To relax & rejoice

It's easy to feel like rejoicing when you are relaxed. So getting relaxed is the first step — always. Take relaxation breaks throughout the day, even if they last for only a couple of minutes. Excuse yourself from your work and move outdoors or into a private room for a few minutes of quiet where you can hear yourself breathe and feel your body unwind as tension falls away. Strong exercise and breathing automatically lead to relaxation by releasing tension stored in the body. Whether you prefer working out, jogging, or free-form dance, moving your body moves out stress, and that is exactly what we will explore in the creative yoga practice contained in this part of the book.

Movement relaxation

Rhythmic, unforced, graceful, and free movement relaxes the entire body and mind, releasing everyday emotional traumas that leave their signature of tension in the body. If these areas are not relaxed, built-up stress can lead to physical and mental health imbalances. This simple set of yoga exercises, enhanced by meditative music, is a lovely self-expression and self-healing modality.

Movement

In the first part of this exercise you draw your awareness into your inner body. Then, as you dance from a place of inner awareness, your body and mind work as one. Use music for steps 1 and 2, or just step 2.

1: Stand up straight with your arms completely relaxed. Close your eyes. Become aware of each part of your body from the inside, starting with the feet and slowly working up to your head. Allow the tension to release in each part. Consciously let it go.

2: Keeping your eyes closed; begin to dance, swaying and moving each body part. Move in whichever way you want to. Express yourself through the movement of your body, continuing for 3-11 minutes or as long as you like.

Touch

Feeling the entire body confirms the reality of the relaxation, is self-healing, and smoothes the aura (the energy field surrounding you).

Stand straight with eyes closed. With your hands, begin to lightly feel each part of your body without reservation, not forgetting the soles of the feet and the backs of the hands. Continue for 2-5 minutes.

Forward & Backward hang

The last exercise in this set strengthens the heart and circulatory system. If this system is weak, tissues in the extremities and in the joints may build up deposits that can lead to illness.

1: Lean toward with arms completely relaxed and hanging down. Keep the knees relaxed and unlocked. Allow every muscle in your body to relax. Let your breath be relaxed and natural. Continue for 2-11 minutes.

2: Inhale and exhale deeply several times, then slowly straighten up. Take 30 seconds to I minute to return to an upright position.

3: In a continuous motion, slowly lean backward with arms hanging loosely, for neck problems, tip the head back only as far as is comfortable. Continue for I minute. Then slowly straighten and completely relax.

Yoga to help you sleep

Sleeplessness has become a major problem in our society. In general, a practice of yoga will do wonders for relaxing the body and mind in preparation for sleep. Do the following exercises before bed, or anytime that sleep has been interrupted. Feel free to practice these together or individually. You may like to add in some relaxing poses from Rejuvenating Yoga.

Table

This posture opens the pathway for the spinal fluid to circulate to the brain as it strengthens the nervous system. It promotes deep relaxation through the tensing of muscles and the subsequent release of tension in the arms, neck, legs, and abdomen.

1: Lie down on your back. Bend your knees and put your feet flat on the ground and your arms at your sides.

2: Keep your knees bent and sit up. Lean back slightly while keeping your chest lifted. Place your hands on the ground behind you with the fingers pointing inward if possible.

3: Push yourself up into Table pose. Your body forms a straight line from your head to your knees. Your neck is in line with the rest of your body, and is not dropped fully back, Begin Breath of Fire or deep breathing for 1-3 minutes.

4: Lower your buttocks back down to the floor as in step 2, then relax on your back and rest for a few seconds.

Tension releaser

In this exercise a strong tension is created, then released all at once. It strengthens the nervous system, releases built-up tension, and is excellent to do before going to bed. The more tension you can put into the action, the deeper your relaxation will be afterward.

1: Lie down comfortably on your back. Mentally relax every part of your body. Inhale and reach to the sky with your arms and hands.

2: While creating as much tension as possible in your arms, hands, face, and upper chest, slowly pull your hands toward your chest. Let your arms shake. Hold your breath within you for the entire time you are pulling toward your chest.

3: When your hands reach your chest, exhale all the breath out in an explosive breath through the mouth. Take one deep inhale and exhale as you relax totally. Then repeat the exercise a few more times.

Cooling breath

The Cooling Breath is helpful in soothing the mind and releasing emotions such as anger, frustration, and anxiety. It also relaxes the muscles, brings the mind to a state of tranquility, and is great to practice before going to sleep since it generates a feeling of contentment.

Sit in Easy pose, with a straight spine. Straighten the arms and rest the hands in Gyan Mudra. Open your mouth and extend the tongue out. Curl the sides of the tongue upward and inhale through the mouth. The breath will produce a sound like rushing wind. Close the mouth and exhale through the nose. Continue for 3-11 minutes. If you cannot curl your tongue, shape your mouth like a circle and extend your tongue out while inhaling.

Jaw release

This action relaxes and adjusts your jaw, and helps improve jaw tension, which often occurs from stress-related habits such as clenching and grinding the teeth. It also releases tension around the ears and neck.

Lie down or sit in Easy pose. Begin to roll your tongue in a wide circle around the outside of your teeth while keeping your mouth closed. Move slowly stretching your tongue as far as you can to reach every corner Circle 5-8 times in one direction, then 5-8 times in the opposite direction.