Yoga for Stress Management

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26 | Yoga for Stress Managementyour awareness tothe tip of the toes.Stretch the toes,tighten the anklejoints, tighten the calf muscles. Pull up the kneecaps. Tighten thethigh muscles. Compress and squeeze the buttocks. Exhale and suckin the abdomen. Make the fists of the palms and tighten the arms. Inhaleand expand the chest. Tighten the shoulders, neck muscles andcompress the face. Tighten the whole body from the toes to the head.Tighten….. tighten…..tighten….. Release and relax. Legs go apart,arms go apart, palms facing the roof. Assume the most comfortableposition, let the whole body sink down. Let all the groups of musclesbeautifully relax. Collapse the whole body. Enjoy body. Enjoy therelaxation.STEP-II (B): LINEAR AWARNESSNow slowly bring the left hand over head along the ground. Slowlyturn over the left side. Place the head on the left biceps. The rightleg on the left leg. Right palm on the right thigh. Let the whole bodyrelax. The entire weight of the body coming down to the groundthrough the left side. Fine linear awareness. Slowly start coming upto Tādāsana. Let all the movements slow down. Let the breathingbe deep, slow, and continuous. Eyes are kept closed. Carefully feelthe changes in your body as you reach the vertical position. Feel theflow of blood down the heart. Feel the heartbeat and the pulse. Letus chant Bhrámarè to generate 3D awareness. ‘MMM’ Feel the wholeYoga in Education for Total Personality Development SERIES - 0
Yoga for Stress Management | 27body resonating. Feel the fine massaging effect.STEP-III: CENTERINGNow centering. Slowly lean forward. Feel the weight of the entirebody on the toes. Feel the pointed awareness. Slowly lean backwards.Feel the weight on the heels. Surface awareness. Come to the center.Lean to the right. The weight of the entire body is on the right edge ofthe right foot. Linear awareness. Lean to the left. Come to the center.Fine surface awareness. Now the whole body is centered, the weightof the body is equally distributed throughout the soles of the feet.Collapse the shoulders, arms hanging freely down. Smiling face. Feelall the changes taking place throughout the body.STEP-IV: STANDING ÁSANAARDHA KATI CAKRÁSANA (AKC)• Now we pass on to the first set of stimulationand relaxation.• Ardha Kaûi Cakrásana, the half wheel posture.• Slowly start raising the right arm sidewaysupwards, 45º raise the arm further slowlyand continuously to horizontal position, enjoythe movement. As the right arm reachesthe 90º position twist the palms at the wrist.Pointed awareness and glide the right armup to 135º position. Beautiful pointed awarenesson the deltoid muscles of the right arm.As the right arm reaches up the vertical posi-Yoga in Education for Total Personality Development SERIES - 0
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