W 1.5 Teaching Relaxation Jackie Choapril 30, 2010

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

Teaching Relaxation

●What is relaxation?

“A state in which we experience a calm mind and a body free from tension”. Dr Sarah Brewer, Relaxation, Duncan Baird 2003

●The Purpose of Relaxation in a Yoga Class

· To rejuvenate and restore the body after asana – no energy used.

· To let go of physical tension and quieten the mind – improving physical and mental health.

· As a stress management tool to counter the effects of the sympathetic nervous system and connect to the parasympathetic system – breath and metabolism slow, less blood to skeletal muscles, central nervous system arousal state switched off (more on this when we cover stress).

· To develop a student’s relaxation skills to enable them to switch off – it’s a life skill.

· To promote alpha brain wave patterns (alpha, beta, delta).

· To step outside and counter the clamour and over stimulation of modern life.

●Description of how you create a relaxed atmosphere in class.

1. Heating

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

I would put a little bit of heating. After hard postures our body gets cold very easily, especially if I have been sweating during the practice. So not too much but a little bit of heating just enough to make the atmosphere cozy and comfortable.

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

2. Dimmed lights

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

And dim out and darkening the light but not completely dark though as some people have got a fear of darkness.

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

3. Peaceful music

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

Smooth and peaceful music with a very lower volume and no lyrics which can cause negativities depends on individuals’ experience. For me, having a calming music helps to be absorbed into the relaxation more quickly and also visualise relaxing images.

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

4. Incence

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

My parents are Buddhist so I used to the temple almost every week when I was a kid and always interested in that incence in front of the statue of the cross legged Buddha. Sometimes we burned the incence to pray for earnest wishes (i.e family’s health, important exams for children-the incence reminds me of the very sacred place) The temple itself is located far away from the busy modern life, this experience gives me that I feel so calm and relaxed and refreshed with the incence.

But I have to be very careful to choose incence in my own class as lots of students have got allergy to the specific incence. I think I would hardly use incence though in my class but instead I’ll use it on my own practice.

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

5. Blankets

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

...... Blankets, extra layers of clothing to keep the students warm and soft pillows to support the head and neck.

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

6. Lower my voice

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

And I would lower my voice as well to help my students explore their own inner spaces..

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

●Description of suitable postures for relaxation

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

1. Savasana-the corpse pose

2. Semi-supine(savasana with knees bent)

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

3. Variation-1

4. Variation-2

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

5. Pregnancy 6. Crocodile pose

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

There are only really four poses for relaxation that you need to be aware of. 90% of students will relax in Savasana-the corpse pose. The other 10% may be more comfortable in semi-supine(savasana with knees bent). This variation on savasana is useful for those with lower back pain, or who feel tension in their lower back (perhaps because you did a lot of back bending that week), who have any abdominal problems or who are pregnant. More heavily pregnant ladies beyond around 30 weeks (although anytime they feel like it) will be more comfortable lying on their left side as lying on their back means the weight of the baby will press down on descending arteries restricting blood flow. The left side is favoured over the right as it is considered easier for venous return to the heart. For a treat, or just for comfort, you may allow your students to use blankets and/or blocks to support the spine, the back of the knees and the head or the back of the neck. Note that the blanket under the spine could support the lumbar spine or, for a gentle heart opening effect, the thoracic spine. And also you can use the blanket to support for the back of the head. Many students need this if their chins are higher than their foreheads, i e the neck is in extension. Insist on this support so that their necks are neutral or in slight flextion, which will give a gentle stretch to the back of the neck.

Personally I really don’t like the Crocodile pose as I feel so hurtful and uncomfortable between the knees and the knee caps. Almost feel like my knee caps would be cut away. If there are students having same feelings as this in my class then I can let them use the blanket under their knees or just relax in savasana.

●Description of a variety of relaxation techniques you might use.

1. Progressive muscular relaxation-Isometric tension-relaxation

There are two steps in the self-administered Progressive Muscle Relaxation procedure:

· deliberately tensing muscle groups.

· releasing the induced tension.

Tension–Relaxation Procedure

Step One: Tension - The process of applying tension to a muscle is essentially the same regardless of which muscle group you are using. First, focus your mind on the muscle group; for example, your right hand. Then inhale and simply squeeze the muscles as hard as you can and hold to the count of 5; in the example, this would involve making a tight fist with your hand.

It’s important to really feel the tension. Done properly, the tension procedure will cause the muscles to start to shake, and you might feel some pain but don't overdo it.

Step Two: Releasing the Tension- This is the best part because it is actually pleasurable. After the count to 5, just suddenly but gently let go. Let all the tightness and pain flow out of the muscles as you simultaneously exhale. In the example, this would be imagining tightness and pain flowing out of your hand through your fingertips as you exhale. Feel the muscles relax and become loose and limp, tension flowing away like water out of a faucet. Focus on and notice the difference between tension and relaxation.

Note. The point here is to really focus on the change that occurs as the tension is let go. Do this very deliberately, because you are trying to learn to make some very subtle distinctions between muscular tension and muscular relaxation.

