your legs, lift your buttocks, and angle your torso downward.
  • Work on straightening your arms and legs, and lengthening your back as much as possible.
  • Think about moving the front of your thighs toward the back of your thighs. Having a friend pull the top of your thighs back can help you get the full benefit of this pose, by taking the weight off your arms.
  • Hold for 30 to 45 seconds.
  • If this is too easy, place your hands on some thick books or directly on the floor instead of on a chair.