Yoga for Better Health and Living: Relaxation

When individuals think of relaxation, they usually think of something that they enjoy doing and find sensually stimulating, exciting or interesting. This may include socializing, partying, watching a movie or television, reading, going to a play or sports event, or the beach or mountains and a host of other leisure activities that may be part of the modern and technologically driven world.
In the path and practice of Yoga, relaxation is understood to be a conscious activity where one slows down the metabolism in order to let go of mental and physical tension. Many of the leisure activities mentioned above do not help us let go of mental and physical tension. Instead, they may actually be producing more, especially if we overindulge in drugs, drink or sex.

We may be putting overt and subtle pressure on our mind and body, trying to live the ideal, conform, impress and perhaps trying to be something or someone we are not, instead of learning more about who we are.

Yoga understands that tension in the body and mind can bring about emotional, behavioral and physical disorders which keep us from realizing our full potential in life and enjoying all that life has to offer.

Even if we are not aware of experiencing any physical disorders, we may be engaging in emotional states(anxiety, worry, etc.) or behavior (drinking, smoking, substance abuse) which may have short- and long-term negative health effects. Yoga understands that being consciously still each day for a set period of time is the best way to become more relaxed and develop and improve our concentration and energy.

The benefits of regular Yoga relaxation practice are numerous. They include:

Better overall physical and mental health.

Relieves and delays the onset of fatigue and and makes up for lost sleep.

Helps us access and cultivate the skillful and healthy elements of the unconscious mind. This brings about a spiritual unfoldment and leads to better mind-body integration and harmony and effortless living.

Helps us minimize and alleviate illusions, fatigue, confusion, inessential burdens and develops a living that is more skillful which allows us to let go of disturbing thoughts and feelings. It helps us deal with the life stresses we experience and brings about greater freedom from negative conditioning and repressed memories.

Prepares the mind, body and breath for sitting concentration/meditation practice.
Practice Yoga relaxation techniques at least one time a day.

Suggested times are:

Before or after lunch or upon returning from work and before dinner.

Before going to sleep at night
After experiencing any situation which creates fatiguing or stressful feelings
After the Hatha Yoga posture session and before meditation practice.

Relaxation Technique # 1

1. 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.
2. The feet are 18 to 24 inches apart, and the hands are equal distance from the hips, about 6 to 12 inches.
3. 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.
4. 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.
5. 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

1. Lie down on the stomach. Have the chest and abdomen in contact with the ground. Have the legs about 18 to 24 inches apart.
2. 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.
3. Close your eyes and mouth and breathe equally through the nose only.
4. Lay like this from five to 20 minutes.

Relaxation Technique #3

1. Lay against a wall.
2. 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.
3. Listen passively to sounds in the distance and Lay in the posture for 10 to 15 minutes.

Relaxation Technique #4

1. Sit in a chair and have the feet about shoulder width apart and rest the hands on the tops of the thigh, palms down.
2. Close your eyes and listen passively to sounds in the distance for five minutes or more.

Thanks to John C. Kimbrough who lives and teaches in Bangkok, Thailand. He can be reached at johnckimbrough@yahoo.com .

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Copyright 2004 John C. Kimbrough