YOGA PSYCHOLOGY

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YOGA relaxation

• Hitha.P.S
• I MSc Clinical Psychology

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YOGA

• Yoga refers to traditional physical and mental
  disciplines that originated in India. The word is
  associated with meditative practices in Hinduism,
  Buddhism and Jainism. Within Hinduism, it also
  refers to one of the six orthodox (astika)
  schools of Hindu philosophy, and to the goal
  towards which that school directs its practices.
  In Jainism, yoga is the sum total of all
  activities mental, verbal and physical.
• Major branches of yoga in Hindu philosophy
  include Raja Yoga, Karma Yoga, Jnana Yoga, Bhakti
  Yoga, and Hatha Yoga.
• The Sanskrit word yoga has many meanings, and is
  derived from the Sanskrit root "yuj", meaning "to
  control", "to yoke" or "to unite". It is also
  possible that the word yoga derives from "yujir
  samadhau," which means "contemplation" or
  "absorption." This translation fits better with
  the dualist Raja Yoga because it is through
  contemplation that discrimination between prakrti
  (nature) and purusha (pure consciousness) occurs.

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• Union refers to the unification of the mind,
  body, and spirit. It can also be considered a
  union between the lower and the higher,
  omnipotent states of consciousness.
• Someone who practices yoga or follows the yoga
  philosophy to a high level of attainment is
  called a yogi or yogini.
• In Hindu literature, the term "yoga" first occurs
  in the Katha Upanishad, where it refers to
  control of the senses and the cessation of mental
  activity leading to a supreme state.
• Important textual sources for the evolving
  concept of Yoga are the middle Upanishads, the
  Mahabharata including the Bhagavad Gita, and the
  Yoga Sutras of Patanjali.

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HISTORY OF YOGA

• The origins of yoga are shrouded in the midst of
  time- for yoga is regarded as a divine science of
  life, revealed to enlightened sages of
  meditation.
• The oldest archaeological evidence of its
  existence is provided by a number of stone seals
  showing figures in postures, escavated from the
  Indus valley and thought to date from around 3000
  bc.
• Yoga was first mentioned in the vast collection
  of scriptures called the vedas, portions of which
  date from atleast 2500 bc, but it is the
  upanishads, which form the later part of the
  vedas that provide a foundation of yoga
  teaching, and of the philosophy known as the
  vedanta.
• Central to vedanta is the idea of one absolute
  reality or consciousness, known as Brahman, that
  underlies the entire universe.
• The backbone of raja yoga is furnished by
  Patanjalis yoga sutras thought to have been
  written in the third century B.C.
• Hatha yoga has three parts a series of exercises
  or movements called asana (poses or postures in
  English), breathing techniques of all kinds, and
  relaxation.

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Yoga Sutras of Patanjali

• Patanjalis Yoga Sutras is a text that covers
  many aspects of life, beginning with a code of
  conduct and ending with the goal of yoga, a
  vision of ones true Self. The Pantajalis Yoga
  Sutras is probably the most authoritative text on
  yoga. It defines yoga as a focusing of the
  attention to whatever object is being
  contemplated to the exclusion of all others. Yoga
  isnt only about postures, or meditation, it is a
  way of life, or religion. In this influencing
  scripture there are eight steps to awakening or
  enlightenment through yoga.

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• These eight astanga or limbs of yoga are yamas,
  niyamas, asanas, pranayama, pratyahara, dharana,
  dhyana, and samadhi.
• The yamas consist of lessons in moral and social
  conduct in our environment. It teaches us to
  restrain from lying, stealing, and greed.
  Non-violence and consideration toward all living
  things is the key. Communication with sensitivity
  towards others and moderation in all things we do
  is revered.
• The niyama focuses on attitudes towards
  ourselves compromising, cleanliness, serenity,
  devotion, and asceticism. One should study and
  reverence to a higher intelligence. There is an
  acceptance of our limitations in relation to God.
  It is key to have removed the impurities from the
  mind and body.

