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1. YOGA RELAXATION
MADE BY
UDIT MAURYA &
ASHISH
V111-B

3. YOGA
 Yoga refers to traditional physical and mental disciplines
that originated in India. The word is associated with
meditative practices in Hinduism, Buddhism and Jainism.
Within Hinduism, it also refers to one of the six orthodox
(āstika) schools of Hindu philosophy, and to the goal
towards which that school directs its practices. In Jainism,
yoga is the sum total of all activities — mental, verbal and
physical.
 Major branches of yoga in Hindu philosophy include Rāja
Yoga, Karma Yoga, Jnana Yoga, Bhakti Yoga, and Hatha
Yoga.
 The Sanskrit word yoga has many meanings, and is
derived from the Sanskrit root "yuj", meaning "to control",
"to yoke" or "to unite". It is also possible that the word
yoga derives from "yujir samadhau," which means
"contemplation" or "absorption." This translation fits better
with the dualist Raja Yoga because it is through
contemplation that discrimination between prakrti (nature)
and purusha (pure consciousness) occurs.

4.  Union refers to the unification of the mind, body, and
spirit. It can also be considered a union between the lower
and the higher, omnipotent states of consciousness.
 Someone who practices yoga or follows the yoga
philosophy to a high level of attainment is called a yogi or
yogini.
 In Hindu literature, the term "yoga" first occurs in the
Katha Upanishad, where it refers to control of the senses
and the cessation of mental activity leading to a supreme
state.
 Important textual sources for the evolving concept of Yoga
are the middle Upanishads, the Mahabharata including the
Bhagavad Gita, and the Yoga Sutras of Patanjali.

6. HISTORY OF YOGA
The origins of yoga are shrouded in the midst of time- for
yoga is regarded as a divine science of life, revealed to
enlightened sages of meditation.
The oldest archaeological evidence of its existence is
provided by a number of stone seals showing figures in
postures, escavated from the Indus valley and thought
to date from around 3000 bc.
Yoga was first mentioned in the vast collection of
scriptures called the vedas, portions of which date from
atleast 2500 bc, but it is the upanishads, which form the
later part of the vedas that provide a foundation of yoga
teaching, and of the philosophy known as the vedanta.
Central to vedanta is the idea of one absolute reality or
consciousness, known as Brahman, that underlies the
entire universe.
The backbone of raja yoga is furnished by Patanjali’s yoga
sutras thought to have been written in the third century
B.C.
Hatha yoga has three parts: a series of exercises or
movements called asana (poses or postures in English),
breathing techniques of all kinds, and relaxation.

7. YOGA SUTRAS OF PATANJALI
 Patanjali’s Yoga Sutras is a text that covers
many aspects of life, beginning with a code
of conduct and ending with the goal of
yoga, a vision of one’s true Self. The
Pantajali’s Yoga Sutras is probably the
most authoritative text on yoga. It defines
yoga as a focusing of the attention to
whatever object is being contemplated to
the exclusion of all others. Yoga isn’t only
about postures, or meditation, it is a way of
life, or religion. In this influencing scripture
there are eight steps to awakening or
enlightenment through yoga.

8.  These eight astanga or limbs of yoga are:
yamas, niyamas, asanas, pranayama,
pratyahara, dharana, dhyana, and samadhi.
 The yamas consist of lessons in moral and
social conduct in our environment. It teaches
us to restrain from lying, stealing, and greed.
Non-violence and consideration toward all
living things is the key. Communication with
sensitivity towards others and moderation in
all things we do is revered.
 The niyama focuses on attitudes towards
ourselves: compromising, cleanliness,
serenity, devotion, and asceticism. One
should study and reverence to a higher
intelligence. There is an acceptance of our
limitations in relation to God. It is key to have
removed the impurities from the mind and
body.

