Inspired By Scaravelli Track 19

Relaxation is ideally done at the end of a Yoga session, lasting as long as the session itself. However, this is rarely possible, so it is normally either shortened or done separately and independently from Yoga. It may be done, for example, if you are experiencing sleeplessness. Find 5-10 minutes each day when you can give your body's movements really profound awareness. Use one or two Yoga poses, or devote the session to relaxation. Pay attention to the time and place, even the clothing you are wearing. Sometimes it is hard to find the “ideal” location, away from other people, and then it may be that you are able to find an appropriate frame of mind to do it where you are. Feeling a wholeness of movement, even for a moment, gives us freedom, which is natural, profoundly relaxing and therapeutic.

For more on Vanda Scaravelli's approach, read her only book "Awakening the spine", and "Notes on Yoga" by Diane Long and Sophie Hoare.

Transcript

Relaxation.

So getting anything you might need to keep yourself warm,

Either socks or a blanket,

Whatever.

And then lying either in Shavasana with your legs outstretched or constructive rest with your knees up and feet on the ground.

Allow the weight of your legs to sink and feel supported at all the points of contact with the ground.

If your feet are on the ground,

Feel the three arches in each foot.

If your legs are on the ground,

Feel all the places that they touch it.

Feel the points of contact of your back and the ground more and more as you lie there.

Feel the soles of the feet soften.

The muscles in the calves and shins release,

Allowing the toes and the ankles to relax outwards as far as they want to.

Allow the kneecaps to float so that the backs of the knees open and the hamstrings release.

Allow the big thigh muscles to release so the pelvis feels heavy on the ground and all the muscles around the hips release,

The groins,

The stomach,

The buttocks.

Then draw attention to your hands and feel that the palms are soft.

As the forearm muscles release,

The fingers,

Wrists,

Elbows can relax.

As the upper arm muscles release,

The shoulders feel heavy,

But you're still aware of space between the shoulder blades and across the collarbones.

You feel very wide and flat on the ground.

You breathe in and out as if through the sides of the ribs.

Your jaws and throat relax.

Your head is heavy,

Allowing neck muscles to release and lengthen.

You can place your hands behind your own head to ease out your neck.

Your chin points more towards your feet than up into space,

And if you run your tongue around the inside of your lips,

You can release the muscles around your mouth,

And you can imagine releasing the muscles in your tongue and in your cheeks,

Around your ears,

And across your forehead.

Behind closed eyelids,

Your eyes can smile.

Behind closed eyelids,

Your eyes can look down towards your feet and up towards the top of your head and to the left and to the right.

And then the muscles that move the eyeballs can release,

So they feel as if they're floating in their sockets.

You can imagine your brain,

Too,

Floating inside your skull.

It's two halves opening up like a flower.

Any sounds you hear,

You notice them and let them go.

Any feelings that arise,

You acknowledge them and let them go.

From your own center,

Somewhere near your heart,

Somewhere near your spine,

You observe thoughts enter your head and go.

And you allow your body to remember how it can let go.

Recognise andür?

Hansen?

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Reviews

Thank you. This worked really well for me