Namaskar!
I love relaxation at the end of yoga class. I would choose postures that are lying on the floor to encourage relaxation. My favorites are:
(1) Corpse Pose (of course) because the body can fully relax and begin to incorporate the benefits of the just completed yoga postures. I would include Abdominal Breathing in the Corpse Pose to relax and rejuvenate the body.
(2) Supine Knee Squeeze (wind-relieving) posture helps to relax the spine and refresh the internal organs and it feels very comfortable to the back and hips. There are modifications for pregnancy and the pose can be helpful to most anyone.
(3) Ankle Grasp posture allows the legs to stretch and recover and the joints to lubricate. This posture feels comfortable and can be modified to almost every body.
(4) Side Relaxation Pose is an option because it is safe for pregnant ladies, those with high blood pressure, and those with back issues that make Corpse Pose uncomfortable.
(5) Easy Pose allows a comfortable position for pranayama and gets the body back upright and awake prior to letting class participants drive home.
I choose these postures because they are adaptable to most all bodies, feel comfortable to the body, allow relaxation and recovery of the body and allow deep breathing. All postures have in common the adaptability to most all bodies and relaxation component, as well as easily adaptable to deep breathing.
Similarities also include supine position except Easy Pose which is a difference as it is a sitting posture. Other differences revolve around which parts of the body are stretched and relaxed during the postures, with legs the focus of Ankle Grasp, back the focus of Corpse Pose and hips and internal organs the focus of Supine Knee Squeeze.
Hari OM
Yoga Teacher Training Forum » General Discussion (anything about teaching or practice) » Personal Experiences - Why do we love Yoga?
Yoga for Relaxation
(6 posts) (5 voices)-
Posted 3 years ago #
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For those who want to know more about relaxation and the Yoga Nidra.
Namaskar!
There is another important factor in yoga which is the total relaxation of the body. Being humans living in this hectic way of life we don’t know anymore how to relax even when at rest. Yoga again gives us the chance to gain back the serenity our body deserves. These are techniques which are often under valued at yoga teacher training intensives.
When we learn how to relax we will be able to recharge our body entirely. During practice we are allowing our tension, thoughts and feelings to release and let go leaving us with a sense of inner space with peace and harmony within ourselves. Relaxation helps lower the blood pressure and heart rate, releases muscular tension, reduces fatigue, improves sleep and enhances immune response.
The beauty of total relaxation comes by practicing to a level where in deep relaxation the yogi withdraw himself from the body and is separated from the ego consciousness. There he reaches the peek of pure consciousness where he can enjoy real inner peace and joy because all the source of power, knowledge, peace and strength are in the soul not in the body.
A period of deep relaxation is the base to follow a period of meditation. A meditative mind and a relaxed mind go together. Meditation is an essential part in Yoga yet a delicate process too. Meditation is referred to as mental hygiene.
Every yoga teacher should be practicing relaxation, Yoga Nidra, and meditation. To indulge in asanas without practicing the most valued techniques described by Patanjali would make yoga a physical exercise only, which is a complete misrepresentation of the yogic path.
Just as the finer techniques of the Yoga of breathing (pranayama) cleanse the bloodstream, nerves and body tissues, enhancing health and promoting poise and feeling of lightness, so do those of the Yoga of Meditation cleanses the mind refine and clarify consciousness, lighten the spirit and foster mental balance and equanimity.
Hari Om Tat SatPosted 3 years ago # -
Around the world most of us know Yoga as body postures or asanas and breathing exercises helping us relax and strengthen our physical and mental states and yet that is just an important piece of the whole puzzle. The most well know Yoga practiced in this country is Hatha Yoga. It is the Yoga of postures, conscious breathing and meditation. It is practiced for the benefits of the health of the nervous system, glands, and vital organs.
In India, Yoga is also seen as a way of purifying the organism to prepare the body for Raja Yoga which means to become a ruler over your mind. For the purpose of this essay I will intent to explain some of the benefits that can be attained by practicing Hatha Yoga. Let’s break it down to why most students look to take Yoga lessons and what can be the benefits from practicing it regularly:
Unlike some other modalities of exercise the purpose of the Yoga postures or asanas is to achieve total and complete mental and physical relaxation. Many people after a Yoga lesson report being more relaxed, and more emotionally and mentally balanced. Focusing the mind on our breathing and the posture itself can help us concentrate all our mental activities on the asana we are performing and distract the mind from clutter thoughts. Also the asanas can enable the muscles to relax by the flexibility and strength of the posture. There are specific postures that are intended for total relaxation. The most important of these postures is Shivasana (the “Corpse Posture”). It is a pose that is mostly performed as the last of the asanas in a Yoga lesson plan.Posted 3 years ago # -
For those students and interns in yoga teacher training who want instructions for the stage by stage variation of yogic relaxation, here are some instuctions below.
The Formal name for the pose which enables one to enter into stage by stage relaxation is “Shivasana” or Corpse Pose. The idea is to “play dead” for a period of time in order to quiet the mind and eliminate fatigue. It is said to be one of the hardest poses to master because of the natural desire to move.
To begin, lie on your back in corpse pose. Make sure your head, shoulders, back, hips, thighs, calves and feet touch the floor. Your feet will relax outward and your hands are rest limply along side your body with your palms turned up and your fingers slightly curled.
Think slowly and quietly - allowing time for the relaxation to occur. Silently observe your breathing—do not try to change the pattern—simply observe. Now take two deep abdominal breaths swelling the abdomen on the inhalation and drawing the abdomen to the spine on the exhalation. Now relax your abdomen completely. When your breath has quieted, imagine a beam of light resting on your left foot. Notice the presence of tension in your foot and then imagine the beam of light melting away that tension. Now the beam moves to your left calf and the tension releases. Move to the front of the left thigh …and then to the back of the left thigh.
