Quick Relaxation Techniques (QRT)
I. Starting position (Sthiti): shavasana
II. Practice
Phase 1
- Perceive the abdominal movements . Observe the movements of abdominal muscles going up and down as you breathe in and out normally.
- Do five cycles.
Phase 2
- Synchronize the abdominal movements with deep breathing. The abdomen goes up with inhalation and comes down with exhalation .
- Do five cycles.
Phase 3
- Energize the body and feel the lightness, as you inhale deeply and slowly. During exhalation completely collapse all the muscles, release the tension and enjoy the relaxation.
- Do five cycles.
- Chant “AAA” in a low pitch while exhaling . Feel the vibrations in the lower parts of the body.
- Slowly and gradually come up from either the right or the left side of the body.