IMPORTANCE OF Relaxation
Relaxation plays an important role in a yoga class. No yoga class is complete without initial and final relaxation in it. When teaching asanas, it is important to to relax the students at equal intervals during the class. Focus on relaxation in the beginning, in the end, during the asanas as well. It is important for students to relax for 5-10 minutes at the beginning of class. This helps them to break out from their previous mental state and makes them ready for a good start.
It is necessary to practice relaxation of at least 10 -15 minutes in the end of the class. Each asana pressures and stimulates different points. This helps to release any blockages in the nadis. After the prana is released, it is best to allow some time of relaxation for it to flow freely. This also releases stress of body and mind created by physical and mental activity during the yoga class.
Also, between two postures there are always periods of relaxation. This is so that the heart beat can return to normal; lactic acid can be eliminated from the muscles, the prana can circulate freely, and the student can relax mentally. The student is ready to go on to the next posture when the breathing and heart beat have returned to normal.
Begin each class with at least 5 minutes of Shavasana (Corpse pose).
This helps to set the mood for the class. Put students into a relaxed state emphasizing body position, breathing, conscious relaxation and autosuggestion. Use your voice to relax them.
Ask students to try to bring their full concentration to their breath, let go og the control of their body and let their body relax into the floor.
SHAVASANA (CORPSE POSE)
· The body should be straight; nose facing to the ceiling.
· The back is flat on the ground.
· Legs are straight and relaxed.
· Feet are at least 2 ft. (mat width) apart.
· Toes are relaxed and turned out to the sides.
· Arms are at a 45 degree (approximate) angle from the body.
· Hands are relaxed with palms facing upwards and fingers slightly curled.
· Eyes are closed.
· The entire body is completely relaxed and heavy on the floor.
· Mind is focused on the breath.
· Breathing is gentle and abdominal.
To ensure that there is no tension in the body, ask students to shake out their shoulders. Slowly roll the head from side to side. Bring the head back to centre and fix the mind on the breath.
Counter-Indications
During pregnancy the student should substitute to the Baby Krishna pose.
relaxing IN between THE asanas
Ask students to come into Shavasana and take easy relaxed breaths. Ask them to visualize that they are breathing into the part of the body where they feel tension or discomfort.
When teaching beginners the teacher should repeat these instructions each time the students do shavasana.
final relaxation
It is very important to spend about 10 - 15 minutes for final relaxation in the end of the class. The asanas leave students with some level of discomfort and physical stress. The final relaxation will determine whether the student will have a positive or negative memory of the class. Always go through all the following steps:
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