Exercises for relaxation and relieving emotional and muscle tension. Muscle relaxation exercises

Breathing is the basis of human life and other living beings. It affects all processes in the body. During the day, a person is exposed to various physical and mental stress. Constant loads lead to the appearance of malfunctions in the body - overwork, stress, the occurrence of various diseases. Therefore, it is very important to learn how to relax and relieve muscle, nervous and emotional tension. One of the natural methods of relaxation is proper breathing. What is the benefit of proper breathing, how does it affect the body and what breathing techniques exist?

As strange as it may sound, the vast majority of people do not know how to breathe properly. During the day, a person is constantly busy with his own affairs, he is in a hurry somewhere and does not follow his breath at all. From fuss and nervous tension, it becomes frequent, superficial, uneven. Because of this, the body lacks oxygen, and the person begins to feel tired, irritable, headache and other discomfort.

Deep, measured breathing helps to relax, calm down, relieve stress, get rid of insomnia, improve the body, strengthen immunity, improve memory and mental abilities. In addition, it has a positive effect on the cardiovascular, digestive, circulatory, lymphatic systems, fills with energy, helps to remove toxins from the body, and improves posture. Breathing exercises for relaxation will help you learn how to breathe correctly.

Breath types

There are several types of breathing: upper, middle, lower and full.

1. Upper (clavicular) breathing. Air fills only the upper region of the lungs, so the collarbone and shoulders move in time with breathing. The chest and abdomen practically do not take part in the respiratory act. Such breathing does not contribute to the complete saturation of the lungs with oxygen.
2. Medium (thoracic) breathing. In the process of breathing, the ribs and chest expand, and the diaphragm rises. The upper and middle regions of the lungs are filled with oxygen, while the lower region remains in a passive state, so complete relaxation through breathing is not achieved.
3. Lower (abdominal) breathing. Here the main work is performed by the diaphragm. During exhalation, it descends, the stomach protrudes forward, and during exhalation it retracts. Chest and shoulders do not move. Such breathing is more productive than the previous types.
4. Full (combined) breathing. This type of breathing is considered the most productive, since the collarbone, chest, abdominal muscles and diaphragm are involved in the respiratory act. As a result, the entire volume of the lungs is filled with oxygen. United breathing brings the greatest benefit body, so it is included in many oriental techniques for healing.

Exercise rules

You can perform relaxation exercises while standing, sitting or lying down, most importantly, keep your back straight.

You should not practice on a full stomach, you need to wait at least an hour after eating.

It is best to keep your eyes closed while exercising. It is necessary to throw out all thoughts from the head and try to focus on the process of breathing, controlling each inhalation and exhalation. You can turn on soft, relaxing music. Each exercise should be performed 5-10 times. When moving from one exercise to another, you should take small breaks.

Breathing practitioners recommend that during each breath, mentally imagine how pure energy fills the entire body, penetrating into every cell, and on exhalation, how dirty energy leaves the body. Such mental images enhance the effectiveness of gymnastics. It is good if there is an opportunity to do breathing exercises to relax on fresh air- on the street or at least near an open window. During exercise, as a result of hyperventilation of the lungs, dizziness may occur. In this case, you need to take a break.

Breathing relaxation techniques

There are many complexes of respiratory gymnastics of varying degrees of complexity. Consider the most simple exercises that can be performed at any convenient time.

• To calm the nervous system. Place one hand on your chest and the other on your stomach to feel their movement. Within 5 minutes, slowly and deeply inhale and exhale air through the nose, feeling how it enters the nostrils, moves through the nasopharynx, descends and fills the lungs, and then returns the same way out. You need to focus on these feelings. Exercise can be done at any time when you need to quickly relax and calm down.
• Breathing for relaxation (at the expense). Inhale through your nose, counting to four, then exhale, also counting to four, so that the inhalations and exhalations are the same in duration.
• Alternate breathing. This is one of the exercises that yoga recommends. Close the right nostril with the thumb of the right hand and inhale deeply through the left nostril. Then ring finger close the left nostril and let the air out through the right. Repeat the exercise, starting with the right nostril: inhale through the right, exhale through the left.
• For muscle relaxation. Lie on your back and close your eyes. Breathe deeply and slowly, alternately relaxing each muscle group, starting with the toes, then moving to the feet, shins, thighs, abdominal muscles, back, arms, shoulders, neck, facial muscles. It is enough to give each muscle group 3-4 seconds.
• Invigorating. This exercise helps to cheer up and recharge your batteries. Take a slow, deep breath in and a quick, sharp breath out. Repeat.
• To clarify thoughts. Exercise helps to activate mental activity. You need to take a short breath in through your nose and slowly, twice as long, exhale. Take a short break and repeat.
• Breathing techniques for calming. Lie down, put a book on your stomach so that you can control the correct execution of the exercise. Take deep breaths in and out through your nose, the diaphragm should be involved in the work. The book on the stomach should rise and fall in time with the breath.
• To relieve stress. Take a short, deep breath, hold for 4 seconds, then exhale slowly and pause again for 4 seconds before the next breath.
• Nose - mouth. Inhale quickly and deeply through your nose, and exhale through your mouth, pursing your lips with a tube and slowly releasing the air.
• Yawn. Open your mouth wide, take a smooth breath, trying to get more air into your lungs, pause for 2 seconds, then slowly exhale through your mouth. Exercise helps to quickly get relaxation with the help of breathing.
• Healing. Inhale through the nose for 2 seconds, hold the breath for 8 seconds, and then slowly release the air through the nose for 4 seconds.
• For relaxation muscles of the abdomen and digestive tract. Slowly inhale air through your nose, trying to fill the abdominal cavity with air (you can imagine yourself as a balloon), hold your breath for 2 seconds, and then exhale slowly, trying to draw in your stomach as much as possible. Stop again for 2 seconds and repeat the exercise.