9. Goal of yoga
The goals of yoga are varied and range from improving
health to achieving Moksha.
Within Jainism and the monist schools of Advaita
Vedanta and Shaivism, the goal of yoga takes the form of
Moksha, which is liberation from all worldly suffering
and the cycle of birth and death (Samsara), at which point
there is a realisation of identity with the Supreme
Brahman.
In the Mahabharata, the goal of yoga is variously
described as entering the world of Brahma, as Brahman,
or as perceiving the Brahman or Atman that pervades
For the bhakti all things. schools of Vaishnavism, bhakti
or service to Svayam bhagavan itself may be the ultimate
goal of the yoga process, where the goal is to enjoy an
eternal relationship with Vishnu

10.  In the asanas, one focuses on posture practice,
positioning the body while incorporating the breath
to achieve a greater awareness in the mind. One is
alert and relaxed without tension, while observing
the reactions of the body and breath to various
postures. This minimizes the effect of the external
influences on the body, such as diet and climate.
 Pranayama, or the restraint and control of the
breath, helps with concentration, energizing
andbalancing of the mind and body.
 Pratyahara is the relaxation of the senses, where
no distractions actually activate the mind.
 Dharana, or concentration, is the ability to direct
the mind toward a chosen object and focus in on it
alone.
 Dhyana, or meditation, is the ability to develop
focused interactions with what we seek to
understand.
 Lastly, but most importantly, Samadhi is the
ultimate state of Self-realization, or union with the
source .

11. BENEFITS OF YOGA
 Yoga can help cure insomnia, as regular yoga practice
leads to better and deeper sleep.
 Yoga can help fight fatigue and maintain your energy
throughout the day.
 Yoga is an effective treatment for a variety of
autoimmune diseases because it can reduce the
symptoms these diseases often cause, such as stiffness,
malaise, fatigue, and weakness.
 A regular yoga practice helps boost antioxidants
throughout your body, resulting in a stronger immune
system and improved ability to heal quickly from
disease or injury.
 The gentler forms of yoga lower your blood pressure
because the asanas (yoga poses, postures, and yoga
positions) keep blood flowing evenly throughout your
body while you focus on your breathing.

12.  People suffering from hypertension can benefit from yoga
tremendously, as hatha yoga can lower your heart rate and
blood pressure.
 The various yoga postures strengthen your feet, legs,
hands, abdominals, lower back, legs, and shoulders.
 Yoga's stretching and breathing exercises improve your
flexibility, helping joints, tendons, and muscles stay
limber. People suffering from osteoarthritis or rheumatoid
arthritis will see a noticeable improvement in their
stiffness, pain, and other arthritic symptoms by practicing
yoga poses and postures.

13.  Hatha yoga is an ancient hindu system of working with the human nervous
system. Because it releases tension and endows one with renewed energy, far
too many 20th century people, yoga teachers included, have come to look upon
the venerable Indian physical science as solely an exercise for health and vitality
of mind and body. It is that, but it is also much more.
 Hatha yoga practices are more spiritual than physical, more subtle than gross,
more a means of understanding than an exotic way to relieve stress or limber up
the body.
 The sages who developed hatha yoga designed it as a way to gain conscious
control of our life energies, a way to go within, to harmonize the external so the
innermost Self could be encountered. To them, it was about states of
consciousness, about living a divine life, and it was a preparation for
meditation.
 As you perform the asanas, concentrate on feeling the energies within the nerve
currents. Sensitize yourself to knowing when the body has been in each
position long enough to tune the nerve currents involved. Then shift smoothly
into the next asana. It's like a dance, a deliberate, fluid dance.
 During all postures, inhale using the diaphragm, not the chest muscles. Do not
stretch unduly or force the body. Relax into the poses. Don't worry if you can't
perform them all perfectly. In time, you will find the body becoming more
flexible and supple. Free the mind of thoughts and tensions. You will be more
aware, more alive, more serene.

15.  The scene of hatha yoga has a spiritual purpose -
to balance physical and physic energies in
preparation for meditation. It is not only meant to
make us young, beautiful or creative, but to aid us
in quieting the mind, body and emotions that we
may awaken enlightened consciousness & know
the Self within.

