Yoga Nidra and Relaxation

Exercise for Relaxation

 

Starting Position: Lie on the back

Concentration: on the whole body and breath

Breath: breathe normally

Duration: 2-5 minutes

 

Practice: Lie comfortably on the back. The feet fall loosely outwards. The arms lie relaxed beside the body, the palms face up. If necessary place a pillow under the head and knees to ensure the neck and lower back are comfortable. Close the eyes and relax the eyelids. Feel the whole body, from the toes to the head.

 

Variation A: >Direct the attention to the natural flow of the breath.

  • Inhaling, guide the breath awareness from the navel to the throat.

  • Exhaling, guide the breath awareness from the throat to the navel.

  • Feel the unity of body and breath.

  • Observe with the inhalation how the abdomen rises and the chest expands sideways.

  • Observe with the exhalation how the abdomen and chest contract.

  • Observe with each breath the deepening relaxation of the body.

 

Variation B: >Keeping the arm straight, raise the right arm a few centimetres from the floor (no higher!). >Hold the arm in this position for a short time. >Passively allow the arm to sink to the floor by its own weight and then compare the previous state of tension with the present relaxation.

Repeat the exercise 3-5 times with each arm.

Practice the same exercise with the legs.

Then take a deep breath and with the exhalation allow the body to relax, continuing to relax more deeply with each exhalation.

 

Variation C: >Inhale and exhale deeply 3 times. >Inhaling form a fist with the right hand with the thumb inside.

  • Press the entire arm onto the floor.

  • Briefly hold the tension and the breath.

  • Exhaling open the fist and slowly release the tension again.

  • Repeat this exercise 3 times and then perform 3 times with the left arm.

>Inhaling point the tips of the toes of the right foot upwards, tense the toes and press the back of the knee into the floor.

  • Briefly hold the tension and the breath.

  • Exhaling relax the toes and slowly release the tension again.

  • Repeat this exercise 3 times and then perform 3 times with the left leg.

>Inhaling press arms, neck, shoulders, back, buttocks and legs into the floor.

  • Tense all the muscles of the face.

  • Briefly hold the tension and the breath.

  • Exhaling slowly release the tension.

  • Repeat this exercise 3 times.

>Afterwards, inhale and exhale deeply a few times and feel the pleasant relaxation of the whole body.