These three relaxation techniques were developed by Vivekananda Kendra Yoga Research Foundation, Bangalore. These are quite effective and easy-to-perform relaxation techniques. IRT can be practised after every individual exercise for a short duration. QRT or DRT can be performed after the asanas or independently between the daily routine to provide adequate and real rest to the body systems.
Kayotsarga
Kayotsarga is the total relaxation with self awareness. The existence of mental stress as a part of modern living has been universally accepted. Repeated stressful situations not only affect our psychological status negatively but also undermine our physical health. In the so-called modern age, the age of overactivity and daily hassel, conscious relaxation is a panacea for many maladies and problems, because such working culture and undue restlessness produce mental distress and psychosomatic disorders. The only safe remedy is conscious relaxation and deliberate suspension of all bodily movements.
Kayotsarga literally means abandonment of the body coupled Vith high degree of conscious awareness. In practice, it is conscious suspension of all gross movements of the body, resulting in relaxation of the skeletal muscles and drastic reduction in metabolic activities. This physical condition results in relieving mental tension and is an essential precondition of meditational practice, although it may be practised independently for the desired duration.
If one learns and practises systematic relaxation every day, one would remain relaxed, calm and unperturbed in any situation. Physically, it is more restful than sleep, and is the direct antidote to psychosomatic maladies resulting from tension. Spiritually, in this process the lifeless body is cast off, whereas the consciousness soars upward, freed from and outside its material shell. Kayotsarga is not only total relaxation, but also actual perception of the self, quite apart from the material non- self. (— Acharya Mahaprgya and Muni Mahendra Kumar)
For proper appraisal of relaxation we must know the muscular functions. The muscle may be compared to an electromagnet and the nerve that stimulates it to action to an electric wire which connects it to the brain. During sleep, very poor current circulates in the nerves, and the muscles are almost demagnetised, whereas in rest period a weak current flows through nerves, barely magnetising the muscles, which are in a quiescent state. In another peculiar state, the state of hypertension, electromagnets are overmagnetised by very strong current, leaving various muscle groups in the state of shockful contraction and expansion. By conscious voluntary efforts it is well possible to switch off the electrical current inflow to those muscles, which ultimately results in the proved relaxation.
However, true relaxation can ever be acquired by force. It is basically an exercise of the mastery of conscious will over the body by the technique of autosuggestion. In our heritage of ancient medical texts it is well elaborated that apart from nature healing, diet, medicinal herbs, bone setting, minor surger) etc., there was a concept of faith-healing, in which the putients were treated through suggestions.
The technique of autosuggestion (and suggestion) is the most ancient psychotherapy known to mankind. People of every culture and belief have not only explored the higher stales of consciousness by taking the use of this technique, but also they used it to heal the sick through relaxation and suggestion. In the recent days the technique has gained ihe acceptance by both British Medical Association and American Medical Association.
Autosuggestion is the basic principle of the technique of kayotsarga Each part of the body is relaxed, in turn by coaxing autosuggestion.
Technique of kayotsarga:
• Sit in comfortable meditational posture (in Padmasana or Sukhasana).
• keep the eyes closed softly.
• Inhale deeply and silently for about 4 to 5 seconds, concentrating your attention on cranium (head), am! pressing your lips together exhale slowly without interruption.
• Produce the sound like the buzzing of a bee.
• This may last for about 8 -10 seconds.
• Inhale deeply again and repeat the performance nine limes.
• Then either maintain the same posture or lie down in supine pose; the legs fully stretched and foot a little apart. Keep the hands also stretched and in the sides with palms facing upward.
• Maintain the posture, keeping the neck, spine, buttocks and both the heels in touch with the floor.
• Relax all the muscles of your body and let the body become limp.
• Concentrate your mind on each part of the body, one by one. Allow each part to relax by the process of autosuggestion and feel that it has become relaxed.
• Starting with the big toe of the right foot, allow your mind to spread throughout the toe; suggest to the muscles and nerves to relax; experience the resulting relaxation and pass on the other parts of the right leg — toes, sole, heel, ankle, upper part of the foot, calf muscle, knees, thighs and buttocks. In the same way, relax the left leg up to the hip joint.
• Now relax the trunk from hip joint to the neck, passing through every part one by one.
• Then relax both limbs — fingers, thumbs, palms, wrist, lower arms, elbow and upper arms.
• Then relax both the shoulders and upper neck portion.
• Finally relax the head and adjoining parts — throat, chin, jaws, lips, tongue, cheeks, nose, eyes, ears, forehead and scalp.
• Then experience that the whole body is completely relaxed and is full of freshness.
• Retain the relaxed condition as desired.