With regular exercise, you will soon feel a noticeable improvement. general condition health, increase efficiency, endurance and stress resistance, improve metabolism and even improve mood. Breathing relaxation is a simple and effective method maintaining physical and mental health.

When we sit, our muscles are constantly working, only this activity does not bring us much benefit. Sitting for long hours at the workplace, our muscles, while maintaining the position of the body, are in tension, which must be removed with the help of relaxation exercises.

A simple set of relaxation exercises will take you only 10 minutes, but will take off for all the working hours of the day.

Muscle relaxation exercises will give a feeling of lightness, harmonize the functioning of the nervous system, and restore lost strength. During the exercises for relaxation, it is important to pay attention to breathing: the movements should reflect yours, you need to inhale the air deeply, into the stomach, exhale slowly through the nose, as if pushing all the fatigue out of yourself.

1. IP - standing, legs hip-width apart, feet parallel. The back is straight, the crown is extended upwards. With an inhale, bend back - open, with an exhale - round your back, move your hands forward. Move in the rhythm of breathing, gradually increasing the amplitude and raising your arms a little higher.
2. Open your arms to the sides, gather your arms above your head. Hold your head with your elbows, palms are connected. Exhale to the right, inhale to the center, exhale to the left, inhale to the center. Rock gently from side to side. Return to the center, as you exhale, lower your arms.
3. Inhale and as you exhale gently lean forward and down, relaxing your back muscles. On inspiration, reverse movement with a round back. Stretch your arms up, with an exhalation, lower your arms again and twist down, then up. Do three times, then hang down, lower your palms to the floor, alternately bend your legs and swing your body.
4. Stretch your legs back and arms forward. Continue stepping your feet in place in Downward Dog Pose. Take small steps closer to your hands.
5. Set your legs wide, feet parallel, pushing your hands off the floor, bend as you inhale, round your back as you exhale. Smoothly open and round.
6. Relax your body, alternately bend your knees and swing your body from side to side. Back, neck relaxed, arms gliding freely, as if you are drawing an infinity sign on the floor.
7. Stay in the center, while inhaling, pull your chest up, as you exhale, move your arms back. Stretch your arms back, under your feet, direct your stomach between your thighs. Bring your arms forward, take small steps back into downward facing dogs and continue walking in place.
8. With an inhale, stretch on your toes, bend your knees, and exhale point your heels towards the floor. Look at your hands, step your right foot forward, lower your left knee to the floor. Raise the body up, clasp your hands in the castle, tighten your stomach. With an exhalation, push the sacrum forward, lower the pelvis down, open the chest. Lower your hands to the floor, stretch your back leg. Turn your feet to the right, turn the body behind your right hand back. Move your hand back and up - stretch out behind your hand. Come back into a lunge, push your arms off the floor.
9. Move into a plank, lower your hips down, body weight on straight arms and toes. Bend back, on the exhale, chin on the chest, we lower ourselves into a pose on all fours, we return to the pose of a dog with a muzzle down.
10. Walk in place, bending your knees and stretching your back. With inhalation, we leave the fingers on the floor, with the exhalation of the heel to the floor. While inhaling, look at the hands, the left leg steps forward into a lunge. Lower right knee on the floor, straighten the body, clasp your hands. Lower your pelvis, stretch your arms back - open your chest.
11. Gently lower your hands to the floor, turn your feet to the left, twist the body. Lengthen with your left hand, look at your fingers, with an inhalation, the hand goes back and up, stretch after the hand. Return to the lunge, push off the floor - go into the dogs with the muzzle down.
12. Steps in place, inhale, high toes, exhale - heels on the floor. Get down on your knees, bend as you inhale, round your back as you exhale. Continue to perform the wave with the spine.
13. With an exhalation, lower your chest down, arms stretch forward. Round your back as you exhale, arch your back as you inhale.
14. Get into child's pose - relax.

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It is worth not getting enough sleep - that's all. People seem terribly nasty, jobs don't get done, and the future looks ugly. Stress, physical inactivity, hours spent driving or at the computer make the back muscles stiffen and make it difficult to really relax before going to bed. Therefore, we first toss and turn in bed for a long time, and then we sleep in a shallow and restless sleep.

website I have collected some simple and effective techniques for relaxing your back, which will help you quickly fall asleep and sleep well. They can be done right on the bed, and they are suitable for people with any level of physical fitness.