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• In the asanas, one focuses on posture practice,
  positioning the body while incorporating the
  breath to achieve a greater awareness in the
  mind. One is alert and relaxed without tension,
  while observing the reactions of the body and
  breath to various postures. This minimizes the
  effect of the external influences on the body,
  such as diet and climate.
• Pranayama, or the restraint and control of the
  breath, helps with concentration, energizing
  andbalancing of the mind and body.
• Pratyahara is the relaxation of the senses, where
  no distractions actually activate the mind.
• Dharana, or concentration, is the ability to
  direct the mind toward a chosen object and focus
  in on it alone.
• Dhyana, or meditation, is the ability to develop
  focused interactions with what we seek to
  understand.
• Lastly, but most importantly, Samadhi is the
  ultimate state of Self-realization, or union with
  the source .

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Goal of yoga

• The goals of yoga are varied and range from
  improving health to achieving Moksha.
• Within Jainism and the monist schools of Advaita
  Vedanta and Shaivism, the goal of yoga takes the
  form of Moksha, which is liberation from all
  worldly suffering and the cycle of birth and
  death (Samsara), at which point there is a
  realisation of identity with the Supreme Brahman.
  
• In the Mahabharata, the goal of yoga is variously
  described as entering the world of Brahma, as
  Brahman, or as perceiving the Brahman or Atman
  that pervades all things.
• For the bhakti schools of Vaishnavism, bhakti or
  service to Svayam bhagavan itself may be the
  ultimate goal of the yoga process, where the goal
  is to enjoy an eternal relationship with Vishnu.

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BENEFITS OF YOGA

• Yoga can help cure insomnia, as regular yoga
  practice leads to better and deeper sleep.
• Yoga can help fight fatigue and maintain your
  energy throughout the day.
• Yoga is an effective treatment for a variety of
  autoimmune diseases because it can reduce the
  symptoms these diseases often cause, such as
  stiffness, malaise, fatigue, and weakness.
• A regular yoga practice helps boost antioxidants
  throughout your body, resulting in a stronger
  immune system and improved ability to heal
  quickly from disease or injury.
• The gentler forms of yoga lower your blood
  pressure because the asanas (yoga poses,
  postures, and yoga positions) keep blood flowing
  evenly throughout your body while you focus on
  your breathing.

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• People suffering from hypertension can benefit
  from yoga tremendously, as hatha yoga can lower
  your heart rate and blood pressure.
• The various yoga postures strengthen your feet,
  legs, hands, abdominals, lower back, legs, and
  shoulders.
• Yoga's stretching and breathing exercises improve
  your flexibility, helping joints, tendons, and
  muscles stay limber. People suffering from
  osteoarthritis or rheumatoid arthritis will see a
  noticeable improvement in their stiffness, pain,
  and other arthritic symptoms by practicing yoga
  poses and postures.

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Hatha Yoga

• Hatha yoga is an ancient hindu system of working
  with the human nervous system. Because it
  releases tension and endows one with renewed
  energy, far too many 20th century people, yoga
  teachers included, have come to look upon the
  venerable Indian physical science as solely an
  exercise for health and vitality of mind and
  body. It is that, but it is also much more.
• Hatha yoga practices are more spiritual than
  physical, more subtle than gross, more a means of
  understanding than an exotic way to relieve
  stress or limber up the body.
• The sages who developed hatha yoga designed it as
  a way to gain conscious control of our life
  energies, a way to go within, to harmonize the
  external so the innermost Self could be
  encountered. To them, it was about states of
  consciousness, about living a divine life, and it
  was a preparation for meditation.
• As you perform the asanas, concentrate on feeling
  the energies within the nerve currents. Sensitize
  yourself to knowing when the body has been in
  each position long enough to tune the nerve
  currents involved. Then shift smoothly into the
  next asana. It's like a dance, a deliberate,
  fluid dance.
• During all postures, inhale using the diaphragm,
  not the chest muscles. Do not stretch unduly or
  force the body. Relax into the poses. Don't worry
  if you can't perform them all perfectly. In time,
  you will find the body becoming more flexible and
  supple. Free the mind of thoughts and tensions.
  You will be more aware, more alive, more serene.

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• The scene of hatha yoga has a spiritual purpose -
  to balance physical and physic energies in
  preparation for meditation. It is not only meant
  to make us young, beautiful or creative, but to
  aid us in quieting the mind, body and emotions
  that we may awaken enlightened consciousness
  know the Self within.

