YOGA for you - Relaxation, one more method (October, 2003)

Yoga for U- Relaxation, one more method.
Yoga may also be described as a superior way of living our life, whatever be your age, sex, religion or profession. In the simple techniques of practical yoga, we have already learnt techniques of "Pranayama", "Meditation" and a simple method of "Relaxation". In this communication let me explain another simple relaxation technique. This is "Deep Relaxation Technique" or "DRT".

Deep Relaxation Technique: This is performed on empty stomach, during early morning or evening and along with other yogic practices like Pranayama, Meditation & simple body loosening exercises called "Asanas". You may practice the "Instant Relaxation Technique" described in our previous newsletter or the DRT to be explained now, according to your inclination and choice.

Position : Lie on your back on the floor or on a hard bed, with arms by your side, palms facing up, legs slightly apart and in a comfortable position.

Method : Keep your eyes closed, breathe slowly in and out concentrating on the breaths. Basically it consists of methodically focussing your attention in an orderly and systematic way to all parts of body, one by one and consciously loosening or relaxing the part or "let go" that part of the body. One may proceed from toes to head, roughly considering the body into lower, middle and upper segments. Toes to the hips is lower segment, abdomen, chest, back, upper limbs & neck form middle segment and head and face the upper segment.

Start by focussing your mind on all the toes, gently move them and focus on both feet and ankles. Breathe in and as you breathe out relax these parts; let go. Next focus successively on the muscles of the calf, both knees, thigh muscles, buttocks and hips and finally the perineum(parts between thighs) and genitals. Relax these parts one by one as you breathe out. This completes relaxing lower parts of body. This may be reinforced and consolidated by uttering loudly "A A A ...A" and try and feel the vibrations in these parts as you say this.

Next bring your attention to movements up and down of abdomen and chest as you breathe. Then relax these parts. Next relax all fingers, palms, hands and wrist, next forearm muscles and elbow regions then the arms, shoulders and muscles around shoulders & neck and finally whole of spine (backbones) from right below to neck and base of skull. Relax all these parts; now the middle segment of body is fully relaxed. After a little while, utter loudly "U U U ...U" after taking a deep breadth and experience the vibrations in the relaxed mid segment of your body.

After this, focus your attention to the upper parts of body. First the tongue and throat, the jaw muscles the upper and lower lips, cheeks, nose, eyeballs and muscles of eyes, the fore head and temples and scalp and whole of the head and face are to be relaxed. Assume the most comfortable and relaxed position for the head. In a little while reinforce this by uttering "M M M ...M" and experience the vibrations in the upper part.

At this stage your whole body is fully relaxed. Try and enjoy the feeling; experience the happiness resulting from this relaxation. (You can be happy if you wish to be happy and decide to be happy). Consolidate and reinforce the feelings of total relaxation by loudly chanting " A A..U U .. M M M M ...", being the 3 components of the "AUM/OHM" mantra. Chant this three times after deep breadths. Following this, continue like this silently and happily experiencing the joyous state of relaxation. Maintain this for 5 to 10 minutes more.

Finally, slowly bring your attention to all parts of body, gently move the parts, turn to one side and slowly sit up and rest in a comfortable sitting position. At this stage, you may practice some other aspect of yoga or if you are done, offer a prayer to Almighty God and get up fully refreshed and relaxed and tension free.

There are many more methods of relaxation described and practiced; but the "Instant Relaxation Technique" described earlier and the "DRT" described now are simple and effective for you to follow with great advantage.

Remember to persist with these time tested techniques; but do not look for any miracles. But benefits will come, slowly and surely.

Be healthy, happy and wise!

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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