Sunday, December 16, 2007

Excercise To Relax Yourselves

The following exercise needs to be done in a couch or bed, the person has to rest on his back, keeping all his muscles in a relaxed position with out any tension in any part of the body. All exercises need to be done twice with very deep concentration. Each exercise can be done in half a minute, more emphasis need to be given to the relaxed state of the muscle than the tensed state. It will be beneficial to do the exercise with eyes closed so as to achieve maximum concentration. This exercise can be done at any time of the day.




Take deep breath and concentrate on your breathing for three minutes



1. Slowly clench your fist, clench it tighter and tighter and feel the maximum tension. Slowly release it and feel the relaxed state



2. Fold your arm towards your shoulder and feel the tension, press it harder and harder and feel the maximum tension. Slowly release it and feel the relaxed state



3. Stretch your arm downwards, stretch it as much as possible and feel the maximum tension. Slowly release it and feel the relaxed state



4. Raise your forehead and feel the tension in your forehead. Slowly release it and feel the relaxed state



5. Bring your forehead downwards and feel the tension. Slowly release it and feel the relaxed state



6. Close your eyes tighter and tighter and feel the maximum tension. Slowly release it and feel the relaxed state



7. Clench your jaws tighter and tighter and feel the maximum tension. Slowly release it and feel the relaxed state



8. Press your head on the bed and feel the tension. Slowly release it and feel the relaxed state



9. Turn your face right side and press it as hard as possible on the bed. Slowly release it and feel the relaxed state



10. Turn your face left side and press it as hard as possible on the bed. Slowly release it and feel the relaxed state



11. Raise your head and press it on your chest. Slowly release it and feel the relaxed state



12. Shrug your shoulders as much as possible and feel the tension. Slowly release it and feel the relaxed state



13. Slowly arch your spine - lift your chest and stomach keeping your waist on the bed. Slowly release it and feel the relaxed state



14. Take deep breath, hold your breath and feel the tension. Slowly release it and feel the relaxed state




15. Pull your stomach inside and feel the tension in your abdomen. Slowly release it and feel the relaxed state




16. Push your stomach outside and feel the tension in your abdomen. Slowly release it and feel the relaxed state




17. Press your heels on the bed and feel the tension in your legs. Slowly release it and feel the relaxed state




18. Press your toes forward and feel the tension in your calf muscle. Slowly release it and feel the relaxed state




19. Press your toes backward and feel the tension in your legs. Slowly release it and feel the relaxed state




20. Clench your fist and press your heels on the bed. Slowly release it and feel the relaxed state




21. Clench your fist, press your heels on the bed, pull your stomach inside, shrug your shoulders and hold your breath. Slowly release it and feel the relaxed state




22. Clench your fist, press your heels on the bed, pull your stomach inside hold your breath clench your jaws, close your eyes and press your head on the bed. Slowly release it and feel the relaxed state

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