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ASANAS

• Asanas are the physical postures. The combination
  of asanas or postures exercise every part of the
  body, stretching and toning the muscles, joints
  and spine.
• This creates great suppleness and flexibility
  throughout the entire body while toning the
  internal organs, glands and nerves, thereby the
  respiratory, digestive, circulatory, endocrine
  and reproductive systems all benefit.
• Yoga works holistically keeping the whole body in
  radiant health. Central to the practice of yoga
  is the movement of prana (life force/vital
  energy) in the body. Through the practice of
  asanas in combination with the breath, energy
  blocks in the body are removed increasing the
  flow of prana taken in and stored in the body.
• The removal of energy blocks and increased flow
  of prana increases vitality and promotes
  increased health. This infuses into our day today
  lives giving an increased sense of well-being and
  relaxation in both body and mind, allowing life
  to flow with greater ease.

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WHAT ARE SPECIAL ABOUT ASANAS??..

• Postures  are held in order  to put sustained pres
  sure  on the specific glands.  Breath is controlle
  d.
• Postures are repeated to maximize their
  effectiveness .
• Postures are done when you are cool.
• Postures are followed by self-massage to help
  with the assimilation of the glandular effects .

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Pranayama

• Pranayama is the science of breath control.
  Breath is the essence of life which most of us
  take for granted. It is the first thing we do
  when we are born into the world and it is the
  last thing we do when we leave and every moment
  in between is connected by breath.
• As babies and young children the art of proper
  and effective breathing was intuitive but through
  the stresses of modern life our bodies and mind
  are continually burdened with anxiety and tension
  and we have lost touch with what we instinctively
  knew at birth. Reconnecting with the art of
  proper breathing can greatly enhance the quality
  of our health and our emotional and mental
  well-being.
• Breath is the most vital process of the body,
  effecting the functioning of each and every cell,
  is intimately linked with the performance of the
  brain and our levels of vitality and resistance
  to disease.
• Through pranayama we can re-establish natural and
  regular breathing patterns, dramatically
  increasing our energy levels. The practices of
  pranayama utilises breathing to influence and
  increase the flow of prana (vital energy/life
  force) throughout the body releasing blocked
  energy and deep and hidden tensions, supporting
  the whole immune system, keeping us vital and
  free from disease.
• Furthermore as the state of our mind is deeply
  connected with our breath the practice of
  pranayama promotes a calm and contented state of
  mind enabling us to maintain equilibrium of mind
  in our day-to-day lives.

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RELAXATION

• Relaxation is the natural state of our body and
  mind but because of the pace of our lives we
  rarely achieve a state of true relaxation.
• In yoga we begin and end the class with
  relaxation. A few minutes of relaxation at the
  beginning of the class enables us to let go of
  the day, our worries and anxieties, allowing the
  mind to become clear and relaxed and helps to
  release any unnecessary tension and tightness in
  the body in preparation for the asanas that
  follow.
• During the class the combination of asanas with
  the breath further enables the body to release
  and the steadiness of postures and awareness of
  the breath induces a clarity and subtleness of
  mind. The class always ends with relaxation
  allowing further relaxation on a physical, mental
  and emotional level.
• Relaxation is a letting go as opposed to holding
  on of non-effort as opposed to effort. As the
  whole body relaxes certain physiological changes
  occur in the body muscle tension is reduced the
  breath becomes slow and deep activity in the
  mind slows down there is a decrease in the
  activity of the sympathetic nervous system and an
  increase in the parasympathetic activity.
• A few minutes of deep relaxation is more
  effective than many hours of restless sleep.
  Release of tensions, relaxation and peace of mind
  are the secrets of transformation.

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Breathing and Relaxing

• You don't need to fall into the stress mode of
  life. You can use breath to relax, rather than
  stress, your mind and body. Yoga helps you to
  relearn that natural state that your body and
  mind want to be in relaxation. Deep breathing is
  both calming and energizing. The energy you feel
  from a few minutes of careful breathe is not
  nervous or hyper, but that calm, steady energy we
  all need. Slow, steady, and quiet breathing gives
  a message to your nervous system Be calm. Whole
  books have been written on yoga breathing.
• Here is one 5-minute Breath Break.
• 1. Sit with your spine as straight as possible.
• Use a chair if necessary but don't slump
  into it. Feet flat on the floor with knees
  directly over the center of your feet. Use a book
  or cushion under your feet if they do not rest
  comfortably on the floor. Hands are on the tops
  of your legs.
• 2. Close your eyes gently and let them rest
  behind closed lids.
• 3. Think about your ribs, at the front, back, and
  at the sides of your body. Your lungs are behind
  those ribs.
• 4. Feel your lungs filling up, your ribs
  expanding out and up. Feel your lungs emptying,
  your ribs coming back down and in. Don't push the
  breath.
• 5. The first few times you do this, do it for 2
  to 3 minutes, then do it for up to 5 to 10
  minutes. At first, set aside a time at least once
  a day to do this. When you learn how good it
  makes you feel, you'll want to do it at other
  times as well.
• Just as one stressful situation goes into your
  next challenge, relaxing for a few minutes every
  day gradually carries over into the rest of your
  daily life and activities.

