- Exercise & Fitness
Effective Techniques for Yoga Relaxation
Importance of Yoga Relaxation
Stress is an inevitable part of life. Although it has been viewed in a negative way though, stress is also important in pushing you beyond your limit. But anything that is excessive is not good for your health. That is when the negative aspect of stress comes in. It starts to affect your health, your emotional state of being, and your psychological state of mind. In some cases, people that are affected by a lot of stress in their life develop depressive behaviors.
Yoga offers excellent relaxation techniques that you can use in order to prevent the possibilities listed above. Your ability to relax during times of extreme pressure is vital in maintaining your overall health condition and improve quality of life.
Yoga Relaxation Techniques
What is the Role of Relaxation Response?
Relaxation response, like the flight or fight response to stress, is another way for you to manage extreme levels of stress. It is the central concept behind the different methods of relaxation that were innovated to regain control over your mind and body.
This is important so you become more aware of your body. The awareness of whether you feel tensed or relaxed will enable you to make appropriate action, depending on your body's current state. It also effectively brings your mind back to meditation to strengthen your mind's ability to control the body.
How To Create Your Own Routine?
Establishing your own meditation routine for yoga relaxation has been a part of various ancient traditions. Therefore, it should be easy to adapt for most since it has been previously outlined for them. Although the technique is simple, the hardest part might be in establishing that routine and incorporating it as part of your daily life.
It all begins with choosing the best time to perform yoga relaxation. It has to be a time of day wherein your mind is at sync and you will be able to command it to focus. The length of your meditation practice may vary depending on your individual goals, so you need to identify one prior to starting your practice.
When you feel tensed or nervous, do you remember someone telling you to breathe deeply? Therefore, the methods of deep breathing as part of an effective yoga relaxation has been known all throughout history. This is a very good technique if you want to regain stability of your nerves and expand your lungs for total relaxation.
This is very easy to do and you can perform it either standing up or sitting down. Start to take in as much air into your lungs as possible. Your objective is to let your lung muscles expand such that you notice your chest slightly raise in the process. After holding your breath for a few seconds, release it in a forceful manner so you can empty air out off your lungs. Repeat the entire procedure as often as desired.
Yoga for relaxation
Yoga relaxation pose meditation
Practicing mindfulness meditation is a very powerful activity. You can basically sit down and do nothing, but in reality you have achieved a great amount. The concept of mindfulness meditation is known as shamatha in yoga and your objective here is to keep your mind calm and stable. Due to the pressures of a modern lifestyle, some people have overridden the idea that your mind is naturally gifted with the ability to stay calm. However, your mind encounters several different activities during its waking moment that strips that away.
One very important point to learn during mindfulness meditation is to enter a mindful state, not exactly a blank state of mind, which makes you productive despite not doing anything physically. With a favorable environment, you will find it easier to practice mindfulness meditation. Your emotional state can also produce significant impact to your meditation, so you have to be free off any negative emotion such as anger or jealousy. Then, combine it with proper breathing and thoughts that facilitate for your deep meditation. Once you are immersed into that experience, you will notice that you heighten your senses to perceive the activities within your surroundings and yet they lack the ability to fully penetrate your thoughts.
Progressive Muscle Relaxation
Performing progressive muscle relaxation is one of the most effective ways to trigger your body's relaxation response. It basically starts by isolating a specific muscle group and building tension in that area for a few seconds. Then, release the tension to enable your muscles to relax. You can follow this same procedure by starting on one muscle group and eventually moving onto the next set. You can specifically do this in an area of your body that is suffering from strain and tension, which you want to relax.
The most interesting feature with the progressive muscle relaxation technique in yoga is that when you release tension of the muscle, it does not automatically return to its relaxed state. Instead, it enters a pre-tensed state that will make that muscle more relaxed than it initially started with. If you do this on major muscle groups on your body, you will feel that your entire body will immerse into a state of relaxation, making you feel more refreshed and calm.
Relaxation Clouds for meditation & yoga
Yoga Meditation relaxation Music
Tips For Meditating
In order for you to meditate and attain relaxation from it, you need to enter a contemplative state to remain focused on the activity and all aspects involved. Here are some important tips you need to keep in mind:
- The environment where you perform meditation is the most basic consideration you need to make. Depending on the depth of your meditation practice, your options could largely vary. But the most suitable environment to conduct your meditation should be somewhere quiet enough to prevent any form of physical and aural distraction. Some excellent ideas include your own room, any quiet room in the house, the garden, or any outdoors environment.
- Once you have identified the specific place where you are to perform meditation, get yourself into a comfortable position. This is very important since you are going to spend a long period of time maintaining that position over the entire course of your meditation.
- With both factors above properly taken care of, it's now time to move onto finding a point of focus for your meditation. Beginners usually get stalled at this point and finding your focus will enable you to enter the required mental state. You can begin by thinking of a scene or image that you associate with something calm and serene. Solely focus your thoughts on that image or scene and you will eventually acquire that feeling you associate it with.
- To enhance your level of concentration, it is best advised to perform meditation with your eyes closed.
Relaxation Meditation (Sunset Over the Ocean)
Choosing Your Relaxation Technique
There are several yoga relaxation techniques utilized by yogis and one reason why there are various techniques developed is due to the effort of providing one that would suit each individual's ability to achieve relaxation. Each yoga practitioner is unique; hence, you will require unique conditions to facilitate in the relaxation of both mind and body.
Aside from your own relaxation requirements, you must also consider your goal towards relaxation. Once you have determined your goal, you can decide if you want simple or deep relaxation techniques. What you need to realize is that there is not one technique guaranteed to work on all individuals. So, you might want to conduct a bit of research before proceeding on the practice of a specific technique to acquire more effective results.