There are several forms and techniques of relaxation, explained by gurus according to the requirement and capacity of practitioner. Few of them are designed to relax nervous system, few of them are designed to relax muscles. Here, a specific relaxation technique is given that is designed to train wandering mind and stiff body up to the extent that both prepare for hath yoga and meditation practice. Great yogi, Swami Ram of ‘Himalaya’, recommends this relaxation technique to all initial practitioners as the preparation of yoga and meditation practice. He advises to practice this exercise for three minutes before every session of yoga practice. This exercise can be practiced for several weeks or until the body and mind do not learn, to let go the muscular tension that is prerequisite of meditative and yoga practices.
To practice this relaxation technique-
• Lie down in Shavasan, keeping the body as relaxed as possible and try to breathe evenly. There should be no jerk in breath.
• Tension your facial muscles trying to pull them towards nose. Alternatively tense and relax them twice or thrice.
• Close your eyes and keep them shut gently throughout the exercise.
• Roll your head from side to side gently and repeat it several times.
• Gently pull your shoulders forward, and then again relax.
• Now stretch your right arm. Do not make fist or raise the arm from the surface you are laying on. Release the arm and relax.
• Repeat the same with the left arm.
• Tense and relax your hips and buttocks.
• Stretch your right leg without lifting it from the surface and then relax the same.
• Repeat it with your left leg.
• Now relax your body starting right from your toes, following legs, thighs, buttocks, torso, neck shoulders and forehead.
• Gently and slowly open your eyes and sit up to start your yoga and meditation routine.
• Like every Yoga practice focus of the mind is an essential element of this practice.