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CHAKRAS

• Chakra is a Sanskrit word meaning spinning wheel.
  These are system of seven energy centers located
  along the spine. Each chakra corresponds to an
  area of the body, a set of behavioral
  characteristics and stages of spiritual growth.
• Practicing yoga and focusing your energies during
  different postures can help you to align your
  chakras and get all the wheels spinning in the
  same direction and speed. Understanding how to
  fine tune and control your chakras through yoga
  and meditation can help bring balance and peace
  to your mind, body and spirit.
• There are seven chakras, each associated with a
  different part of the body along the spine from
  the perineum to the crown of your head.
• Each chakra is associated with a particular body
  location, a color, a central emotional/
  behavioral issue, as well as many other personal
  aspects including identity, goals,rights, etc.
• The seven chakras are Muladhara- base of the
  spine Svadhisthana- abdomen, genitals,lower
  back/hip Manipura- solar plexusAnahata- heart
  area Visshudha- throat Ajnabrow Sahasrara- top
  of head, cerebral cortex.

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• Through the movements and postures of yoga, you
  can learn to focus your concentration and energy
  to and from the various chakras in your body.
  This can allow you to compensate for areas that
  may be out of synch with the rest of your body or
  not active at all.
• By balancing the energy among all seven of the
  chakras, balance can be achieved. This spiritual
  energy is known as Kundalini energy. In its
  dormant state, it can be visualized as a coiled
  up snake resting at the base of your spine, the
  Muladhara chakra.
• Since the chakras act as valves or pumps
  regulating the flow of energy through your
  system, controlled and purposeful movements such
  as yoga can be extremely beneficial in realigning
  your chakras in a way that can cause great
  benefits to you in your physical and emotional
  wellbeing.

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MEDITATION

• Meditation is a holistic discipline during which
  time the practitioner trains his or her mind in
  order to realize some benefit.
• Method of training a disorderly,disorganized mind
  into proficient and creative.
• Pathanjali controlling of the thought waves in
  the mind.
• Generally an internal, personal practice and most
  often done without any external involvement,
  except perhaps prayer beads to count prayers.
• Often involves invoking or cultivating a feeling
  or internal state, such as compassion, or
  attending to a specific focal point.
• Dhyanam/ meditation is the final ladder of yoga
  to attain illumination or samadhi.

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How To Practice Meditatation

• Choosing a place.
• How to sit.
• Time for meditation-Regular
• Preparation for meditation
  

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• Breathing and relaxation
• First breathing exercise the complete breath
• Second exercise alternate nostril breathing
• Relaxation exercise

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Methods of Meditation

• Almost all meditative traditions use a particular
  thought,prayer or chant, as a focus so that the
  mind may collect itself.
• It is through this recollective process that it
  is possible to expand your awareness and to
  achieve the higher states of consciousness,the
  samadhi or nirvana.
• Centering on soundsTibetan
• Meditation on breathBuddhist
• Meditation with mantra (so humIm that)

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Aids To Meditation

• Kriya yoga
• First Aphorism of the section of Patanjalis yoga
  sutras dealing with the practice of yoga.
• Kriya means preliminary or purifying.
• Tapah svadhyayeswara pranidhani kriya
• yogaAusterity,surrendering the self-
• centred ego to higher consciousness,and
• self study constitute kriya yoga.
• Various kriyas/Methods of purification
• Austerity Giving up our dependencies and
  addictions, freeing ourselves from the demands of
  the senses and habits we had previously created.
• Self study looking into our self with greater
  objectivity.
• Become aware of center of consciousness
  self realization

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• Surrender and devotion This replaces self
  preoccupation with a sense of our connection to
  that which sustains this universe.
• Diet
• Acording to yogic classification,foods are
  divided into 3 categories
• Rajasic foods foods that stimulate and create
  unrest both mentally and physically.
• This food is salty, dry, sour, hot and bitter.
• It is not good for the mind-body balance. .
• Rajasic food includes chocolate, salt, eggs,
  fish, tea and coffee, sharp spices.
• Tamasic foods foods that leads one towards
  inertia.
• Not good for the body or the mind.
• It brings in a sense of inertia, clouds the power
  of reasoning, and sucks out the energy.
• Includes meat, alcohol, tobacco, onions, garlic,
  fermented foods and over ripe foods.