Stay relaxed for about 15 seconds, and then repeat the tension-relaxation cycle. You’ll probably notice more sensations the second time.

Note: It is of utmost important to coordinate your breathing with the tension relaxation cycle. Every time you let go, exhale and feel the tension go out from the concerned muscle group along with the outgoing breath. The breathing must be relaxed and preferably abdominal.

Muscle Groups

Here is an order that we find easy to remember which will help you not to forget any muscle group.

· Hands: Clench; the fists.

· Arms: Tighten biceps and lower arms together, without the hands.

· Shoulders: Raise your shoulders as if they could touch your ears.

· Feet: Screw up your toes.

· Front of legs: Point your foot away from you so that it is almost parallel with your leg.

· Back of Legs: Flex your feet upwards, stretching your heels down.

· Thighs: Tighten them while pressing your knees down into the floor.

· Bottom: Clench your buttocks together.

· Stomach: Hold your stomach muscles in tight.

· Lower Back: Press the small of your back into the floor.

· Chest: Breath in, hold your breath, and tighten all your chest muscles.

· Shoulders: Breath in, hold your breath and raise your shoulders as if to touch your ears.

· Neck:

o Stretch your head up, as if your chin could touch the ceiling.

o Bend your head forward until your chin reaches your chest.

· Mouth and Jaw: Press your lips together and clench your teeth.

· Eyes: Close them up tight.

· Forehead and scalp: Raise your eyebrows as if they could disappear.

· Face: Screw all the muscles up together.

2. Yoga Nidra

From gross to subtle: There are many methods leading up to the point where you can jump off into the state of Yoga Nidra. The idea of working with those preparatory methods is that you start with your attention on the gross aspects of you being, such as the physical body, then systematically move awareness inward to the subtler levels.

· Lie on your back, in shavasana, the corpse posture. Lie in such a way that your spine is aligned, and your feet and arms are a comfortable distance to your sides. It is best to have a thin pillow under your head and a shawl or blanket over your body so you do not become cold.

· Allow your attention to move through your head and face, including the top of the head, forehead, eyebrows, eyes, cheekbones, and nostrils.

· Be aware of the breath at the nostrils for several breaths.

· Continues to survey mouth, jaws and chin.

· Then survey the neck and throat, shoulders, arms, elbows, wrists, hands, fingers, and fingertips.

· Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to the finger tips. Do this several times.

· Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms, shoulders, upper back and chest.

· Concentrate at the center of the chest, and exhale and inhale completely several times.

· Be aware of the stomach, abdomen, lower back, hips, thighs, knees, calves, ankles, feet, and toes.

· Exhale as if your whole body is exhaling, and inhale as if your whole body is inhaling. As you exhale, let go of all tension, worries, and anxieties. Inhale as if you are inhaling new energy, as well as a sense of peace and relaxation. Exhale and inhale several times.

· Then move your attention from the toes to the feet, ankles, calves, thighs, knees, hips, lower back, abdomen, stomach and chest.

· Concentrate at the center of the chest, and exhale and inhale completely several times.

· Survey the upper back, shoulders, upper arms, lower arms, wrists, hands, fingers, and fingertips.

· Feel as though you are inhaling from the tips of the fingers up to the shoulders, and then exhaling back to the finger tips. Do this several times.

· Then move your attention from the fingers, back through the hands, wrists, lower arms, upper arms, shoulders, neck, throat, chin, jaws, mouth, and nostrils.

· Be aware of the breath at the nostrils for several breaths.

· Move your attention to the cheekbones, eyes, eyebrows, forehead and the top of the head.

· For about one minute, allow your attention to be aware of the smooth, slow, serene flow of the breath. Let your mind make a gentle, conscious effort to guide the breath so that it is smooth, calm, deep, and without any noise or jerkiness.

3. Visualisation

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

Scan your body for tension and try to relax those muscles. (long pause) Once your body feels relaxed, go to your favorite place . . . it is calm and safe, a place where your worries disappear. Look around at this place and take in all the sights. How does it feel to be here? You are safe and at peace. Notice what you hear in this special place. What do you smell? Walk a bit farther into your favorite place. Look up, and down, and all around. Notice what you see and how it makes you feel. Say to yourself, "I am relaxed . . . my worries are gone . . . tension has flowed out of my body." Take in all of the sights, sounds, smells, and feelings of this special place. You can return here whenever your want to. Repeat to yourself, "I am relaxed here . . . this is my favorite place."

When you have thoroughly visualized this place, open your eyes but stay in the same comfortable position. Continue to breathe smoothly and rhythmically, and take a few moments to experience and enjoy your relaxation. Rest assured that your special place is avail- able to you whenever you need to go there.

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

4. Affirmations

W 1.5 Teaching Relaxation – Jackie ChoApril 30, 2010

My body has worked hard for me, now I am going to let it relax (repeat)

My mind has been focused and concentrated, not it is time to switch off (repeat)