1. Wind Release Pose

Pineapple or wind release pose relieves tension from the entire spine, and especially the lower back and hips within a minute. In addition, this yoga pose regulates the bowels (as you might guess from the name), and therefore it is useful to do it in the morning.

How to do:

• Take a supine position and relax.
• Bend your knees.
• As you inhale, stretch your arms forward and clasp your knees.
• As you exhale, hug your knees, pressing them to your stomach.
• Breathe deeply, concentrating on the work of the diaphragm. On inhalation, the legs are retracted from the body, and on exhalation they approach it. Hold this position for 8-10 breaths - about 1 minute.

2. Feet on the wall

This pose relaxes the legs and back, opens the chest, and allows the lungs to be oxygenated before bed.

How to do:

• Place a folded pillow against the wall or head of the bed.
• Lie on it, press your buttocks against the wall or the head of the bed, and lift your legs up to the wall.
• Spread your arms out to the sides and try to open your chest. Relax and breathe calmly. Hold a pose 1-2 minutes, then lower your legs.

3. Wave exercises for the deep muscles of the spine

Wave gymnastics allows you to achieve even greater relaxation of the back - it "gets" to the deep muscles of the spine, located under the surface layers. The exercise has two steps:

Step #1:

• Lie on your back and place small rolls of towels under your lower back and neck.
• Swing your feet from side to side - as relaxed as possible, without straining. And at the same time shake your head from side to side without straining your neck and back. Movements can be directed in one direction or in the opposite direction - as it suits you.
• Try to completely relax and feel the wave of vibrations along the entire spine. Do the exercise for 1 minute.

Step #2:

• Lie on your stomach, put a pillow or towel under your forehead, stretch your arms along the body, and rest your toes on the bed.
• Swing your feet from side to side and try to feel how the wave is transmitted to the entire relaxed body. Make moves 1 minute.

4. Savasana

If you do this exercise correctly before going to bed, then immersing yourself in the realm of Morpheus is not difficult.

How to do:

• Lie on your back with your legs slightly apart and your hands palms up. Place a folded towel or the edge of a pillow under your head and neck.
• Relax the body gradually from the bottom up, starting with the toes and ending with the top of the head. Do 20 breathing cycles, gradually lengthening your inhalations and exhalations, and then stop controlling your breathing - breathe as you want. Watch your thoughts float by, but don't cling to them.
• Gradually, you will feel how the outside world seems to be floating away from you, and the whole body is as relaxed as possible. It's time to cover yourself with a blanket and go to sleep.

Relaxation is the second most important skill after inner silence. To get out of physical body, it should be completely relaxed; any tension can interfere with astral projection.

RELAXATION EXERCISES

Here are the main requirements to cause the projection of the astral body in full awareness:

1. Relaxing your body completely 100% with an active mind.

2. 100% concentration on what you are doing.

3. Having enough energy.

4. Impact on the astral body for separation.

Together these four things will cause an OBE. Each of these methods is described below.

How to calm the mind.

Relaxation (Relaxation). A simple exercise: gradually relax the whole body, starting with the legs. Concentrate first on the fingertips, imagine how they “dissolve”, how they are filled with warmth. Then, in roughly this order: ankles, knees, genital area, navel, heart, hands, elbows, shoulders, throat, lips, nose, point between the eyebrows, top of the head, top of the head. Walk up and down a few times. Deep physical relaxation is the key to bringing about a trance state. In fact, deep relaxation causes a state of trance. And when you are in a trance state, astral projection is relatively easy.

Contemplation. When you start meditation, you will be distracted by all sorts of extraneous thoughts that arise in your head, as if from a large notebook. A constant stream of thoughts, they cannot calm down, thoughts, thoughts, thoughts... Being in a state of relaxation, just THINK, do nothing, just think. Concentrate on the strongest thought, explore it, try to understand it and resolve it. Pay attention to the word: MEDITATION. Meditation does not include soul cleansing or visualization, it requires you to THINK, deeply and completely, about a thing, to deepen your understanding of the nature of it and how it affects you (thinking).

Meditation on conscious breathing. This is a simple method of meditation. It will clear your thoughts and focus your attention. Lie down, do the relaxation exercise, clear your thoughts. Breathe deeply and slowly and concentrate on inhaling and exhaling. Feel the inhalation and exhalation. Concentrate entirely on the lungs and the breathing process. This simple exercise you will occupy your thought, do not let it be distracted. Throw all intruding extraneous thoughts away as soon as they begin to appear. Focusing on your breath will help you control your thoughts and think at a deeper level.

Surface thoughts. Sounds are very distracting, they create superficial thoughts. Superficial attention is always interested in what is going on around you. It sends you a signal so that you somehow react to noise or other extraneous influence. Don't let this happen. Use these annoying noises for useful purposes. Stop these thoughts at the stage of generation. For example, the thought arose: “Who, what? What's happened?" Turn it into just “Who? Wha...” I.e. don't let them grow, cut them off immediately. Slowly but surely, you will learn to get rid of extraneous thoughts and noises. You will learn to focus 100% on only the ONE thought that you need and exclude everything else.