16. ASANAS
 Asanas are the physical postures. The combination of
asanas or postures exercise every part of the body,
stretching and toning the muscles, joints and spine.
 This creates great suppleness and flexibility throughout the
entire body while toning the internal organs, glands and
nerves, thereby the respiratory, digestive, circulatory,
endocrine and reproductive systems all benefit.
 Yoga works holistically keeping the whole body in radiant
health. Central to the practice of yoga is the movement of
prana (life force/vital energy) in the body. Through the
practice of asanas in combination with the breath, energy
blocks in the body are removed increasing the flow of prana
taken in and stored in the body.
 The removal of energy blocks and increased flow of prana
increases vitality and promotes increased health. This
infuses into our day today lives giving an increased sense of
well-being and relaxation in both body and mind, allowing life
to flow with greater ease.

17. WHAT ARE SPECIAL ABOUT ASANAS??..
 Postures are held in order to put sustain
ed pressure on the specific glands. Breat
h is controlled.
 Postures are repeated to maximize their
effectiveness .
 Postures are done when you are cool.
 Postures are followed by self-massage to
help with the assimilation of the glandular
effects .

18. PRANAYAMA
 Pranayama is the science of breath control. Breath is the essence of life
which most of us take for granted. It is the first thing we do when we are
born into the world and it is the last thing we do when we leave and every
moment in between is connected by breath.
 As babies and young children the art of proper and effective breathing
was intuitive but through the stresses of modern life our bodies and mind
are continually burdened with anxiety and tension and we have lost touch
with what we instinctively knew at birth. Reconnecting with the art of
proper breathing can greatly enhance the quality of our health and our
emotional and mental well-being.
 Breath is the most vital process of the body, effecting the functioning of
each and every cell, is intimately linked with the performance of the brain
and our levels of vitality and resistance to disease.
 Through pranayama we can re-establish natural and regular breathing
patterns, dramatically increasing our energy levels. The practices of
pranayama utilises breathing to influence and increase the flow of prana
(vital energy/life force) throughout the body releasing blocked energy and
deep and hidden tensions, supporting the whole immune system,
keeping us vital and free from disease.
 Furthermore as the state of our mind is deeply connected with our breath
the practice of pranayama promotes a calm and contented state of mind
enabling us to maintain equilibrium of mind in our day-to-day lives.

20. RELAXATION
 Relaxation is the natural state of our body and mind but because of the pace of
our lives we rarely achieve a state of true relaxation.
 In yoga we begin and end the class with relaxation. A few minutes of relaxation at
the beginning of the class enables us to let go of the day, our worries and
anxieties, allowing the mind to become clear and relaxed and helps to release any
unnecessary tension and tightness in the body in preparation for the asanas that
follow.
 During the class the combination of asanas with the breath further enables the
body to release and the steadiness of postures and awareness of the breath
induces a clarity and subtleness of mind. The class always ends with relaxation
allowing further relaxation on a physical, mental and emotional level.
 Relaxation is a letting go as opposed to holding on; of non-effort as opposed to
effort. As the whole body relaxes certain physiological changes occur in the body;
muscle tension is reduced; the breath becomes slow and deep; activity in the
mind slows down; there is a decrease in the activity of the sympathetic nervous
system and an increase in the parasympathetic activity.
 A few minutes of deep relaxation is more effective than many hours of restless
sleep. Release of tensions, relaxation and peace of mind are the secrets of
transformation.

22. BREATHING AND RELAXING
 You don't need to fall into the stress mode of life. You can use breath to relax,
rather than stress, your mind and body. Yoga helps you to relearn that natural
state that your body and mind want to be in: relaxation. Deep breathing is both
calming and energizing. The energy you feel from a few minutes of careful
breathe is not nervous or hyper, but that calm, steady energy we all need.
Slow, steady, and quiet breathing gives a message to your nervous system: Be
calm. Whole books have been written on yoga breathing.
 Here is one 5-minute Breath Break.
 1. Sit with your spine as straight as possible.
Use a chair if necessary but don't slump into it. Feet flat on the floor with
knees directly over the center of your feet. Use a book or cushion under your
feet if they do not rest comfortably on the floor. Hands are on the tops of your
legs.
 2. Close your eyes gently and let them rest behind closed lids.
 3. Think about your ribs, at the front, back, and at the sides of your body. Your
lungs are behind those ribs.
 4. Feel your lungs filling up, your ribs expanding out and up. Feel your lungs
emptying, your ribs coming back down and in. Don't push the breath.
 5. The first few times you do this, do it for 2 to 3 minutes, then do it for up to 5
to 10 minutes. At first, set aside a time at least once a day to do this. When you
learn how good it makes you feel, you'll want to do it at other times as well.
 Just as one stressful situation goes into your next challenge, relaxing for a few
minutes every day gradually carries over into the rest of your daily life and
activities.

