Getting Loose

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Before you start:

Loosen your clothes and take off your shoes
Shut the door, dim the lights, put on music or a fan if you need to drown out noise
Make yourself comfortable on the floor or bed and lie flat on your back
Gently "shake out" your arms, legs, and head and go as limp as you can

And begin.....

Legs--hold one leg straight with toes pointed above the ground a few inches for about 10 seconds and then relax. Repeat with your toes flexed back towards your head and then relax. Repeat with your other leg.
Buttocks and Thighs--tighten these muscles and hold for at least 10 seconds and then relax. Repeat.
Stomach--do the same procedure for your abdominal muscles.
Back and Neck--arch your back from tailbone to neck and hold 10 seconds or so and then relax. Repeat with your knees and head pulled tightly to your body and then relax.
Shoulders--give yourself a big hug and hold for 10 seconds and then relax. Now try to pull your shoulder blades together, hold, and relax.
Arms--clench your fists and pull them back towards your arms, extend your elbows fully and hold at least 10 seconds and then relax. Then again with fists clenched fold your arms tightly against your chest and hold for at least 10 seconds.
Face--squeeze your eyes and mouth tightly shut and hold for 10 seconds and then relax. Now open your eyes and mouth as wide as you can, hold for 10 seconds and relax.
Eyes--with your head still slowly rotate your eyes clockwise and then counter-clockwise. Next rub your palms together briskly until warm and then cover your closed eyes.
Entire body--clench your hands and feet, straighten your arms and legs, arch your back as much as you can and hold until you tremble, and relax.

Then...

with eyes closed take a leisurely survey of your body and feel how relaxed you are. Think of something peaceful--floating on the water on a sunny day, rocking gently in a hammock in a warm breeze. At this moment there is nothing else you need to do.

Still feeling tense or want to be even more relaxed?

Try some breathing exercises.

Inhale slowly and deeply through your nose. Hold the breath for up to the count of 7 and than exhale slowly through your mouth over the count of 8. Contract your abdominal muscles to ensure that you have expelled as much air as possible.
Repeat several times aiming for a breath about every 10 seconds.

Place one hand on your chest and the other on your abdomen. If your abdominal hand rises higher you are doing abdominal or diaphragmatic breathing. If your chest hand is higher then you are chest breathing. Diaphragmatic breathing is more efficient and leads to more stamina and decreased tension.

Another breathing exercise can bring a quick release of tension.

Inhale and then release it in many short bursts through your nose or mouth until you can not force out any more air. Then slowly inhale as deeply as you can and slowly exhale.

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Loosen your clothes and take off your shoes

Shut the door, dim the lights, put on music or a fan if you need to drown out noise

Make yourself comfortable on the floor or bed and lie flat on your back

Gently "shake out" your arms, legs, and head and go as limp as you can

Legs--hold one leg straight with toes pointed above the ground a few inches for about 10 seconds and then relax. Repeat with your toes flexed back towards your head and then relax. Repeat with your other leg.

Buttocks and Thighs--tighten these muscles and hold for at least 10 seconds and then relax. Repeat.

Stomach--do the same procedure for your abdominal muscles.

Back and Neck--arch your back from tailbone to neck and hold 10 seconds or so and then relax. Repeat with your knees and head pulled tightly to your body and then relax.

Shoulders--give yourself a big hug and hold for 10 seconds and then relax. Now try to pull your shoulder blades together, hold, and relax.

Arms--clench your fists and pull them back towards your arms, extend your elbows fully and hold at least 10 seconds and then relax. Then again with fists clenched fold your arms tightly against your chest and hold for at least 10 seconds.

Face--squeeze your eyes and mouth tightly shut and hold for 10 seconds and then relax. Now open your eyes and mouth as wide as you can, hold for 10 seconds and relax.

Eyes--with your head still slowly rotate your eyes clockwise and then counter-clockwise. Next rub your palms together briskly until warm and then cover your closed eyes.

Entire body--clench your hands and feet, straighten your arms and legs, arch your back as much as you can and hold until you tremble, and relax.

with eyes closed take a leisurely survey of your body and feel how relaxed you are. Think of something peaceful--floating on the water on a sunny day, rocking gently in a hammock in a warm breeze. At this moment there is nothing else you need to do.

Inhale slowly and deeply through your nose. Hold the breath for up to the count of 7 and than exhale slowly through your mouth over the count of 8. Contract your abdominal muscles to ensure that you have expelled as much air as possible.

Repeat several times aiming for a breath about every 10 seconds.

Inhale and then release it in many short bursts through your nose or mouth until you can not force out any more air. Then slowly inhale as deeply as you can and slowly exhale.