Everyone knows about the harmful effects of stress on a person’s physical condition. But in reality, stressful situations are natural and no one is safe from them. It’s not they who are scary, it’s scary that many people don’t know how to relax. This leads to the fact that nervous tension is constantly accumulating, which is fraught with disruptions and physical destruction of the body. In yoga, there are special exercises that help to relax completely in order to overcome any stress.
Instruction manual
one
Prepare a room where you can retire, and where no extraneous sounds will reach you. You do not need any special furniture - just a blanket or bedding spread on the floor. It’s good if you can put small pillows under the knees and under the head. Clothing should not constrain you, unfasten it, and better - remove everything that interferes. Starting position - lying on your back, legs slightly apart, arms - along the torso, palms up.
2
Mentally walking around every part of your body, begin relaxation. Close your eyes, take an inside look around your right hand, imagine a palm and each finger separately. In your mind you should have the thought “my right hand is relaxed”, repeat the phrase several times, then “rise” higher, think about your wrist, elbow, forearm. Turn to the other hand, gradually relaxing and her, go to the legs. You will feel how all the limbs have become heavy, it will seem to you that they are slightly "spread" on the surface of the floor. Think about your back and neck, feel how heavy they are and snuggly pressed to the floor under their own weight.
3
“Inspect” in the same order mentally your whole body again, cause a feeling of heaviness in the limbs, trunk and head. Imagine that not only are they heavy in themselves, but a column of heavy air presses on them. Think that it is very heavy, and you cannot move, even if you want. Such heaviness should be felt evenly throughout the body.
4
Following the same sequence, begin to inspire a feeling of warmth. Repeat the words of the suggestion, starting from the right hand and ending with the back and neck. You can complete the suggestion process by repeating the formula for several parts of the body: “My arms and legs are warm, ” “My whole body is warm.” Induce a sensation of warmth in the solar plexus, located just above and behind the stomach. In this area there is an energy center that controls feelings such as love, pleasure, peace and good mood. By stimulating it, you activate these feelings.
5
Tell yourself: "My breathing is even and calm, my heart beats slowly and rhythmically." Feel that the formula works and you feel that way, then tell yourself: "I am calm and relaxed." Lie so for a while. You can imagine yourself on top of a mountain, in a forest, on the sea. There is no need to sleep, thoughts should be absent, but you must maintain clarity of mind.
6
Get out of a trance state, imagining that you are gradually waking up. Formulate your state with the help of the following mental images: "My body is energized, my arms and legs are full of energy, I am returning to reality." Lie down for some time with your eyes closed, fixing your condition, then slowly get up.