YOGA - Relaxation Techniques (September, 2003)

YOGA - Relaxation Techniques
Meditation or mind control results in relaxation response in body too. And conscious and deliberate relaxation of the body results in varying degrees of mind control. The two are mutually complimentary, as mind and body are closely inter related and linked. Any mental "stress" encountered in our daily life results automatically in tightening of muscles in different parts of body to a varying extent. This muscle "spasm" affects not only the external voluntary muscles, but also various involuntary muscles in internal organs like the blood vessels in heart, brain, intestines, air pipes (bronchi & bronchioles) in the lungs etc. Stress also induces a multitude of neuro endocrine reactions as a basic "animal' response. If "stress" is faced in a severe and persistent way and it is allowed to elicit its automatic response, the functions of vital organs and parts are adversely affected resulting finally in diseases. This is the explanation of several stress induced diseases like high BP., Heart diseases ( ischaemic heart diseases) including heart attack, "stroke"(or paralysis), asthma, muscle and joint pains and even diabetes and premature greying of hairs.

Regular practice of "yoga", including meditation and relaxation techniques help in favourably modifying the individual's response to "stress & strain "of our daily life. It results in a controlled response to stress and therefore less chances of becoming diseased and more likely to remain healthy.

Technique of Relaxation:

Several techniques of relaxation are available, depending on how much time one can allot for it and one's own inclination. For a quick response we may follow "Instant relaxation" or a little leisurely "Quick relaxation " technique. Following are the steps for doing Instant Relaxation
To precede or follow a period of meditation, wherever possible.

• Select a quiet place where you will not be disturbed.
• Comfortably sit on a chair or lie on floor on your back, arms by your side, palm facing upwards.
• Close your eyes and breathe normally and silently offer prayer to God or your "guru'.
• Focus your mind on all parts of your body in an orderly way, say from tips of toes to the head region.
• Take a deep breadth and tighten your body quickly from toes to head and hold for 5 to 10 seconds.
• Breathe out slowly and consciously and deliberately relax or loosen all parts of body.
• Repeat this tightening and full relaxation two more times.
• Fully relax all over, slowly breathe and consciously enjoy the beautiful feeling of relaxation and experience happiness.
• Maintain relaxation for 10 to 15 minutes and slowly open eyes and get up.

After this you may resume some other yogic activity or any other routine activity.

Performed daily alongwith meditation, pranayama and other aspects of Yoga on A PERMANENT LONG TERM BASIS , it will have a profound beneficial effect on the practitioner.

Information on other relaxation techniques will be explained in our future communications.

For more details refer to : http://open-mind.org, http://www.healthy.net

Dr. M.Mohan Rao, MBBS,MS,FICS,MCH,

M.D. & Chief Surgeon, Dr. U Mohan Rau Memorial Hospital
E-mail: mmr@mohanraohospital.com

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