Concentration. You must be able to fully focus on what you are doing. Insufficient concentration is the main reason for the failure of astral projections. Test your ability to concentrate. Lie down and relax. Close your eyes, clear your thoughts of everything you've been thinking about. Breathe slowly and deeply, counting at the end of each exhalation. Think of the EMPTINESS without breaking the count for as long as you can. Remember how long you can hold this state. Be honest with yourself, every time a thought enters, start counting again. If you count to ten, that's already a good result. But 10 breaths is still not enough. The exercises below will help you improve your results.

Exercise 1. Afterimage: Relax your thinking and look at the candle or light bulb. Place this light in front of you at a distance of 2 feet and look at it steadily for 1-2 minutes. Close your eyes and concentrate on the afterimage left on your retina in front of your eyes. Try to keep this light as long as possible. Also use awareness of the breath as you do this. Try to increase, strengthen this imaginary picture, despite the fact that it “melts”.

Exercise 2. Stare at a Point: Select a spot on the wall and stare at it. Don't focus on it, just stare intently and softly at the dot. Eliminate ALL thoughts and think of EMPTINESS, “nothing”. Also watch your breath during this exercise. When you feel the appearance of an extraneous thought, throw it away, do not let it take on a finished form! Stay in that state for as long as you can. You can do this exercise several times a day.

Exercise 3. Energy Breathing: Sit (lay down) and relax. Close your eyes and clear your mind. Focus on your breath, imagine the air you are breathing in some color you like. Exhaled air is gray, poisonous. This stimulates your chakras to absorb energy as you inhale and release negative energy as you exhale.

A state of trance. When you have reached a deep level of physical relaxation and mental calmness, your body will feel heavy. This heaviness is the main symptom that your brain is shifting from beta waves to alpha waves, which means going into a trance. This trance state is caused by deep physical and mental relaxation.

How to enter a trance. Do the relaxation exercise and think about your breathing. Imagine that you are walking down a flight of stairs into the darkness. Don't visualize the stairs, just imagine how you feel doing it. As you exhale, imagine descending a step or two down, leading your imaginary arms in front of you. On the inhale, feel yourself just standing on the step. Necessary condition: mental falling effect inside your thoughts. This changes the rate of brain activity from an active level (Beta waves), to a sleepy level (Alpha waves), or to a deep dormant level (Theta waves). Once your level of brainwave action reaches the Alpha level, you will enter a trance. Maintain this state for as long as possible.

As soon as you feel heaviness, stop the exercise o`demh into the darkness on the stairs. Instead of stairs, you can imagine an elevator. This is how trance feels: everything becomes quiet, you are in a big room. There is a slight buzzing sensation in your body. Everything feels different. Everything is a little blurry, any sharp noises cause a blow to the solar plexus, as it were.

deep trance. To enter a deeper trance (Theta level), you must concentrate much more and longer on the mental sensation of falling involving breath control. The first level of trance, i.e. when you get heavy enough is enough for projection. I strongly recommend not to go deeper than a light trance until you learn how to do it easily, until you gain experience. How can you tell if you are in a deep trance? There are four main features:

1) Uncomfortable feeling of coldness, which at the same time does not create shivering along with losses in body temperature.

2) Mentally you will feel very strange and all thought processes will slow down, as if you were hurt severe pain that slows down thinking.

3) You will not feel your body, strong floating sensation, everything will seem far away.

4) Complete physical paralysis.

All together, these signs mean that you are entering a deep trance state. Do not confuse the feeling of a trance flight with the release of the astral body. The feeling of a deep trance absolutely unmistakably allows you to determine that this is exactly what you need. If you care about something, you go too deep, remember the following:

You can pull yourself out of this state any time you want. Entering into a deep trance should not cause any problems.

Expansion of the energy body. IN certain moment in a trance state, you will feel a slight paralysis that covers your body. This will be accompanied by increasing vibration and noise. You may also feel huge and bloated. All of these signs are signs of the expansion of the energy body or the release of the astral body. This is part of the normal sleep process. The energy body expands and opens to store and store energy. During this, the astral body drifts freely around physical body, almost in it.

Acquaintance with the state of trance. Many people think that they will just astral project without being in a trance state. This is absolutely not true! When you mentally and physically relax to enter a trance, you can maintain this state for several hours. I regularly spend several hours on this, in a state of meditation. If you think: “Oh! I did it!.. I'm in a trance! I’m going to try and get out of my body right now!” You won't be able to do anything for sure! Due to excessive arousal, the trance state will simply stop. It's a good idea to just be in trance for a while before you start projecting. Just relax, keep this relaxation, calmly focus on breathing and stay in this state longer. Get used to these feelings. When you do it freely, it will cause energy to rise and the chakras to energize. Note that you DO NOT need to be in trance to learn energy work and chakra work, it will just be easier to do so in trance. Trance can be done lying down, but it is best done while sitting in a comfortable chair. In a trance state your astral body is free, so try to bring your arms or legs out, one at a time. Focus your attention on your hand and gently lift it above your body. Examine this hand with your CLOSED eyes, without tensing any muscles. Raising your astral arms is good practice for further projection.

