Relax with these Yoga techniques
“Nothing can bring you peace but yourself”
Yoga is not just a set of physical poses or exercises. Yoga is an attitude towards life to have it with you 24 hours, the 7 days of the week.
Nowadays, being able to unwind and relax is one of the biggest challenges in our daily lives but there are simple Yogic techniques that can help us master the art of relaxation. We are looking forward to sharing them with you:
Yogendra Nispanda Bhava
This relaxation technique was designed by Shri Yogendraji, the founder of The Yoga Institute. The name comes from the words Nispanda meaning not moving and Bhava or attitude.
Limitations / Contraindications: Spinal Disc Hernia (It can be done lying down).
Initial Position:
- Sit on the mat, next to a wall.
- Glutes 4 - 5 fingers distant from the wall.
- Back and neck comfortably leaned against the wall.
- Legs outstretched.
- 2 - 3 feet distance between the feet.
- Ankles relaxed, feet dropped to the sides.
- Hands placed on the tights, palms facing upwards.
- Shoulders and arms relaxed.
Practice:
- Once the initial position is adopted, remain still.
- Gently close the eyes.
- Focus on the fading sounds around, without analizing them (not associating them to the object or activity)
- Change from one sound to another as they disappear.
- While no fading sounds are present, the attention may go to a constant sound or even the heart beats if there is total silence.
- The key is to adopt a passive listener role.
- If the mind wanders, gently take it again to the surounding sounds.
Benefits: Mind and body relaxation. Helps with muscular spasms. Helps with insomnia.
Notes: Even if it is not possible to adopt the initial position, this technique can be done also while travelling, lying down, sitting on a chair... The important point is to remain in a confortable and still posture.
This technique can also be a preliminary step to Pratyahara (managing of the senses) since we are shutting all the senses down but the hearing.
Shavasana
Shavasana comes from the sanskrit word shava that means corpse. It is a classical asana, already mentioned in the Hatha Yoga Pradipika: "It removes fatigue and give rest to the mind".
Limitations / Contraindications: Severe depression. Severe back pain (It can be done with the knees bent and the feet on the floor). Severe acid reflux and pregnancy (It can be done using some cushioning to keep the chest and the head in a higher position than the rest of the body).
Initial Position:
- Lying down on the back.
- Clothes and hair adjusted not to disturb during the practice.
- Head relaxed in neutral position. Shoulders relaxed.
- Arms relaxed beside the body. Comfortable distance between the arms and the body.
- Palms facing upwards.
- Legs stretched. 2-3 feet distance between the feet.
- Knees relaxed. Ankles relaxed, feet dropped to the sides.
Practice:
- Once the initial position is adopted, remain still.
- Gently close the eyes.
- Focus on the breath or on the navel.
- Alternatively, it can be done conciously and progresively relaxing the Marmasthanani (16 joints or vital points). Those are:
- Toes
- Ankles
- Calves and knees
- Thights
- Arms
- Anus
- Reproductive organs
- Navel
- Stomach
- Chest
- Neck
- Lips
- Tip of the nose (Nasikagra)
- Eyes
- Space between the eyebrows (Bruhmadia)
- Top of the head, brain or Brahmapura
- It is recommended an attitude of surrendering the body to gravity (or a Higher Reality), and letting all the tension go.
Benefits: Relaxes body and mind. Helps with insomnia, headaches and fatigue. Helps with muscle spasms.
