5-Minute Squeeze & Release Yoga Practice For Deep Relaxation

Take five minutes to slow down, release tension, and reconnect with your body through this simple Squeeze & Release Yoga Practice. In this guided session, you’ll gently tense and relax different muscle groups, including your feet, legs, hands, arms, shoulders, face, and whole body. You’ll be guided to coordinate each gentle squeeze with your breath and then experience the deeper relaxation that comes with releasing the tension. This practice is suitable for beginners and can be done comfortably while sitting or lying down, making it easy to include in your morning routine, evening wind-down, or whenever you need a short mindful break. By the end of the practice, you can take a few peaceful breaths and notice the sense of softness and relaxation throughout your body. Follow along at your own comfortable pace, avoid straining, and remember that the goal is gentle awareness rather than strong muscle contraction.

Transcript

This is Arunendra. In this practice, I am going to teach you the squeeze and release technique to relax all the tension from the body. Different different muscles in your body. This is good to practice before you fall in sleep. So just lie down on your bed and practice this for five minutes to relax the whole body. Gently lie on your back. Keep the feet shoulder width apart. Width apart. Or hip width apart. Palms next to the mat. Just two deep breaths inhale expand the belly. Excel contract. Now. We'll start from the lowers. Body from the legs. Inhale deeply first. Curl all the 10 toes, Squeeze the sole muscles completely, Squeeze, Squeeze, Squeeze tightly, Then exhale through the mouth. Relax. Inhale. Stretch the feet forward. Stretch, Stretch, Stretch, Stretch Stretch. Through the mouth, Exhale. And hair. Squeeze the calf muscles. Only the calf muscles. Squeeze. Squeeze. Squeeze. Squeeze. Squeeze. Excel. To learn this. Inhale. Pull the kneecaps in, Squeeze the quads, The frontal thigh muscles, Squeeze. Squeeze, Squeeze, Squeeze, Squeeze. Relax. Now squeeze the hip muscles. Inhale. Squeeze the hip muscles. Squeeze and lift the hips little up. Squeeze, Squeeze, Squeeze, Squeeze. Wings. Relax. Squeeze the lower back. And the mental. In the hands. Squeeze the lower back, Mid back. Belly up. Create more arch at the back. Squeeze, Squeeze, Squeeze, Squeeze, Squeeze. Please. Relax. Stretch the shoulders towards the ears. Inhale. Squeeze the shoulders, Squeeze, Squeeze, Squeeze, Squeeze, Squeeze. Lift the chest up inhale Lift the chest up, Stretch. Shoulder blades up, Stretch, Stretch, Stretch. For their lives. Keep feeling the effect of it. This practice in every body part. In here. Make strong fists I'll just. . . The fingers nicely to your palms rest rest Press. Press. We're in. Squeeze the facial muscles. Inhale. Exhale. Squeeze, Squeeze, Squeeze. Squeeze. Grease. We're in. Will stretch the whole body now. We lift the head, Chest, Legs and hands that are up. Inhale. Stretch the toes, Calves, Kneecaps, Quads, Hips. Arms, Chest, Shoulders, Stretch, Stretch. Fetch! Fetch! Relax. After this you can on sleep. Thank you so much. I'll see you in next video.