Relaxation
The Relaxation segment lasts five to 10 minutes and is performed seated. Participants remain seated for the entire Relaxation segment to support rest and recovery. Close the eyes or lower the gaze to eliminate visual distractions. Relaxation promotes stress reduction and helps both body and mind to fully absorb the benefits of the yoga practice.
Breathing Techniques and Cues
Passive Breathing Techniques (Seated Back in Chair):
These techniques can be practiced while sitting comfortably with your back supported, maintaining a relaxed yet upright posture.
Acknowledge the Breath:
Simply observe your natural breathing without trying to change it. Notice each inhalation and exhalation, allowing the breath to flow quietly and effortlessly.
Abdomino-Diaphragmatic Breathing (Abdominal or Belly Breathing):
Place one hand, or both, gently on your belly. As you exhale, gently draw the belly inward. With each inhale, allow the belly to rise naturally under your hand (s). Encouraging full, calming breaths.
Modified Forward Fold or Breath-Saver Position:
Sit forward in your chair with your feet comfortably wide. Hinge forward from the hips to 45 degrees, rest your forearms on your legs, and allow your upper body to relax. Bow your head, slightly tucking your chin, to release tension in the neck. Breathe into the belly and diaphragm. This is also called the Breath-Saver Position and can be used whenever feeling short of breath.
Other Relaxation Techniques
Eye Relaxation
Sit back in your chair and warm your palms by rubbing your hands together. Cup your warm palms over your eyes to relax muscles and relieve tension.
Gratefulness
Sit back in your chair, place your hands over your heart, one on top of the other. You can close your eyes or lower your gaze. Practice gratefulness by thinking of something you are thankful for – this can be a person, a place, a fond memory, anything that brings a smile to your face.
Massage Wrists and Hands
Sit back in your chair and massage the inside of your right wrist with your left thumb. Massage your right palm with your left thumb. Massage each finger on your right hand from the base to the tip. Pull and lengthen each finger on your right hand. Repeat on left hand, then place both hands on your thighs with the palms facing up.
Tips:
- Use suggestions like, “Focus on your breath and quiet your mind.”
- Ask participants to consciously relax one area of the body at a time.
- Simply listen to music. “See what you experience.”
- Use visualizations: “Embrace yourself with compassion and acceptance.”
- Try positive affirmations: “I am strong and confident.”
- Stretch muscles commonly associated with stress: neck, shoulders and back.
- Feel free to read inspirational or motivational readings or poetry.