Best Way to Do Yoga Deep Relaxation

This technique, based on yoga, completely relaxes the mind and body by a process of progressively releasing muscular tension in each and every part of the body. As you let go of physical tension, the mind automatically relaxes and becomes quiet. Relaxing in this way destroys fatigue and alleviates stress and stress-related symptoms such as headaches, migraine and insomnia. You may find it helpful to record the instructions below, leaving a sufficient pause in which to relax each body part before moving on to the next.

Instructions

• Lie flat on your back in the corpse position.
• Close your eyes and focus on your breathing. Take a few slow deep breaths, inhaling to a count of four, exhaling to a count of four, then allow your breath to settle into a light, even, relaxed rhythm.

• Now turn your attention to releasing tension by consciously relaxing each part of the body in turn. First bring your attention to your feet for a few moments and send them the message to let go. Relax them as deeply as you can and then move your awareness on to your calves and repeat the process.
• Work your way up the body in the same fashion, relaxing your thighs, buttocks, hips, abdomen, lower back, chest, upper back, hands, forearms, upper arms, shoulders, throat, neck and head.
• Pay especial attention to the subtle art of relaxing your face. Relax your jaw and mouth, allowing your lips to part slightly and your tongue to rest in the lower half of your mouth. Relax your cheeks. Relax your eyes, allowing them to sink into the sockets. Relax your brows, forehead and temples. Feel your skin softening over your features as your facial muscles completely relax. Now relax your scalp and all the muscles in your head.
• Scan your entire body from the tips of your toes to the top of your scalp. Breathe into any remaining pockets of tension. Let go and relax as you breathe out.
• You are now completely relaxed. As the full weight of your body rests on the floor feel yourself sinking into the ground.
• Once again become aware of your breathing and remain in the position for another five or ten minutes.

This technique may be combined with the method of rapid relaxation, which involves tensing and then letting go of the muscles in each part of the body. Always begin with rapid relaxation then continue with deep relaxation.