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• Sattvic foods foods that lead one to peaceful,
  calm state of mind,yet provide energy.
• It is the purest form of food.
• This is the best food for yoga practitioners.
• It brings peace to the mind and is nourishing for
  the body.
• Sattvic food is great for overall fitness and for
  a balanced energy flow.
• Sattvic food includes cereals, honey, herbs,
  sprouts, seeds, nuts, legumes, butter, milk,
  fresh fruits and vegetables, fresh juices, and
  whole meal bread.

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YOGA RELAXATION ASANAS

• These asanas provide mental peace and one feels
  energetic after just few hours of practice. One
  may practice this at the beginning, middle and or
  at the end of any asanas. These exercises seem
  very easy at first, but if followed rigorously,
  are quite difficult for the tension in all the
  muscles of the body must be consciously released.
  The muscles often appear completely relaxed but,
  in fact, tightness still remains. Even when one
  sleeps, the comfort is elusive. Constant postural
  abnormalities exert strain on the back muscles
  providing them little solace in the traditional
  supine pose. That is why these exercises prove
  very relaxing to the spine and related
  structures. The primary aim of such asanas is to
  relax the every bit of muscle and provide them a
  deep repose. Those who feel uncomfortable due to
  the spinal chord problem will certainly get huge
  solace in these asanas. Generally all asanas
  follow certain fixed time period, but one can
  perform these asanas any time.

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Corpse Pose (Shavasana)

• These asanas provide mental peace and one feels
  energetic after just few hours of practice. This
  asana has two variations. You can learn this
  asana as below Variation I
• Best time- just before the sleep after a hard
  days' work.
• Lie flat on the back over a mat in clean and
  quiet place.
• Maintain some distance between your legs.
• Place your hands along side the waist with palm
  fingers curled up.
• Maintain the spinal chord and neck straight.
• Keep your eyes and lips closed with ease.
• Keep your body firm and get conscious towards
  breathing.
• Breathe easy and concentrate on your navel zone.
• Get yourself free from all the physical and
  mental afflictions.
• Begin mental counting, say 27.
• Breathe easy along with swelled tummy repeat 27.
• Repeat again this number when you exhale out.
• Next time when you inhale then mentally count 26.
  
• Repeat this number when you exhale out.
• Complete this inverse counting without any miss.

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• Suppose if you miss out then begin once again
  from the start.
• Do not make any change in your rhythm or style of
  breathing.
• You will certainly get relaxed and peaceful by
  the time you're counting gets over.
• Now get in the Sukhasana pose and relax.
•  Variation II
• Hold oneself in tadasana pose with both the arms
  overhead.
• Maintaining the physical balance on the toes,
  raise one leg and extend it either forward or
  backward.
• Repeat this with the other leg.
• Practice this for 10 times.Benefits
• Mental and physical relief.
• More effective after Surya Namaskara.
• Insomniacs particularly heart patients.Consciousn
  ess
• Physical - relaxing the body, breathing and
  mental counting.
• Spiritual - on ajna chakra.Contraindications
• Depression.

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Superior Posture (Jyeshtikasana)

• Jyeshtikasana is an Indian translation for
  Superior posture. You can learn this asana as
  below
• Routine
• Lie flat on the stomach over a clean yoga mat.
• Keep both the legs straight together. 
• Keep the paws relaxed.
• Bring the hands forward and interlock the
  fingers.
• Bend the elbows and place the interlocked palms
  just above the neck.
• Support the elbows on the mat.
• Close your eyes with ease and remain conscious
  towards the breathing.
• Realize the soothing warmth of the palms
  evaporating the tensions from the neck and
  related areas.
• Maintain yourself for five minutes in such
  positions.
• Now get back in Shavasana pose.