The beam now moves to your right foot…, your right calf…, the front of your right thigh …, and then the back of your right thigh. Observe the beam as it travels to your pelvis…, your abdomen…. your lower back…, your chest…, and then your upper back. The beam has moved to your left hand…, your left forearm…, your left upper arm both front… and back… Now relax your right hand…, your right forearm…, your upper arm, front… and back… Focus the beam on your throat…, your neck… and your jaw… Relax your tongue…, your eyes…,, your brow… and your scalp.
Feel the tension drain from your toes and fingers-feeling limp. Observe your breathing again for a minute or two and we will begin to deepen the wave of relaxation from your feet. Your body will rest with its full weight on the floor and your mind will be at peace.
Allow 15 to 30 minutes for the total relaxation pose.Posted 3 years ago # -
7 Extraordinary Reasons to Practice Yoga Nidra!
By Thaddeus Ferguson
There has been a sudden shift and a powerful change throughout the world that has led to more and more people discovering and experiencing the benefits of Yoga Nidra.
Perhaps you are one of those people who have found themselves becoming more aware of Yoga Nidra and want to learn more about some of the reasons why you should experience this powerful practice.
If so, then you will be glad to know that in this article you will learn about seven of the most extraordinary reasons why many people have started to take time each day to drop down into the deep state of Yogic sleep and relaxation through Yoga Nidra.
7 Extraordinary Reasons to Practice Yoga Nidra!
Extraordinary Reason to #1 - It leads to a better amount of efficiency at work.
Extraordinary Reason #2 - Dropping into Yogic sleep daily enhances your ability to be both creative and focused
Extraordinary Reason #3 -It enhances both your creative abilities as well as improving the focusing and problem-solving aspects of your mind. One of the most amazing things you will begin to discover when you start practicing Yoga Nidra on a daily basis is the fact that many of the "problems" you have in your life really just require a more creative and different way at looking them. With the practice of Yoga Nidra not only does it allow you to drop in for more creativity it also lets you let go of looking at your "problems" from the same angle which allows you to find solutions much more easily.
Extraordinary Reason #4 - Believe it or not this practice will enliven your whole brain which allows you to become both more creative and practically productive
Extraordinary Reason #5 - Simply stated Yoga Nidra will increases your tolerance to stress which means you become less susceptible to it. Believe it or not, in terms of stress we all have different amounts of it that we can handle of it at one time. Some of us hold on to the experience of stress for much longer than the stressor actually exists. The good news is that not only does the practice of Yoga Nidra increase your capacity to handling stress it also helps you let go of the stresses that you are holding on to that no longer serve you in any way.
Extraordinary Reason #6 - You will suddenly find yourself experiencing an increase in your levels of leadership behaviors
Extraordinary Reason #7 - Your work and personal relationships will begin to improve in so many different ways
As you can see there are a variety of different reasons why you should begin your practice of Yoga Nidra as quickly as you can so that you too can begin to experience the profound affects that this practice offers so many.
Thaddeus Ferguson has dedicated himself to the cause of helping people heal themselves first in order to help heal the world during this amazing time of transformation.
The practice of Meditation and/or Yoga Nidra is just one of the many powerful tools that you can use in order to help Heal You First.
Discover many of the Benefits of Meditation Now!
http://www.healyoufirst.com/BenefitsofMeditation.html
Learn more about Yoga Nidra Now!
http://www.healyoufirst.com/YogaNidraArticles.htmlPosted 2 years ago # -
10 Amazing Benefits of Yoga Nidra!
By Thaddeus Ferguson
Have you heard about the transformative power that you can experience with Yoga Nidra?
Are you familiar with what Yoga Nidra is?
Simply stated, yoga nidra is a form of deep relaxation that allows you to release tension and many other unresolved and unconscious issues that are playing a role in some of the unwanted habits you are noticing consciously.
Below you will discover 10 of the most amazing benefits that many people have experienced when they start a daily practice of listening to a Yogic Nidra CD that both transforms you and relaxes you at the same time.
10 Amazing Benefits of Yoga Nidra!
Improves your concentration abilities which allows for a better memory
You will suddenly find your memory becoming clearer and crisper
Start retaining what you read and hear better than you have before
Greater ability to focus
Helps you become distracted less
Improve your performance at work
Allows you to make decisions much more rapidly and accurately
Helps refresh the mind, leaving it clearer, more settled and better able to process information
Much more powerful and effective than a nap or coffee break
Can allow you to experience a much deeper state of rest than when you normally sleep
As you can see when it comes to this powerful form of Yogic sleep the benefits go far beyond the yoga mat and guided meditation and into the real world. What's more is in the fact that the more you practice on a consistent basis the greater rewards, benefits, and transformative experiences you can expect to discover.
As if that wasn't enough, in addition to adding "Yogic sleep" to your daily routine you will also be glad to know that in this moment now you can experience some of the benefits simply by taking a deep conscious breath in and allowing the sensations to rise then exhaling out and noticing what the simple experience of taking a conscious breath was like.
Thaddeus Ferguson has dedicated himself to the cause of helping people heal themselves first in order to help heal the world during this amazing time of transformation.
The practice of Meditation and/or Yoga Nidra is just one of the many powerful tools that you can use in order to help Heal You First.
Discover many of the Benefits of Meditation Now!
http://www.healyoufirst.com/BenefitsofMeditation.html
Learn more about Yoga Nidra Now!
http://www.healyoufirst.com/YogaNidraArticles.htmlPosted 2 years ago #
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