It is beneficial for nervousness and other diseases. It is the best technique that takes only 5 to 10 minutes, but it has the potential to activate the body’s natural forces to heal the physical mind and calm the mind. It should not be practiced for more than 10 minutes, and one should not fall asleep during this exercise. Do not retain your breath in this practice.
Lie down on your back with a soft pillow under your head.
Close your eyes and start exhaling and inhaling slowly, evenly (inhale and exhale for the same duration) and deeply, breathing diaphragmatically.
First, relax your limbs physically, and then ask your mind to travel, with a feeling of relaxation, towards your toes. Do this systematically, centering on each set of muscles throughout the body and relaxing them. Start by relaxing your forehead, facial muscles, neck, shoulders, and so on, continuing down until you reach your toes. Then return to the head, relaxing each set of muscles along the way. Do not allow any other feelings during this exercise.
After relaxing for 5 minutes, one can create voluntary tension all over the body and try to maintain the state of tension for at least 60 seconds.
Then gradually relax all body parts, systematically, from head to toe.
Relax, create voluntary tension, and then relax, exhaling slowly and deeply.
Crocodile Pose Relaxation
It supports those with slipped discs, sciatica, lower back pain, and other spinal defects. It calms the mind, soothes the nervous system, and focuses the mind. If this is practiced three times a day, one will be transformed in a month, thinking differently and feeling very energetic. It helps quickly identify any anxious or nervous feelings around your stomach area and allows you to let go and relax in that area. Practice this relaxation exercise for at most 10 minutes.
Lie on the stomach, placing the legs comfortably apart and pointing the toes in or out, whichever is more comfortable.
Fold the arms in front of the body, resting the hands on the biceps.
Position the arms, so the chest does not touch the floor, as pictured. Then place the forehead on the forearms.
As you lie in the posture, observe your breathing. Let the breath become deep and smooth. You may use a cloth beneath the nostrils to keep from inhaling dust.
While inhaling, feel the abdominal muscles gently press against the floor.
While exhaling, feel the abdomen contract.
Let the body relax completely.
Sixty-one Point Exercise
It is more potent as compared to the 1st relaxation exercise. It is very beneficial for high blood pressure, high blood sugar, gastric ulcers, problems with blood circulation, and stress.
Lie down on your back with a soft pillow under the head, with your feet spread, the toes pointed outward, the hands a little bit away from the body, palms up, eyes and lips gently closed, and the tongue relaxed at the roof of the mouth.
Begin with overall body awareness, ensuring that you are positioned correctly, as explained in 1st point.
From an overall body awareness, turn your attention to your breath, noticing each inhalation and each exhalation and the transition between the two. Let the breath flow without pauses, jerks, or noise. Let the length of inhalation equal the length of the exhalation, and let both be done to your comfortable capacity.
Take your awareness of each named part of the body and relax that part of the body. For example, start with the number 1, the center of the forehead, and end with the number 61, the center of the forehead.