24. Chakra is a Sanskrit word meaning spinning wheel. These are
system of seven energy centers located along the spine. Each
chakra corresponds to an area of the body, a set of behavioral
characteristics and stages of spiritual growth.
Practicing yoga and focusing your energies during different
postures can help you to align your chakras and get all the wheels
spinning in the same direction and speed. Understanding how to
fine tune and control your chakras through yoga and meditation
can help bring balance and peace to your mind, body and spirit.
There are seven chakras, each associated with a different part of
the body along the spine from the perineum to the crown of your
head.Each chakra is associated with a particular body location, a
color, a central emotional/ behavioral issue, as well as many other
personal aspects including identity, goals,rights, etc.
The seven chakras are: Muladhara- base of the spine;
Svadhisthana- abdomen, genitals,lower back/hip; Manipura-
solar plexus;Anahata- heart area; Visshudha- throat; Ajnabrow;
Sahasrara- top of head, cerebral cortex.

25.  Through the movements and postures of yoga,
you can learn to focus your concentration and
energy to and from the various chakras in your
body. This can allow you to compensate for areas
that may be out of synch with the rest of your
body or not active at all.
 By balancing the energy among all seven of the
chakras, balance can be achieved. This spiritual
energy is known as Kundalini energy. In its
dormant state, it can be visualized as a coiled up
snake resting at the base of your spine, the
Muladhara chakra.
 Since the chakras act as valves or pumps
regulating the flow of energy through your
system, controlled and purposeful movements
such as yoga can be extremely beneficial in
realigning your chakras in a way that can cause
great benefits to you in your physical and
emotional wellbeing.

28. MEDITATION
 Meditation is a holistic discipline during which time the
practitioner trains his or her mind in order to realize
some benefit.
 Method of training a disorderly,disorganized mind into
proficient and creative.
 Pathanjali “controlling of the thought waves in the
mind”.
 Generally an internal, personal practice and most often
done without any external involvement, except perhaps
prayer beads to count prayers.
 Often involves invoking or cultivating a feeling or
internal state, such as compassion, or attending to a
specific focal point.
 Dhyanam/ meditation is the final ladder of yoga to
attain illumination or samadhi.

29. HOW TO PRACTICE
MEDITATATIONChoosing a place.
How to sit.
Time for meditation-Regular
Preparation for meditation

30. Breathing and relaxation
i. First breathing exercise: the complete breath
ii. Second exercise: alternate nostril breathing
iii. Relaxation exercise

31. METHODS OF MEDITATION
 Almost all meditative traditions use a particular
thought,prayer or chant, as a focus so that the mind
may collect itself.
 It is through this recollective process that it is
possible to expand your awareness and to achieve
the higher states of consciousness,the samadhi or
nirvana.
 Centering on sounds:Tibetan
 Meditation on breath:Buddhist
 Meditation with mantra (so hum:I’m that)

32.  Kriya yoga
 First Aphorism of the section of Patanjali’s yoga sutras
dealing with the practice of yoga.
 ‘Kriya’ means preliminary or purifying.
 ‘Tapah svadhyayeswara pranidhani kriya
yoga’:Austerity,surrendering the self-
centred ego to higher consciousness,and
self study constitute kriya yoga.
Various kriyas/Methods of purification
 Austerity : Giving up our dependencies and addictions,
freeing ourselves from the demands of the senses and habits
we had previously created.
 Self study : looking into our self with greater objectivity.
Become aware of center of consciousness – self
realization

33.  Surrender and devotion : This replaces self
preoccupation with a sense of our connection to that
which sustains this universe.
Diet
Acording to yogic classification,foods are divided into 3
categories
i. Rajasic foods: foods that stimulate and create unrest both
mentally and physically.
 This food is salty, dry, sour, hot and bitter.
 It is not good for the mind-body balance. .
 Rajasic food includes chocolate, salt, eggs, fish, tea and
coffee, sharp spices.
ii. Tamasic foods: foods that leads one towards inertia.
 Not good for the body or the mind.
 It brings in a sense of inertia, clouds the power of
reasoning, and sucks out the energy.
 Includes meat, alcohol, tobacco, onions, garlic,
fermented foods and over ripe foods.