Tactile display. It is a fully conscious feeling or perception. Move everywhere with imaginary hands, feel where they pass, etc. Touch the tip of your nose with your finger. The following often happens: part of your attention is shifted to the area that you feel with your hand, and this area, as it were, is highlighted. You don't need to visualize your hands, just give the impression that you feel them.

Methods:

1. Simple and effective method.

Lie down, take a couple of deep breaths, and strain your whole body, hold on like this for 20 seconds, then relax, repeat this exercise 3 times.

2. Also a good method

1. Sit or lie down where you feel comfortable in the chosen position for at least five minutes. Turn off your phone, get comfortable. If you are sitting, your back should be straight. Legs and arms should not cross. If you are sitting, place your hands palms down on your knees and close your eyes.

2. Imagine a golden ball filled with beautiful warm light. If you can't "see" the ball of light, there's nothing to worry about. Know that it exists. Over time, you will be able to visualize it. Golden ball warm light brings peace and complete relaxation. When it appears, the tension disappears, let it appear. And as soon as this happens, feel your feet warm, golden glow and complete relaxation.

3. Let the light ball move up your legs and up your torso. Then let him go down on his hands to his fingers. Then it will rise up the neck and enter the head, where you will feel warm and completely relaxed. If there is a disturbance somewhere, an unrest, send a ball of light there, and it will disappear.

4. Stay in a state of complete relaxation for a while. Know that you can return to it whenever you want, by simply remembering the ritual. If you have troubled sleep, perform this ritual when you go to bed instead of taking sleeping pills. Be alone with yourself.

5. When you are ready to come out of a state of complete relaxation, take three deep breaths, feel the fresh life, energy entering the body with each breath.

3. To begin with, it is desirable to put background music (you can just white noise, or you can not put music at all, it’s just more convenient with it)

Get into a comfortable position (lying on the floor is best), and now for perhaps the hardest part...

Take a break and try to imagine a seagull flying over your head...

In fact, it is not as easy as it seems and requires some self-control and complete renunciation of the world around. at first, some left birds, unnecessary clouds, etc. will randomly appear.

RELAXATION(from www.ad-store.ru\magic\)

DEEP relaxation of the muscular system plays important role in psychotraining, because it gives a person a sense of self-control and peace, provides a quick recovery of strength and contributes to a set of energy.

Man a early childhood has a natural gift of deep relaxation of the entire muscular system, but with age, as a rule, he completely loses this ability. Normal state an adult is a constant subconscious tension of muscle groups, which causes nervous tension and fatigue.

It is impossible to achieve serious results in mastering bioenergy without deep relaxation.

Mastering the techniques of deep relaxation should go in the following directions. First of all, you need to learn to feel the state of your muscular system and subconsciously control it with a strong-willed order. This is achieved by training muscle groups and the muscular system as a whole to relax.

The exercises are that you focus on the muscles of the fingers, hands, feet, forearms, lower legs, neck, limbs in general and on the upper body. Then mentally withdraw energy from these muscles, begin to limply throw your arms under the influence of gravity and swing them.

For example, divert the flow of energy to the hand and relax the muscles so that it hangs lifelessly. Then shake the limp brush from side to side. Do this with the other hand and with both hands together.

Draw the energy out of your arms, relax your muscles, and let them dangle freely on the sides of your body.

Relax the muscles of the neck and face so that the head hangs freely on the chest. With the movement of the torso, swing and shake with a freely hanging head. Then sit in a chair and relax the muscles of the neck and face, let the head tilt back freely, hanging to the side and on the chest.

Sit on a chair and relax your back and lower back muscles so that your upper body leans forward, etc.

Having mastered the relaxation of individual muscle groups, proceed to relax the muscles of the whole body. Lie down and begin to relax all the muscles from top to bottom from the face, back of the head and up to and including the feet. Pay special attention to relaxing the muscles of the face, eyeballs, oral cavity, neck and spine.

Pulling (stretching the muscles) is performed from the bottom up from the feet to the head. Stretch in different directions, stretch your legs, arms, roll over, etc. Do not hold back from yawning - this is also a form of stretching.

To relax the muscles, the following basic techniques are used:

Without sudden movements and unexpected jerks, gently and naturally strain individual muscle groups, and then proceed to their complete relaxation. Learn to feel the transition of muscles to relaxation.

2. RELAXATION OF THE MUSCLES DURING THE BREATH HOLD

It is best to do it while exhaling. Lie down, relax, take a deep breath, and as you exhale, imagine a wave going down your body, relaxing your muscles.

Exhale and hold your breath until the natural desire to inhale. See with your inner eye which muscles are not relaxed enough. Take a breath and send a wave of relaxation to these muscles, hold your breath.

3. RELAXATION BY VOLUNTARY ORDER

Take a comfortable position and send a strong-willed command to the muscles to relax. Do it naturally and naturally, just like you subconsciously move your arm or contract your muscles.

4. MENTAL RELAXATION

Sit in a comfortable position, relax your muscles and drive away thoughts from the day's worries. Deepen yourself and disconnect from everyday life.

