Deep Relaxation Technique With Folded Legs


Sthiti : Savasana 

  • Gently move your whole body, make yourself comfortable and relax completely.
  • (Deep Relaxation Technique can be practiced in Makarasana. It can also be practiced being on back with legs folded at the knees and supported by the wall.)
  • Practice

Phase I

  • Bring your awareness to the tip of the toes, gently move your toes and relax. Sensitize the soles of your feet, loosen the ankle joints; relax the calf muscles; gently pull up the knee caps, release and relax; relax your thigh muscles, buttock muscles, loosen the hip joints, relax the pelvic region and the waist region. Totally relax the lower part of the body, R..e..l..a..x... Chant 'AAA' and feel the vibrations in your lower parts of the body.

Phase II

  • Gently bring your awareness  to the abdominal region and observe the abdominal movement for a awhile; relax your abdominal muscles and relax the chest muscles. Gentle bring your awareness to your lower back; relax your lower back, loosen all the vertebral joints one by one. Relax the muscles and nerves around the back bones. Relax the mid back, shoulder blades and upper back muscles, totally relax. Shift your awareness to the tip of the fingers, gently move them a little and sensitize. Relax your fingers one by one. Relax your palms, loosen the wrist joints, relax the forearms, loosen the elbow joints, relax the back of the arms (triceps), biceps and relax your shoulders. Shift your awareness to your neck, slowly turn your head to the right and left, again bring back to the center. Relax the muscles and nerves of the neck. Relax your middle part of the body, totally relax. R..e..l..a..x...Chant 'UUU' and feel the vibrations in the middle parts of the body. 

Phase III

  • Gently bring your awareness to your head region. Relax your chin, lower jaw and upper jaw; lower and upper gums, lower and upper teeth and relax your tongue. Relax your palates - hard and soft, relax your throat and vocal chords. Gently shift your awareness to your lips, relax your lower and upper lips. Shift your awareness to your nose, observe your nostrils, and feel the warm air touching the walls of the nostrils as you exhale and feel the cool air touching the walls of the nostrils as you inhale. Observe for a few seconds and relax your nostrils. Relax your cheek muscles, feel the heaviness of the cheeks and have a beautiful smile on you cheeks. Relax your eye ball muscles, feel the heaviness of eye balls, relax your eye lids, eye brows and in between the eye brows. Relax your forehead, temple muscles, ears, the sides of the head, back of the head and crown of the head. Relax your head region, totally relax. R..e..l..a..x...Chant 'MMM' and feel the vibrations in your head region.

Phase IV

  • Observe your whole body from toes to head and relax, chant an OM. Feel the resonance throughout the body.

Phase V

  • Slowly come out of the body consciousness and visualize your body lying on the ground completely collapsed.

Phase VI

  • Imagine the vast beautiful blue sky. The limitless blue sky. Expand your awareness as vast as blue sky. Merge yourself in to the blue sky. You are becoming the blue sky. You are the blue sky. Enjoy the infinite bliss. E..N..J..O..Y the blissful state of silence and all pervasive awareness.

Phase VII

  • Slowly come back to body consciousness. Inhale deeply. Chant an OM. Feel the resonance throughout the body- the soothing and massaging effect from toes to head.

Phase VIII

  • Gently move your whole body a little. Feel the lightness, alertness and movement of energy throughout the body. Slowly bring your legs together and the hands by the side of the body. turn over to the left or the right side and come out when you are ready.




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