34. iii. Sattvic foods; foods that lead one to peaceful, calm
state of mind,yet provide energy.
 It is the purest form of food.
 This is the best food for yoga practitioners.
 It brings peace to the mind and is nourishing for the
body.
 Sattvic food is great for overall fitness and for a
balanced energy flow.
 Sattvic food includes cereals, honey, herbs, sprouts,
seeds, nuts, legumes, butter, milk, fresh fruits and
vegetables, fresh juices, and whole meal bread.

35. YOGA RELAXATION ASANAS
 These asanas provide mental peace and one feels
energetic after just few hours of practice. One may
practice this at the beginning, middle and or at the
end of any asanas. These exercises seem very easy
at first, but if followed rigorously, are quite difficult for
the tension in all the muscles of the body must be
consciously released. The muscles often appear
completely relaxed but, in fact, tightness still remains.
Even when one sleeps, the comfort is elusive.
Constant postural abnormalities exert strain on the
back muscles providing them little solace in the
traditional supine pose. That is why these exercises
prove very relaxing to the spine and related
structures. The primary aim of such asanas is to relax
the every bit of muscle and provide them a deep
repose. Those who feel uncomfortable due to the
spinal chord problem will certainly get huge solace in
these asanas. Generally all asanas follow certain
fixed time period, but one can perform these asanas
any time.

36.  These asanas provide mental peace and one feels energetic
after just few hours of practice. This asana has two variations.
You can learn this asana as below:
Variation I:
 Best time- just before the sleep after a hard days' work.
 Lie flat on the back over a mat in clean and quiet place.
 Maintain some distance between your legs.
 Place your hands along side the waist with palm fingers curled
up.
 Maintain the spinal chord and neck straight.
 Keep your eyes and lips closed with ease.
 Keep your body firm and get conscious towards breathing.
 Breathe easy and concentrate on your navel zone.
 Get yourself free from all the physical and mental afflictions.
 Begin mental counting, say 27.
 Breathe easy along with swelled tummy repeat 27.
 Repeat again this number when you exhale out.
 Next time when you inhale then mentally count 26.
 Repeat this number when you exhale out.
 Complete this inverse counting without any

38.  Suppose if you miss out then begin once again from the start.
 Do not make any change in your rhythm or style of breathing.
 You will certainly get relaxed and peaceful by the time you're
counting gets over.
 Now get in the Sukhasana pose and relax.
Variation II:
 Hold oneself in tadasana pose with both the arms overhead.
 Maintaining the physical balance on the toes, raise one leg and
extend it either forward or backward.
 Repeat this with the other leg.
 Practice this for 10 times.
Benefits:
 Mental and physical relief.
 More effective after Surya Namaskara.
 Insomniacs particularly heart patients.
Consciousness:
 Physical - relaxing the body, breathing and mental counting.
 Spiritual - on ajna chakra.
Contraindications:
 Depression.

39. Superior posture (jyeshtikasana) Jyeshtikasana is an Indian translation for Superior posture. You can learn
this asana as below:
 Routine:
 Lie flat on the stomach over a clean yoga mat.
 Keep both the legs straight together.
 Keep the paws relaxed.
 Bring the hands forward and interlock the fingers.
 Bend the elbows and place the interlocked palms just above the neck.
 Support the elbows on the mat.
 Close your eyes with ease and remain conscious towards the breathing.
 Realize the soothing warmth of the palms evaporating the tensions from the
neck and related areas.
 Maintain yourself for five minutes in such positions.
 Now get back in Shavasana pose.

