Yoga Practice:
Relaxation Pose
Overview:
Relaxation pose is a yoga posture that allows all joints to be supported in neutral alignment and for all skeletal muscles to release with deliberate effort. In this practice of Relaxation, comfort is key. Rather than making a particular shape and trying to get comfortable in it, students can get comfortable in their own intuitive way, and whatever shape they arrive in can be their Relaxation Pose. Relaxation is a place in the practice to gradually release in a way that doesn’t involve trying to accomplish or achieve anything, and instead prioritizes feeling what is present and allowing the body, breath and mind to be as they are.
In keeping with the emphasis on comfort, if closing the eyes, or focusing internally for an extended period of time creates discomfort or anxiety, invite students to leave their eyes open, or to focus on external sensations like sounds or the body supported by a chair or by the floor.
Potential Effects:
Fosters mental calm
Deepens awareness
Relaxes muscles
Stimulates parasympathetic nervous system
Lowers blood pressure
Supports immune function
Instructions:
Seated in a Chair
* Necessary variation unless student has their own dedicated mat (see COVID-19 Response & Sanitation)
1. Sitting in a chair, bring yourself to stillness. Sit back in your chair, feel the support on the back as the sit bones melt into the chair. Allow the feet to rest hip-width apart and slightly open supported by the floor, a block, a bolster, or a blanket. Allow the hands to rest comfortably in the lap. Close the eyes or soften the gaze. Take several Complete Breaths, releasing physical effort with each exhale.
2. Release the effort of the Complete Breath and allow the body to breathe on its own, observing the sensations that are present for several moments.
3. Allow several minutes of silence, adjusting when are wherever needed, and just experiencing.
4. Release even the effort of attention, and allow thoughts and feelings to come and go freely at their own pace.
5. Bring attention back to the breath, deepening it gradually. Begin to stretch and move slowly in any way that feels intuitive and enjoyable, following freely with your focus.
6. To release, use the support of the arms to slowly come to a seated mountain posture in your chair.
Relaxation Lying Down on a Mat:
1. Lie on your back with your feet hip-width apart and your arms by your sides.
2. Take several Complete Breaths, releasing physical effort with each exhale.
3. Release the effort of the Complete Breath and allow the body to breathe on its own, observing the sensations that are present for several moments.
4. Release even the effort of attention, and allow thoughts and feelings to come and go freely at their own pace.
5. Allow several minutes of silence, adjusting when are wherever needed, and just experiencing.
6. Bring attention back to the breath, deepening it gradually. Begin to stretch and move slowly in any way that feels intuitive and enjoyable, following freely with your focus.
7. To release, bring your knees into your chest, then roll to one side and use the support of the arms to return to a seated position.
Relaxation Pose Lying Down on Mat
Precautions:
Back sensitivity: rest with bent knees
Mid-to-late pregnancy: rest with the head and upper chest elevated, or rest on the left side
Contraindications:
None
Options:
To facilitate agency and awareness, allow students to rest in any comfortable position they choose – on the side, on the belly, or sitting.
To support the low back, rest with knees bent, or place the shins on the seat of a chair.
Open the arms and legs wider to the sides as comfortable.
Contract/ Release: To facilitate physical relaxation, progressively squeeze and release the muscles of each body part or area, moving from the feet up the legs, through the torso, arms, head, and neck.
Meditation: In the place of Complete Breath, substitute Sound, Breath, or Body Scan.
Helpful Hints:
Never overdo or force any yoga movement. If you begin to experience discomfort or pain, release the posture. Find a variation of the posture that serves your body and practice best.
Practice with self-compassion and non-judgement.
Relaxation pose can be done in a chair or on a mat on the ground
Content from NYCDOE YMTP² curricular materials