Lie down and relax all your muscles. Take energy away from them. Try not to think about anything. If we now fall asleep, then an hour of such sleep gives the rest obtained during the full night.

Another very not bad method to achieve maximum relaxation (I use it):

Clothing should be comfortable and spacious. Many people prefer to travel naked, but during mental travel it does not matter.

Lie on your back on the floor or recline in a comfortable chair. In this case, you should not lie down on the bed, as you can fall asleep. If desired, place a pillow under your head and cover yourself with a sheet. There is no need to completely shade the room; the light can only be slightly dimmed - it is enough to turn on a table lamp.

Now we will try the progressive relaxation exercise. If you already own such a technique, use it. If you are a beginner - follow my instructions. Initially, the text under which the exercise was performed was recorded on tape; now I remember it by heart. So I close my eyes and say it to myself. If you want to record the text on a tape recorder, then remember that women are more receptive to a male voice, and vice versa. If you want to hide your activities from others, you can say this text in your own voice. Calculate the recording time and do not forget about the pauses between sentences.

Take a deep breath and close your eyes as you exhale. Feel the wave of relaxation spread throughout your body. Take another breath and every cell of the body, every nerve feel a pleasant languor. It's so nice to lie down, so calm. How wonderful it is to forget about worries and anxieties and surrender to the power of all-pervading relaxation.

On your next breath, feel the muscles in your legs begin to relax. With each breath, the toes become more and more relaxed. Feel how the relaxation builds up, and from the toes goes to the ankles.

Feel the relaxation rise from the ankles to the calves and smoothly move to the knees. It's a wonderful feeling. Nothing worries you, and you completely surrender to the power of the relaxing flow.

Now let the relaxation reach your thighs. Feel how all tension disappears and peace and absolute relaxation appear.

From completely relaxed legs, a wave of relaxation flows into the abdomen and penetrates into the chest.

With each breath you relax, relax, relax. With each breath it becomes easier and easier to do it. Deeper and deeper you sink into relaxation.

Feel the relaxation wrap around your shoulders and slowly flow down your arms to your fingertips. The palms and fingers relax and become lazy, imposing.

Relaxation reaches the neck, and you feel how its waves spread throughout the body.

The muscles of the face are completely relaxed. The tension around the eyes subsides, and a wave of grace rises to the back of the head. Now the whole body, every cell of it is completely and absolutely relaxed.

While in a state of absolute rest, imagine yourself lying on the bank of a river. A gentle murmur reaches you: the murmur of a stream that carries away all past worries. The carefree chirping of birds is heard, and you feel the gentle, cool touch of the breeze caressing your face.

A picture arises in your imagination of how you rise and, walking slowly along the shore, watch how a leaf, like a children's boat, floats down the river. You hear the sound of the waterfall, which you will see after passing the bend.

Walking along the coast, you find ten steps of a stone staircase descending to the foot of the cliff. Putting your hand on the railing, you go down, and with each step the relaxation doubles. By the time you reach the foot of the sun-drenched cliff, your relaxation will increase tenfold, and you will feel this magnificent state with every fiber of your soul and body.

Ten. So, down to total, all-pervading relaxation.

Nine. One more step and the relaxation doubles.

Eight. As you put your foot on the Next Step, you feel the gentle touch of water dust like the breath of a waterfall, and the relaxation becomes twice as strong again.

Six. The flow of relaxation pulls you down.

Five. Halfway through, you feel your flesh become ephemeral and pliable.

Four. Three. Two. One. Deeper and deeper into the flow of total, total relaxation.

You step onto a ledge of rock and lie down on its flat, smooth surface. Relaxation. Absolute relaxation and peace. Total, complete relaxation of the whole body.

Anatoly Sitel, Doctor of Medical Sciences, is convinced that the gymnastics of the future is relaxation exercises, not muscle pumping. The exercises that the famous chiropractor offers in his book Aria for the Back may seem unusual, but they are very effective, try it.

We offer a special set of exercises aimed at relaxing various muscle groups. We recommend exercising for 7 minutes 2-3 times a day. After a few weeks of systematic training, your spine will become much more flexible and mobile, your gait will become smooth and elastic, you will feel a surge of vitality! Many of you will notice the disappearance of headaches and heartaches, pressure will stop jumping, digestion will improve, asthma attacks will stop.

Pose-Movement #1. With two additional points of support (sacrum and shoulder blades), stand against the wall and raise your relaxed arms. Mentally tune in to the fact that the hands begin to diverge to the sides. Do not wait for an immediate result, do not rush, focus. Establish your own image of the divergence of hands, for example, imagine that they repel each other, like unipolar magnets. When the hands begin to really diverge, there are pleasant sensations. It is important to remember them and not to lose the thread of internal communication.

Pose movement number 2. With two additional points of support (sacrum and shoulder blade), stand against the wall and spread your arms (one down and to the side, the other up and to the side). Tune in for their automatic movement towards each other. If in the process of such a movement there is a feeling that some kind of force is pulling the hands, then relaxation sets in.