41.  Breathing Pattern:
 Natural and rhythmic.
 Consciousness:
 Physical - On relaxing the body, breathing.
 Spiritual - On Ajna or Manipura Chakra.
 Benefits:
 Cervical spondylitis.
 Spinal chord related problems.
 Contraindications:
 2nd or 3rd trimester pregnancy.

42. Flapping Fish Pose (Matsya Kridasana)
 Matsya Kridasana is an Indian translation for Flapping Fish pose. The
position is called so as this resembles a flapping fish. This exercise is
highly beneficial for the rest of pregnant women; as by the time of 3rd
trimester the tummy swells inordinately which often causes
restlessness. However even such women can practice this asana with
quiet ease. You can learn this asana as below:
Routine:
 Lie on the stomach, with straight legs.
 Now move the right knee upward, while maintaining the left leg
straight.
 Support the right cheek over the interlocked fingers.
 Retain both the palms downward.
 Try to touch the right knee with right elbow.
 Place the knee anywhere according to your comfort.
 Balance the entire body.
 Close the eyes with ease and mentally relax the body.
 Practice this at your comfortable time.
 Get back to Shavasana pose when the practice gets over.

44.  Breathing Pattern:
 Normal and relaxed.
 Consciousness:
 Physical- on relaxing the body and breathing.
 Spiritual - on Manipura Chakra.
 Benefits:
 Stimulates digestive peristalsis.
 Constipation.
 Backache.
 Sciatica.
 Rest during pregnancy.
 Fat reduction.

45. Reversed Corpse Pose (Adhvasana)
The primary aim of this asana is to relax the every bit of muscle and
provide them a deep repose.You can learn this asana as below:
Routine:
 Lie down on the stomach over a clean yoga mat.
 Male persons may hold a thin pillow below their chest.
 Stretch the hands above the shoulder with palms facing downward.
 Let the forehead touch the mat and the elbow both the ears.
 Keep the neck straight.
 Maintain comfortable distance between your legs.
 Mentally relax the spinal chord and lower torso.
 Hold your arms straight but do not put any pressure on the belly.
 Concentrate on your stomach.
 Breathe rhythmically and count inversely like the Corpse pose from
27 to 1.
 Return back to the Corpse pose when the counting gets over.

47.  Breathing Pattern:
 Natural and rhythmic.
 Consciousness:
 Physical - on relaxing the body, breathing and the
counting.
 Spiritual - on Ajna or Manipura Chakra.
 Benefits:
 Slipped disc.
 Hardness in the neck muscles.
 Stooping figure.
 Contraindications:
 2nd or 3rd trimester pregnancy.

48. Crocodile Pose (Makarasana) Makarasana is an Indian translation for Crocodile pose.This is the
best pose of this series which provides mental peace to the persons
of all ages. Here the effect is felt at two points - the neck and the
lower back.You can learn this asana as below:
 Routine:
 Lie flat on the stomach on yoga mat.
 Relax the lower torso.
 Bend both the hands from the elbow.
 Place the palms below the cheeks for support.
 Now raise the shoulder and neck.
 Remain conscious towards the body.
 You may realize some strain on the neck and backbone..
 Keep adjusting the elbows so that tension is evenly spread out
between the neck and the lower back.
 Position your body in best way.
 Breathe easy and close the eyes with ease.
 Practice this at your leisure and comfort.

50.  Breathing Pattern:
 Natural and rhythmic.
 Consciousness:
 Rhythmic breathing.
 Spinal chord.
 Shoulder above region.
 Benefits:
 Slip disk.
 Sciatica.
 Waist pain.
 Asthma.
 Contraindications:
 Back ache or waist pain.
 2nd or 3rd trimester of pregnancy.

