The relaxation state is the same as the state of release. The ability to relax on a physical and mental level is one of the highest peaks in yoga. In yoga, relaxation is understood as a feeling of being inside the body and being detached from the outside world. It is a springboard for meditation. Through relaxation, the body and the mind can get rid of fatigue and exhaustion. Accompanying symptoms of relaxation include the decreased muscle tension, blood flow and body temperature (by to 2°C), slowing of the pulse, respiratory rate and metabolism. The frequency of brain waves decreases to the alpha level (7-14 Hz), in deep relaxation states to the level of theta (4-7 Hz). Unlike deep sleep with the delta level (1-4 Hz), relaxation is a waking state.
Relaxation can be practiced separately or within a class – at its beginning or end, but also during a class. It is important to choose a convenient and comfortable pose. The place where we relax should be warm, quiet and safe. The relaxation time depends on how advanced clients are. More advanced yogis can practise it longer. The body should be restful and still. The basic relaxation asanas include the corpse pose (Shavasana) and flapping fish pose (Matsya kridasana).
Attention gradually focuses on specific places of the body, using the idea of tension and relaxation. To induce the tension, we can use gentle motions. We recommend starting in the lower limbs and continuing through the trunk to the head.
Attention gradually focuses on the individual parts of the body. In these parts, we create a feeling of heaviness, then lightness. The idea of heaviness can be induced with the attention focused on the contact of the individual body parts with the mat.
Attention focuses on breathing, which we do not influence intentionally. We notice where the breath comes from and where it flows. It is advisable to start to follow breathing through the nose, where it is easier to feel. We can concentrate on the breathing temperature, moisture, or sounds accompanying inhales and exhales. The breath can be gradually observed down to the lower extremities.
Attention focuses on the movements rhythmically accompanying breathing. We can lay palms on the body parts in which we observe the breathing movements (the belly, chest, back, etc.). We follow the expanding and shrinking movements in the selected parts. In this way, the breathing movements can also be felt in the lower extremities.
Attention first focuses on the rhythm of breathing. Then we begin the inner or silent recitation of a mantra. Short mantras are recommended to be used. The ones lasting one breath cycle are ideal, such as "So Ham" or "Om". Recitation of mantras is one of the most effective relaxation techniques.
Visualizing or recalling images or ideas in the mind is a very frequent type of relaxation. We can work with the idea of the sea, a beach and many other places. We can enjoy the pleasant feelings we experienced when we first saw the sea, felt a salty wind, climbed a hill, experienced a sunrise or sunset, etc. It is advisable to choose neutral and safe images to avoid any unpleasant or traumatic experiences (if they saw a person drowning in the sea in their childhood, they may feel anxiety).