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4.1 Concept of Stress

Relax the neck muscles and let the head hang down freely backwards. Those who find it difficult to perform Ustrásana can support their waist by the palms and bend backwards as in Ardha Cakrásana. This is called ARDHA USTRÁSANA.

SAVÁSANA

Lie down on the ground allowing the back to rest fully. Let the whole body collapse. Legs apart (about a metre), arms away from waist, (about metre) facing up. Having a feel of the whole body. You are now in Savásana.
We now introduce the three types of Savásana used in this course.

TYPE 1: (Stretch and Relax) Instant Relaxation Technique (IRT)
* Lie down in savásana
* Join the heels and the toes, arms by the side of body.
* Tighten the toes, .... tighten the ankle joints.
* Stretch the calf muscles ....
* Pull the knee caps .... tighten the thigh muscles.
* Exhale and pull the abdominal muscles inwards.
* Form the fists and tighten them. Stretch the arms.
* Inhale and expand the face.
* Tighten .... Tighten .... Tighten.
* Release and relax.
* Legs go apart, arms apart, palms facing the sky.
* Allow the whole body to relax and collapse.

Note : ..... refers to a pause for one or two seconds.

The whole set of instructions should take not more than 30 to 45 sec. Total time for Savásana by this method will take 2 to 3 mts.

TYPE 2: (With breathing and feeling)
Quick Relaxation Technique (QRT)
This consists of three phases.
Lie down in Savásana.
(a) Observe abdominal muscles:
Feel the abdominal muscles bulging up and sinking down. The movements automatically get regularised and slow as we keep feeling the same. Count ten cycles.
(b) Association with breath:
Now recognise the inhalation associated with upward movement of the abdominal muscles and exhalation with the sinking down of the abdomen. Feel the deep breath down through the lungs and full exhalation emptying the lungs each time. No forceful breathing is done, but natural breathing is observed and felt. Continue for 10 cycles.
(c) With feeling:

Each time we exhale, our body relaxes normally. Similarly when we inhale, our body gets energised due to supply of oxygen.

Let us feel these effects as we exhale and inhale in Savásana. Let us feel the collapse of the body sinking as if into the ground each time we exhale; abdominal muscles going down. A little pause and the abdominal muscles start bulging up. Feel how the whole body is getting light and energetic as we inhale fully. Enjoy the feeling of deep relaxation of the whole body as we exhale and strengthen the feeling of energisation as we inhale. Repeat the process for 10 cycles. Normally the time taken for this Savásana varies from three to four minutes. The patients learn the art of relaxing the body, natural relaxed breathing and develop a sense of deep awareness by this practice.

(to be continued in the next issue)

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