51.  Sandra Fults began writing professionally in 1998. She has
served as a newspaper columnist and is published in "High
Country News" and "TIFERET."
Use Integral Yoga Relaxation Techniques
 Integral yoga is a system of physical poses (asanas), breathing,
meditation and mantra recitations. Integral yoga is designed to
integrate the whole being, relying upon raja yoga, bhakti yoga,
jnana yoga and Hatha yoga.
 Difficulty:
 Moderately Challenging
 Instructions
things you'll need:
 Yoga instructor
 Yoga mat
 Yoga blocks or folded blankets
 Loose, comfortable clothing

52.  1. Flow from asanas to meditation to mantra recitation. This flow
itself is part of the relaxation experience gained from integral yoga
practice. A hatha yoga asana is Downward Dog, which stretches the
entire back of the body. Other openings are also created.
 2. Move gracefully from your hatha yoga asana to breathing, which
you have been practicing in your asanas as well. Focused breathing,
or pranayama, helps you to control your breath and all the subtle
energies that energize your body and mind. Examples of core
pranayamas are Kundalini Yoga Pranayama and the Golden Nugget
Yoga Pranayama. Core pranayamas strengthen as well as enable
deep relaxation.
 3. Breathe. With Sithali Pranayama, you will cool your system. Sit
in the cross-legged pose or the easy sitting pose. Roll your tongue
and breathe through your tongue. Closing your mouth, rest your
chin against your chest. Breathe out slowly through the nose.
Repeat three times. This simple breath practice is performed in the
morning or evening.
 4. Practice relaxation techniques. You may want to incorporate deep
relaxation or instant relaxation methods into your practice.
Breathing will be the path to relaxation. A simple relaxation method
is to sit comfortably with your eyes closed. Breathe easily through
your nose. Relax your body beginning with your feet and move up
your body, concentrating on your breath. Count your breaths.
Continue this for 10 to 20 minutes.

53.  5. Chant AUM. You may chant "AH-UU-MM" yourself
or listen to a chant. Sit comfortably and allow the sound
of this sacred chant to resonate throughout your physical
and subtle body. AUM is the sound of everything; it is
the sound of the universe.
 6. Embrace your life. Integral Yoga is a system of paths
that come together to bring you home to your ultimate
source: your true self. Your practice will flow out into
your daily comings and goings. As you deepen your
practice, you will meet your days with increasing joy
and peace. You will see yourself in others.

54.  The benefits of Yoga relaxation are innumerable and encompass the
physical, mental and emotional aspects of life. In fact, this may be
cited as one of the single most powerful reasons for people taking
up Yoga practice. Yoga has proven itself the only complete, holistic
science and art of living that encompasses, within its many
disciplines, the art of workouts as well as relaxation. Most other
workout cultures send you packing home after a grueling schedule.
But in Yoga, it is ensured that after an asana session, you are well
relaxed. This relaxation is so deep and profound; it pervades your
entire being and benefits you at the deepest levels, so much so that
you are encouraged to practise it at home as well, or in the office or
other workplaces even. Relaxation is an integral aspect of fitness
and is also the most often neglected in fitness regimens.
 There are many forms of relaxation, even in Yoga, but the three most
predominant are Shavasana (Corpse pose), Nispanda Bhava
(Unmoving Observation), Dhrdasana and Yoga Nidra (Yogic Sleep).
These techniques are designed to, relax you physically, mentally and
emotionally. For instance, in Shavasana (Corpse pose), the
practitioner is given autosuggestions, and ends up giving himself or
herself autosuggestions to relax. These autosuggestions cover
every part of the body from toe to tip of the head and, typically, go as
follows: “I am relaxing my toes, my toes are totally and completely
relaxed.” So on and so forth, till one covers the entire body, mind
and heart.
The benefits of Yoga relaxation

55.  Likewise, in Nispanda Bhava (Unmoving Observation), you
are seated, with your eyes closed and listen to sounds as a
mere witness, without, in any way getting involved or
disturbed. Over time, this grows on you and you learn to
practise it in public and even extremely noisy places,
undisturbed. Dhrdasana and Yoga Nidra (Yogic Sleep) are
also relaxing techniques; in the former you lie on one side
and relax calmly, as if asleep, but fully awake and aware.
 Most of modern mankind’s problems stem from our inability
to fully relax, as proven by medical science. The hustle and
bustle, stress and tension of everyday life only contribute to
the emergence of a population of disturbed, distressed,
anxious, uneasy, worried, and traumatized men and women
desperately seeking comfort and relief. They often end up at
Yoga Institutes and continue to remain there, largely owing
to the benefits its relaxation techniques offer.