10 Feb 2014 BY Katrina Tarrant POSTED IN Exercise Tweet Progressive Relaxation Learn to take 5 after that exercise session, heavy day at work, or stressful situation (like relocating!) The Starting Position:The focus:Lie on your mat, or bolster with your legs out straight in front of you. If you have tight hamstrings, let your knees bend a little so that you are comfortable. Try a cushion under your knees for a truly relaxed leg and lower back. Place your arms wide by your side with palms upward turned. Keep your breathing deep, relaxed and consistent. Your muscles and your mind deserve a rest. Rejuvenate and restore after working them hard. This is all about being mindful of your tense spots and learning to let them go. The Movement: There are many ways to bring your mind and body into a relaxed state, but try this one. Focus on your breathing, the coolness of the air as it passes into your body, making each breath that little deeper. Focus on the movement of your lower ribs and the way they expand wide into the side seams of your shirt. Imagine breathing into the back of your ribs. Soften through your neck and shoulders and try to keep your abdominals relaxed when breathing. Now start your progressive relaxation, starting from your face and working south. Soften through your brow, jaw and tongue, allow your neck to relax and shoulders to widen. Imaging all tension from your upper body running down your arms and out your fingers. Move south to your pelvis and allow your pelvic floor muscle hammock to descend, widen and relax. Melt between your sit bones, letting them to widen. Relax your buttock muscles and through the front of your hips. All tension now from your lower body is trickling down your legs, past your knees and out of your toes. Enjoy your relaxed state for a few minutes. Allow your mind to slow down and any thoughts that enter your consciousness are to be acknowledged and allowed to wash over you. Tip: Try adding visual cues such as melting ice cubes or icecream in the sun, or imagining breathing into a point of muscular tension to dissolve it away. Tweet
Learn to take 5 after that exercise session, heavy day at work, or stressful situation (like relocating!) The Starting Position:The focus:Lie on your mat, or bolster with your legs out straight in front of you. If you have tight hamstrings, let your knees bend a little so that you are comfortable. Try a cushion under your knees for a truly relaxed leg and lower back. Place your arms wide by your side with palms upward turned. Keep your breathing deep, relaxed and consistent. Your muscles and your mind deserve a rest. Rejuvenate and restore after working them hard. This is all about being mindful of your tense spots and learning to let them go. The Movement: There are many ways to bring your mind and body into a relaxed state, but try this one. Focus on your breathing, the coolness of the air as it passes into your body, making each breath that little deeper. Focus on the movement of your lower ribs and the way they expand wide into the side seams of your shirt. Imagine breathing into the back of your ribs. Soften through your neck and shoulders and try to keep your abdominals relaxed when breathing. Now start your progressive relaxation, starting from your face and working south. Soften through your brow, jaw and tongue, allow your neck to relax and shoulders to widen. Imaging all tension from your upper body running down your arms and out your fingers. Move south to your pelvis and allow your pelvic floor muscle hammock to descend, widen and relax. Melt between your sit bones, letting them to widen. Relax your buttock muscles and through the front of your hips. All tension now from your lower body is trickling down your legs, past your knees and out of your toes. Enjoy your relaxed state for a few minutes. Allow your mind to slow down and any thoughts that enter your consciousness are to be acknowledged and allowed to wash over you. Tip: Try adding visual cues such as melting ice cubes or icecream in the sun, or imagining breathing into a point of muscular tension to dissolve it away.
