Yoga relaxation practices can address every facet of who we are while also enhancing our general well-being.
Through deep,
Calm breathing,
The mind becomes clear and rested.
Muscle exhaustion is diminished and nervous system stress is reduced.
This form of slow deep breathing in which the diaphragm contracts on the inhale and relaxes on the exhale stimulates the vagus nerve and activates the relaxation response of the parasympathetic rest and digest nervous system.
This is a systematic relaxation to deepen natural diaphragmatic breathing also known as relaxed breath training or makarasana.
Ensure your environment and dress are comfortable for practice.
We will be lying on our stomach.
If padding is required,
Place a blanket on the mat.
Now lie on your stomach,
Fold the arms and grab the opposite elbows.
Walk the elbows towards your body to slightly raise the upper chest from the floor.
Rest your forehead on your forearms.
Relax your pelvis.
Feel the support below the forehead encouraging the frontal lobes of the brain to rest and relax.
Maintain your state of relaxation until your body feels at ease and still.
Raise the floor of your breath coming in and going out.
Each exhalation soothes the body removing stress and exhaustion and each inhalation brings in new energy and a feeling of well-being.
The entire body extends on the inhalation and contracts on the exhalation.
Place your lower back and feel it lift with each inhale and relax with each exhale.
Bring attention to the base of your rib cage.
Feel the diaphragm expand and relax and feel the size of the body also expand and relax.
Allow your body to rest.
Bring your attention to the belly button.
Feel it expand into the mat with each inhale and contract with each exhale.
The navel area often absorbs mental and physical tension.
You may experience this as a feeling of tightness in the abdomen and as a subtle restriction in breathing.
Do not expand the breath to forcefully into the mat.
Allow the breath to expand more into the back of the body especially the lower back.
Notice the whole abdomen and gradually soften any muscle tensions around the belly button and the abdomen.
Relax and feel the movement of your abdomen with each breath.
Allow the breath to become deep,
Smooth and even.
Notice if there's any tension present in the lower back which can block the breath and prevent it from flowing deeply.
For the next few breaths,
Lengthen the exhale by lifting the navel to spine releasing as much breath as you can and as you inhale relax the muscles of the lower back and let the back rise.
Now begin to return to normal exhalations and continue to let the lower back expand as you inhale.
Return the inhale and exhale to equal lengths.
The breath should become deeper and more relaxed.
Continue to watch the flow of the breath.
Try to relax any mental effort allowing the body to breathe.
The breath flows without sound and without pause.
Relax your body and as you observe the flow of your breathing,
Feel the breath move out and in without breaking your awareness.
Relax your mind.
Allow resting quietly for a while longer continuing to feel the flow of your breathing.
As you practice,
Feel the faith of your breath.
.
This is the end of practice.
Bend the knees and gently sway the legs side to side.
Slowly roll onto your back.
Place your feet on the floor.
Keep the knees bent and touching.
Allow the spine to come to a neutral position.
Hug and gently rock your knees to your chest.
Release the knees to your right and stretch your arms away from the torso.
Hold a gentle twist for a few breaths.
Repeat on the other side.
Take the knees to the left.
Hold for a few breaths and gentle twist.
Slowly make your way to a seated posture.
You can end your practice here or sit for a few minutes of meditation.
Feel free to meditate along with one of the meditation practices below.
Wishing you continued bliss,
Ease and well-being.
Namaste.