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• Breathing Pattern
• Natural and rhythmic.
• Consciousness
• Physical - On relaxing the body, breathing.
• Spiritual - On Ajna or Manipura Chakra.
• Benefits
• Cervical spondylitis.
• Spinal chord related problems.
• Contraindications
• 2nd or 3rd trimester pregnancy.

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Flapping Fish Pose (Matsya Kridasana)

• Matsya Kridasana is an Indian translation for
  Flapping Fish pose. The position is called so as
  this resembles a flapping fish. This exercise is
  highly beneficial for the rest of pregnant women
  as by the time of 3rd trimester the tummy swells
  inordinately which often causes restlessness.
  However even such women can practice this asana
  with quiet ease. You can learn this asana as
  below
• Routine
• Lie on the stomach, with straight legs.
• Now move the right knee upward, while maintaining
  the left leg straight.
• Support the right cheek over the interlocked
  fingers.
• Retain both the palms downward.
• Try to touch the right knee with right elbow.
• Place the knee anywhere according to your
  comfort.
• Balance the entire body.
• Close the eyes with ease and mentally relax the
  body.
• Practice this at your comfortable time.
• Get back to Shavasana pose when the practice gets
  over.

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• Breathing Pattern
• Normal and relaxed.
• Consciousness
• Physical- on relaxing the body and breathing.
• Spiritual - on Manipura Chakra.
• Benefits
• Stimulates digestive peristalsis.
• Constipation.
• Backache.
• Sciatica.
• Rest during pregnancy.
• Fat reduction.

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Reversed Corpse Pose (Adhvasana)

• The primary aim of this asana is to relax the
  every bit of muscle and provide them a deep
  repose. You can learn this asana as below
• Routine
• Lie down on the stomach over a clean yoga mat.
• Male persons may hold a thin pillow below their
  chest.
• Stretch the hands above the shoulder with palms
  facing downward.
• Let the forehead touch the mat and the elbow both
  the ears.
• Keep the neck straight.
• Maintain comfortable distance between your legs.
• Mentally relax the spinal chord and lower torso.
• Hold your arms straight but do not put any
  pressure on the belly.
• Concentrate on your stomach.
• Breathe rhythmically and count inversely like the
  Corpse pose from 27 to 1.
• Return back to the Corpse pose when the counting
  gets over.

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• Breathing Pattern
• Natural and rhythmic.
• Consciousness
• Physical - on relaxing the body, breathing and
  the counting.
• Spiritual - on Ajna or Manipura Chakra.
• Benefits
• Slipped disc.
• Hardness in the neck muscles.
• Stooping figure.
• Contraindications
• 2nd or 3rd trimester pregnancy.

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Crocodile Pose (Makarasana)

• Makarasana is an Indian translation for Crocodile
  pose. This is the best pose of this series which
  provides mental peace to the persons of all ages.
  Here the effect is felt at two points - the neck
  and the lower back. You can learn this asana as
  below
• Routine
• Lie flat on the stomach on yoga mat.
• Relax the lower torso.
• Bend both the hands from the elbow.
• Place the palms below the cheeks for support.
• Now raise the shoulder and neck.
• Remain conscious towards the body.
• You may realize some strain on the neck and
  backbone..
• Keep adjusting the elbows so that tension is
  evenly spread out between the neck and the lower
  back.
• Position your body in best way.
• Breathe easy and close the eyes with ease.
• Practice this at your leisure and comfort.

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• Breathing Pattern
• Natural and rhythmic.
• Consciousness
• Rhythmic breathing.
• Spinal chord.
• Shoulder above region.
• Benefits
• Slip disk.
• Sciatica.
• Waist pain.
• Asthma.
• Contraindications
• Back ache or waist pain.
• 2nd or 3rd trimester of pregnancy.

