Relaxation Through Deep Breathing

1. Sit with back straight
Breathe in and stretch out your hands
Breathe out and join your hands in front
Repeat 5 times

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2. Spring Movement
Clench your fists & keep in front of chest
While inhaling stretch out the hands
While exhaling bring back the hands with a jerk motion like spring
Repeat 4 times

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3. Sit with back straight Keep hands in the lap
Do deep breathing for 2 – 5 min
Gently control your respiratory system, making each breath longer & deeper than the last one
Breathe out any tensions, that you feel, are restricting your lungs from moving fully & naturally
Feel that your mind is becoming clearer with each breath
Notice the resistance your mind creates
Notice the worries & judgments your mind comes up with
Take several deep breaths & dissolve these barriers
Breathe deeply & gently
Remember
 you are breathing in vital life force
Hold the breath at the top of inhalation for a moment
 feel its fullness
Exhale smoothly,
letting your hands drift down into your lap
 relax
 feel the vitality of breath circulate throughout your body

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3 Asanas to Fight Fatigue

1. Tadasan
Lock the fingers of hands & place them on the head
 palms facing the sky
Take a deep breath, stand on your toes & stretch the hands & body up
Breathe out & bring the hands & foot down
Repeat this procedure 8 times

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2. Tiryak Tadasan
Take about 1 feet distance between the legs
Lock the fingers
 stretch the hands up
 palms facing the sky
Take deep breath
Breathe out & bend left through your waist
Breathe in & come to the center
Breathe out & bend right
Breathe in & come to the center
Repeat this procedure 4 times

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.com/asanas/index/
tiryaka-tadasana.jpg


3. Kati Chakrasan
Take 1.5 - 2 ft distance between the legs
Spread out the hands parallel to ground
 palms facing ground
Take a deep breath
Breathe out & turn left
Keep right hand over left shoulder & left hand behind the back
Twist from your waist & see the ankle of right leg from the side of left shoulder
Breathe in & come to center
Breathe out & turn right
Keep left hand over right shoulder & right hand behind the back
Twist from waist & see ankle of left leg from side of right shoulder
Breathe in & come to center
Repeat this procedure 4 times

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Exercises For Relaxation of Neck And Shoulder

1. Sit straight; Neck straight
While inhaling, slowly move the neck backwards
While exhaling, slowly bend the neck forward
Repeat 4 times
Caution: Move neck very slowly
                        Neck Pain => No Forward Bending

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2. Sit straight; Neck straight
While inhaling, slowly bend the neck towards left
While exhaling, slowly come to the center
While inhaling, slowly bend the neck towards right
While exhaling, slowly come to the center
Repeat 4 times
Caution: Move neck very slowly

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3. Sit straight; Neck straight While inhaling, slowly turn the neck towards left
While exhaling, slowly come to the center
While inhaling, slowly turn the neck towards right
While exhaling, slowly come to the center
Caution: Move neck very slowly

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4. Sit straight; Neck straight

Rotate the neck clockwise, very slowly; inhale when neck is up; exhale when neck is down

Repeat 4 times
Rotate the neck anti-clockwise, very slowly; inhale when neck is up, exhale when neck is down
Repeat 4 times
Caution: Move neck very slowly
                         Neck Pain => No Forward Bending

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5. Sit straight, neck straight

Keep hands in the lap

Rotate shoulders clockwise, slowly; inhale when shoulders are up, exhale when shoulders are down
Repeat 4 times
Keep hands in the lap
Rotate shoulders anti-clockwise, slowly; inhale when shoulders are up, exhale when shoulders are down
Repeat 4 times

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6. Back straight, neck straight

Keep hands on shoulders

Rotate shoulders clockwise, slowly; inhale when shoulders are up, exhale when shoulders are down

Repeat 4 times

Keep hands on shoulders

Rotate shoulders anti-clockwise, slowly; inhale when shoulders are up, exhale when shoulders are down
Repeat 4 times


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Reflexology Techniques For Normal Health

1. Walk bare-foot on uneven ground for 5 min
OR
Walk on dew-drenched grass early morning for 5 – 10 min

images.google.com
search walking
barefoot on grass

2. Hold fingertips of both hands together
Keep fingers apart
While inhaling, press fingertips of one hand against fingertips of other hand
While exhaling, relax pressure on fingertips
Continue for 2 – 3 min
Repeat this up to 2 times a day

images.google.com
search - fingertips press

3. Interlock the fingers
Hold the hands in front of the chest
While inhaling, press fingers of left hand against those of right hand
While exhaling, release the pressure
While inhaling, press fingers of right hand against those of left hand
While exhaling, release the pressure
Continue for 2 – 3 min
Repeat twice a day

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search fingers interlocked

4. Clench your teeth firmly, with lips maximum apart
Breathe in through the mouth, feeling the cool air entering the mouth
Close the mouth & exhale slowly through the nose
Continue 5 – 6 times
Repeat twice a day

images.google.com
search teeth clenched

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Potent Point Exercises For Relaxation

1. Hold left foot with both hands
Fingers of hands should be on top of foot & thumbs of hands should be on padded part of foot just below the toes
Press the padded part of foot just below the toes with the help of thumbs for 30 sec
Repeat the same procedure for right foot for 30 sec

images.google.com search
 massage the foot bottom

2. Hold the toes of right foot with right hand as shown in the figure
Hold the heel of right foot with left hand
Rotate right foot 5 times clockwise & 5 times anti-clockwise along with deep breathing
Repeat the same procedure for left foot

images.google.com search
 self massage the foot bottom


3. Place fingers on top of left foot such that the thumb supports the sole
Move fingers in small circular motion on top & sides of foot & ankle
Continue for 30 sec
Move the palm of right hand over the sole of left foot from heel to toes for 30 sec
Repeat for right foot

images.google.com search
 massage the foot bottom

4. Massage with small & gentle strokes the top & sides of foot
Start from ankle & move towards the toes
Use both the thumbs & the palms of both hands for massaging
Continue for 30 sec for one foot
Repeat the same procedure for other foot

images.google.com search
self massage the foot bottom

5. Place the thumb in reflex point of solar plexus of the foot as shown in the figure
Place the fingers on top of the foot
Take a deep breath
Hold the breath while pressing on the reflex point
Release the breath as the pressure is released slowly
Repeat 2 – 3 times for one foot & then change the foot
Same procedure can be done in the palm of  hand also as shown in the figure

images.google.com search
self massage the foot bottom

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