Pose movement number 3. Stand relaxed with your arms down.

Inwardly imagine that the hand has become light and rises, pops up, pleasant sensations come.

The main thing is not to interrupt the internal connection between the will and the hand. When, at your will, the hand begins to “float up”, you can move on to other exercises.

Pose-movement No. 4. Stand relaxed, put your feet shoulder-width apart. Raise right hand to the side so that it is parallel to the floor in the direction of the nearest wall, which is several meters away.

And now internally imagine that your hand gradually begins to stretch in the direction of the wall. The main thing is not to interrupt the internal connection between your feelings and the wall. Here is your "elongated" hand "reaches" the wall.

Pose-movement number 5. After you have learned well how to “lengthen” your hand and reach the wall with your elongated hand, you need to slowly “feel” the wall with your fingertips and determine its texture: is it smooth or rough, cool or warm. Having felt for the first time, strengthen the exercise by directing the “elongated” hand to other objects: ceiling, cabinet, table, etc.

Pose-movement No. 6. Exercise is performed in a relaxed position - standing, sitting or lying down.

In one of these positions, try to imagine how the boundaries of your body begin to slowly expand. Your body is getting bigger and bigger.

You fill a room with your body, and by and by your body becomes as big as a house. At the end of the exercise, the body must be “returned” to normal size.

Pose-movement number 7. Exercise is performed in a relaxed position - standing, sitting or lying down. In one of these positions, try to feel how the boundaries of your body begin to slowly decrease. Your body is getting smaller and smaller.

Here it is reduced by one third, becoming the size of a soccer ball first, and then an apple. At the end of the exercise, the body must be “returned” to normal size.

Pose-movement number 8. The exercise is performed standing, in a relaxed position, against the wall, with free space in front of two to three meters. Without moving, you feel how you take a step, another, a third and stop, examining your body, which is against the wall.

After completing the exercise, the body must be “returned” to its original position - against the wall.

Pose-movement No. 9. Exercise is performed in a sitting position on a chair or armchair, in a relaxed state. Bending your torso in the thoracic spine, lean your forearms on your knees so that your hands are completely free and parallel to each other at a distance of 20-25 cm.

Now start a slow breath through the nose, lowering the thoracic diaphragm, inflating the stomach and without stopping the middle part chest, expanding the ribs and raising the shoulders and collarbones. Exhale in reverse order.

In the rhythm of breaths, very slowly, by millimeters, move your palms, imagining that you are holding a light plastic table tennis ball between your palms.

As the distance between the palms decreases, you should feel some resistance, as if you really have a plastic tennis ball clamped in your hands, which does not allow you to move your palms. Focus on the elastic surface of the plastic ball.

Pose-movement number 10. Exercise to perform in the supine position, in the twilight. Unfold your fingers, stretch your hands in front of your eyes so that your gaze passes through your fingers and rests on the ceiling.

Concentrate internally on the space directly in front of the fingertips and look motionlessly not at it, but through it - at the ceiling. After a while, you will feel a change in space near your fingertips. Feelings can be different: the space becomes lighter or darker, there may be clots like fog or rays coming from the fingertips. Try to lengthen the rays at your fingertips, and you will see how they gradually “stretch out”.

Pose-movement No. 11. Exercise is performed in a sitting or lying position. Move your palm over the upper third of your thigh, focusing on how you feel.

You can feel the elasticity and resistance of the thigh tissue from a distance. There may be a feeling of warmth or tingling in the fingertips and palm of the hand. Now, without bringing the hand closer to the thigh and without moving the hand itself, mentally press the hand on the thigh. At the same time, a feeling of light pressure, heaviness, warmth is felt in the thigh.

Now remove the feeling of pressure and heaviness from the thigh with your hand, feel the coolness and lightness in the upper third of the thigh. It is necessary to repeat the exercise until the sensations become completely clear and repeatable.

Pose-movement No. 12. Exercise is performed in a sitting or lying position.

After fully mastering the previous exercise with the fingertips and palm, focusing on your sensations, you need to feel that the distance between the palm and the upper third of the thigh has clearly distinguishable two layers - the outer, more rarefied, and the inner, denser, which do not have a clear boundary and interpenetrate each other.

We noted that usually with inflammation, the internal dense layer, and in case of violations of the functions of the nervous system (with paresis and paralysis), the outer layer “thinns” and even “disappears”.

Pose-movement No. 13.

Try to relax, completely disconnect from the environment and feel at first a small stream, and then a full-flowing stream coming from top to bottom from an infinite height, from the Cosmos. This stream passes through the crown, along the spine and goes deep into the ground. And here is the oncoming flow - it rises from the ground and leaves through your body vertically upwards, to an infinite height.

You feel endless pleasure, you feel freedom, lightness and cleansing of your body from toxins and diseases. You seem to "float" in the air between the updraft and downdraft. After this exercise, a person receives a charge of vivacity, wellness and great mood.

Pose-movement No. 14. The exercise is performed in a standing position. Once you've got a sense of a clear movement of the currents, imagine that an invisible membrane is installed in the center of your head, pointing vertically upwards and not interfering with the passage of the vertical updraft. Feel how the flow rushes from the bottom up through the crown of the head and through the area between the eyes.