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How to Use Integral Yoga Relaxation Techniques

• Sandra Fults began writing professionally in
  1998. She has served as a newspaper columnist and
  is published in "High Country News" and
  "TIFERET."
• Use Integral Yoga Relaxation Techniques
• Integral yoga is a system of physical poses
  (asanas), breathing, meditation and mantra
  recitations. Integral yoga is designed to
  integrate the whole being, relying upon raja
  yoga, bhakti yoga, jnana yoga and Hatha yoga.
• Difficulty
• Moderately Challenging
• Instructions
• things you'll need
• Yoga instructor
• Yoga mat
• Yoga blocks or folded blankets
• Loose, comfortable clothing

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• 1. Flow from asanas to meditation to mantra
  recitation. This flow itself is part of the
  relaxation experience gained from integral yoga
  practice. A hatha yoga asana is Downward Dog,
  which stretches the entire back of the body.
  Other openings are also created.
• 2. Move gracefully from your hatha yoga asana to
  breathing, which you have been practicing in your
  asanas as well. Focused breathing, or pranayama,
  helps you to control your breath and all the
  subtle energies that energize your body and mind.
  Examples of core pranayamas are Kundalini Yoga
  Pranayama and the Golden Nugget Yoga Pranayama.
  Core pranayamas strengthen as well as enable deep
  relaxation.
• 3. Breathe. With Sithali Pranayama, you will cool
  your system. Sit in the cross-legged pose or the
  easy sitting pose. Roll your tongue and breathe
  through your tongue. Closing your mouth, rest
  your chin against your chest. Breathe out slowly
  through the nose. Repeat three times. This simple
  breath practice is performed in the morning or
  evening.
• 4. Practice relaxation techniques. You may want
  to incorporate deep relaxation or instant
  relaxation methods into your practice. Breathing
  will be the path to relaxation. A simple
  relaxation method is to sit comfortably with your
  eyes closed. Breathe easily through your nose.
  Relax your body beginning with your feet and move
  up your body, concentrating on your breath. Count
  your breaths. Continue this for 10 to 20 minutes.

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• 5. Chant AUM. You may chant "AH-UU-MM" yourself
  or listen to a chant. Sit comfortably and allow
  the sound of this sacred chant to resonate
  throughout your physical and subtle body. AUM is
  the sound of everything it is the sound of the
  universe.
• 6. Embrace your life. Integral Yoga is a system
  of paths that come together to bring you home to
  your ultimate source your true self. Your
  practice will flow out into your daily comings
  and goings. As you deepen your practice, you will
  meet your days with increasing joy and peace. You
  will see yourself in others.

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The benefits of Yoga relaxation

• The benefits of Yoga relaxation are innumerable
  and encompass the physical, mental and emotional
  aspects of life. In fact, this may be cited as
  one of the single most powerful reasons for
  people taking up Yoga practice. Yoga has proven
  itself the only complete, holistic science and
  art of living that encompasses, within its many
  disciplines, the art of workouts as well as
  relaxation. Most other workout cultures send you
  packing home after a grueling schedule. But in
  Yoga, it is ensured that after an asana session,
  you are well relaxed. This relaxation is so deep
  and profound it pervades your entire being and
  benefits you at the deepest levels, so much so
  that you are encouraged to practise it at home as
  well, or in the office or other workplaces even.
  Relaxation is an integral aspect of fitness and
  is also the most often neglected in fitness
  regimens.
• There are many forms of relaxation, even in Yoga,
  but the three most predominant are Shavasana
  (Corpse pose), Nispanda Bhava (Unmoving
  Observation), Dhrdasana and Yoga Nidra (Yogic
  Sleep). These techniques are designed to, relax
  you physically, mentally and emotionally. For
  instance, in Shavasana (Corpse pose), the
  practitioner is given autosuggestions, and ends
  up giving himself or herself autosuggestions to
  relax. These autosuggestions cover every part of
  the body from toe to tip of the head and,
  typically, go as follows I am relaxing my toes,
  my toes are totally and completely relaxed. So
  on and so forth, till one covers the entire body,
  mind and heart.

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• Likewise, in Nispanda Bhava (Unmoving
  Observation), you are seated, with your eyes
  closed and listen to sounds as a mere witness,
  without, in any way getting involved or
  disturbed. Over time, this grows on you and you
  learn to practise it in public and even extremely
  noisy places, undisturbed. Dhrdasana and Yoga
  Nidra (Yogic Sleep) are also relaxing techniques
  in the former you lie on one side and relax
  calmly, as if asleep, but fully awake and aware.
• Most of modern mankinds problems stem from our
  inability to fully relax, as proven by medical
  science. The hustle and bustle, stress and
  tension of everyday life only contribute to the
  emergence of a population of disturbed,
  distressed, anxious, uneasy, worried, and
  traumatized men and women desperately seeking
  comfort and relief. They often end up at Yoga
  Institutes and continue to remain there, largely
  owing to the benefits its relaxation techniques
  offer.

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