Relaxation is the act of releasing tension from body muscles and mind. Each time when you feel frustrated, angry, and anxious or upset, your muscles tension increases and your mind becomes stressful. When we are stressed, stress hormones are released into blood streams to prepare you for fight or flight. This will result in increased heart beat, faster breathing, increased blood pressure, digestion upset etc. In the long run it interrupts healthy state of equilibrium of the body and creates various diseases.
Stress is necessary in life for creativity, learning and for the very survival, but when it becomes overwhelming and persistent, it becomes harmful. So it is necessary to release tension and stress regularly to maintain health.
To get good relaxation of muscles first you have to give them tension. Take your awareness where part of body or group of muscles are being tensed and feel the tension. Hold it for a few seconds then release it mentally, moments before relaxing the muscles physically and feel relaxed. In this way, when the whole body muscles gets relaxed, mind also gets relaxed and calms down.
There are different relaxation exercises or techniques. No single one is best for everyone. Right one for you is that which calms your mind, relaxes your body muscles, keeps you motivated, makes you feel happy and good and provides the best results in the long run.
Here are some exercises for relaxation:
Tension relaxation exercises
These are seven exercises to release tension in the major group of muscles. It increases blood circulation and pran circulation in the body.
Note: All this exercises should be done on empty stomach or 2 to 3 hors after taking meal.
Sit on floor cross legged or on chair in front of a ticking clock.
Exercise 1
- Clench your fist and tense the hand and arms muscles.
- Take your awareness on the muscles being tensed,
- Feel the tension.
- Hold for ten seconds.
- Release tension mentally moments before relaxing the muscles physically.
- Feel the relaxation for the ten seconds.
- Repeat two more times.
Exercise 2
- Extends both arms sideways and stretch outwards as much as possible.
- Take your awareness on the muscles being tensed.
- Feel the tension.
- Hold for ten seconds.
- Release tension mentally moments before relaxing the muscles physically.
- Feel the relaxation for the ten seconds.
- Repeat two more times.
Exercise 3
- Extend your right leg in front of you.
- Lift it six inches from the floor and stretch outwards as much as possible with the toes bent towards you so as to give tension in the whole leg and knee muscles.
- Take your awareness on the muscles being tensed
- Feel the tension.
- Hold for ten seconds.
- Release tension mentally moments before relaxing the muscles physically.
- Feel the relaxation for the ten seconds.
- Repeat two more times.
Exercise 4
- Extend your left leg in front of you.
- Lift it six inches from the floor and stretch outwards as much as possible with the toes bent towards you so as to give tension in the whole leg and knee muscles.
- Take your awareness on the muscles being tensed
- Feel the tension.
- Hold for ten seconds.
- Release tension mentally moments before relaxing the muscles physically.
- Feel the relaxation for the next ten seconds.
- Repeat two more times.
Exercise 5
- Put both hands on your chest.
- Inhale deeply to give tension in the chest area muscles and hold your breath.
- Take your awareness on the muscles being tensed
- Feel the tension.
- Hold for ten seconds.
- Release tension mentally moments before relaxing the muscles physically.
- Feel the relaxation for the next ten seconds.
- Repeat two more times.
Exercise 6
- Put both hands on your upper abdomen
- Inhale a little and then exhale completely while pulling the abdomen muscles inwards and hold your breath out.
- Take your awareness on the muscles being tensed
- Feel the tension.
- Hold for ten seconds.
- Release tension mentally moments before relaxing the muscles physically.
- Feel the relaxation for the next ten seconds.
- Repeat two more times.
Exercise 7
- Stand up with your shoulder – width apart.
- Extend your hands upwards.
- While breathing in lift your whole body on your toes and stretch your hands and the whole body upwards.
- Take your awareness on the muscles being tensed
- Feel the tension.
- Hold for ten seconds.
- Release tension mentally moments before relaxing the muscles physically.
- Feel the relaxation for the next ten seconds.
- Repeat two more times.
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