Now turn the membrane perpendicular to the upward flow. You will feel how energy began to be “absorbed” from the area between the eyes into your body. Repeat the exercise until your sensations become clear and light.

Pose-movement No. 15. The exercise is performed in a standing position. Once you have a clear sense of flow, imagine that you have a membrane at the level of your navel pointing vertically upwards and not interfering with the passage of the vertical downward flow.

Feel how the stream rushes from top to bottom and goes deep into the earth. Now mentally turn the membrane perpendicular to the downward flow. You will feel that the energy of the downward flow has been absorbed into your body through the navel. Repeat the exercise until your sensations become clear and clear.

Pose-movement No. 16. Exercise is performed in a relaxed state, in a sitting position (in a chair) or lying down. You must remember an episode from your life when you had a state of unconditional joy and happiness. Maybe it's a picture of a certain color, or a landscape, or a musical melody, or an episode of your baby's birth, etc. In any case, you need to remember the period of your life when you were healthy, felt happy, independent, believed in yourself and in your strength!

Memories should be without longing and nostalgia, because this moment of your life has not gone forever, and we need to make these forgotten feelings yours. normal state. Having evoked happy memories in yourself at least once, you then need to train for a long time in order to bring the entry into this state to automatism.

Pose-movement No. 17. The exercise is performed in a standing position, legs apart, arms up.

At the beginning of the exercise, in a relaxed state, you should fully feel the ascending and descending currents passing vertically through your body. Then feel the merging with these moving currents. After that, mentally “turn” the invisible membranes in the middle of the head and in the navel area perpendicularly.

"Reach out" energy from the membrane in the middle of the head to the membrane in the navel area, and on the other hand, from the membrane in the navel area to the membrane in the middle of the head. Now it is necessary to feel and hold the sensation of opposite flows between the membranes. As soon as you have succeeded, you will feel how an annular protective flow of energy will arise around your body. By repeating this exercise again and again, you will make sure that your perception outside world became more real and measured, you became much more confident and calmer, and your well-being improved significantly.

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Comment on the article "Gymnastics of the future: your new complex exercises"

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Invite friends with children of thematic age to visit. Sit down in the kitchen yourself, and give the children instructions not to pester you, but otherwise do what they want, just don’t smash the apartment much. Believe that they will do a great job on their own with the task of having a good time and relaxing)))

School is a game. Treat school like a game - parents. Do not make any serious demands on the part of the lessons. 1 class. The child should still be in euphoria, and not in severe fatigue - if he went to the garden before. You can walk, you can look for meeting places with former friends of the same age - this is very inspiring for children. Although, yes, children are different. Nervous system also different for everyone. Adaptation period - 3 weeks - 3 months. We have a cool - a former school psychologist. Maybe that's why TTT everything is smooth and organic. But before the beginning of the year, at the meeting, she strongly recommended that we read an article on the adaptation of children to the first grade - with all the symptoms and recommendations. She herself said that the first weeks in the class would be a mess and everyone would get used to it - including her. Therefore, there are no special requirements for children - neither on the part of parents, nor on the part of the teacher. So, she raises her voice in the classroom, changes her intonation to concentrate. There is no home. 4 lessons. Changes are long. After school - all sorts of extras. classes - who has where. It's just that the garden was changed to a school, and it's interesting) Get used to the children and wisdom to the teachers!

Gymnastics of the future: your new set of exercises. Print version. 3.8 5 (13 ratings) Rate the article. Anatoly Sitel, Doctor of Medical Sciences, is convinced that the gymnastics of the future is relaxation exercises, not muscle pumping.

Exercises to improve accommodation (performed while standing). A set of exercises for children: palming, training and relaxation. Atropinization - did anyone conduct / conduct? I would be very grateful for real reviews and experience of such treatment.

I remember about relaxing during contractions like now, it really helped. But I didn’t understand something about breathing on attempts. The basic principle of exercise therapy is a set of exercises for the oblique abdominal muscles, combining them with breathing, spinal stretching exercises ...

Discussion

on fights or on attempts? in fights - one rule: relaxation. Therefore, they usually say: "a relaxed mouth - a relaxed uterus." my husband memorized this as a mantra and made sure that I did the relaxation throughout the birth. the fight must be fully accepted - for this, in the fight you need to relax as much as possible, so breathing should be free and deep, slightly slowed down, inhale through the nose, exhale through the mouth. you need to exhale completely, "to the bottom." the technique from the courses helped me a lot: when you imagine how with each exhalation you relax so much that you give the child the opportunity to move lower and lower along the birth canal. and with an exhalation, I imagined how gravity helps me to exhale - to release. or imagine yourself in some beautiful place - for me this is the sea, and I imagined how the fight, like a wave, passes through me. this state of detachment and relaxation, which is required in a fight, must be trained.

Complex. I'm already confused about who I sent and who not, so I'm giving the exercises here. constant swaying in this position helps to relax and normalize muscle tone. The exercise is aimed at training the ability to maintain balance.