Yoga to Balance and Strengthen Nervous system, 2 of 3

Yoga for Nervous Disorders

The Practice

Begin in the crocodile pose and establish diaphragmatic breathing. Then, roll over into the corpse pose and briefly relax the muscles. Use a thin cushion to support the neck and head.

Supine Tension/Relaxation

 Tension and relaxation always begin at the end of a limb and proceed slowly toward the trunk. For example, when you tense your leg, begin with the toes and foot. When you relax it, the relaxation also begins from the toes and moves upward. Tense the muscles slowly, progressing gradually up the limb. The result is “rock hard” to the touch.

It is important to avoid sympathetically tensing other muscles of the body. When one leg is being tensed, for example, it is easy to inadvertently begin to tense the other. Doing this dissipates attention and energy.

In the corpse pose the legs are turned to the side, with the feet pointing slightly outward. Before you begin tensing a leg, bring the foot and leg to a fully upright position. Then point the toes away from the body; tension proceeds upward through the toes, foot, ankle, calf, knee, and thigh.

Before tensing the arm, the fingers and thumb are flattened and held together. The inner side of the fore arm and biceps all face up in the same plane. Tension and relaxation progress through the fingers, palm, wrist, forearm, elbow, and upper arm. When tensed, the arm is straight.

The tensing process will take 5 to 10 seconds. The tension is held for 10 to 20 seconds. Relaxing the limb will take another 5 to 10 seconds.

Remember if the limbs begin to shake, you are tensing too much and you should reduce the tension until the shaking stops. Keep your breathing uninterrupted, natural, and smooth throughout the exercises. Watch for, and eliminate, sympathetic tension in other parts of the body.

The exact sequence for practicing supine tension/ relaxation is given below. Between segments, pause and relax for 2 breaths. After completing the entire sequence, rest for 10 relaxed breaths.

Tense and relax the right leg—left leg—right leg—left leg.

Tense and relax both legs simultaneously. Repeat. Relax for 2 breaths.

Tense and relax the right leg and arm—left leg and arm—right leg and arm—left leg and arm. Relax for 2 breaths.

Tense and relax the right arm—left arm—right arm—left arm; then both arms simultaneously. Repeat. Relax for 2 breaths.

Tense and relax all the limbs simultaneously. Repeat. Relax for 10 breaths.

Boat Posture

Resting on the stomach, with the feet about 18 inches apart and the arms parallel, inhale and simultaneously raise the arms and legs until only the navel region remains on the floor. This is the boat posture. The arms remain alongside the ears and are slightly lower than the legs. Hold for 5 to 10 seconds as you continue to breathe smoothly. Then exhale, lowering the body, Rest briefly and do the posture a second time.

This posture strengthens the muscles of the back. At the same time it increases intra-abdominal pressure and promotes better circulation to the internal organs.

Before going on, relax in the crocodile pose, giving special attention to relaxing the spine, buttocks, and thighs.

 Ashvini Mudra

 In the beginning, practice this posture on the stomach until you have mastered the movements. After two or three weeks of regular practice, incorporate it as part of the standing tension/relaxation, which will follow later in the sequence.

Lie in the crocodile posture. Bring the legs together. Slowly roll the buttocks inward. Increase the tension, as if the anus were receding into the rectum. Tighten all the muscles inward, giving the effect of flattening the buttocks. The buttocks will be very firm. Hold briefly. Then slowly release the tension and relax.

Do the exercise a second time.

This posture tones the large buttock muscles and prepares you for mastering the internal locks that are used in advanced meditation practices. Create the tension evenly and slowly, without jerks. The buttocks actually can rotate as many as 6 to 7 inches in toward the center, as shown.

Before going on, relax for 10 breaths in the crocodile pose.

The Child’s Pose

 The purpose of the exercise is to adjust and correctly place the intestines in their abdominal seat. It is not a tension/relaxation technique.

Sit in a kneeling position with the top of the feet on the floor and the buttocks resting on the heels. Keep the head, neck, and trunk straight. Relax the arms, and rest the hands on the floor, with the palms upward and the fingers pointing behind you.

Exhaling, slowly bend forward from the hips until the stomach and chest rest on the thighs and the forehead touches the floor in front of the knees. As the body bends forward, slide the hands back into a comfortable position. Do not lift the thighs or buttocks off the legs.

Breathe evenly. As you inhale, the abdomen is fully expanded and presses against the thighs. When you exhale, the abdomen is vigorously pushed upward and pressure is released. Take five deep, vigorous breaths. Do not be concerned if your breath is noisy or less controlled than usual. After completing five breaths, slowly come back and sit on the heels. Let the circulation return to normal.

Standing Tension/Relaxation

This exercise focuses on the muscles surrounding the spinal column. Just as tension was created along the length of the four extremities in the first exercise, this exercise creates tension along the entire length of the spine, using a wall for support. Without support it is impossible to perform the exercise to perfection. Stand erect a few inches from a smooth wall with your heels together. Allow the buttocks, shoulders, and head to rest against the wall.

Begin the exercise by relaxing the body from the crown of the head down to the toes. Relax muscle groups systematically: the head and face, neck and shoulders, arms and hands, chest and upper back, abdomen and lower back, hips and buttocks, upper and lower legs, and feet and toes. After reaching the toes, take two breaths.

Next, tense upward from the toes to the thighs, pressing the legs together. Then perform ashvini mudra while maintaining the tension in the legs. Begin to tense the muscles surrounding the spine. Start Tensing from the base slowly up to the crown of the head. Hold the tension from the toes to the head, briefly at first, gradually increasing the time as you practice.

Adepts describe tensing each of the 32 segments of the spinal column, one by one. In the beginning you may find it difficult to locate and control the muscles around the spine. Do the practice in your imagination and you will gradually attain muscular control.

Maintaining a relaxed, diaphragmatic breath is particularly difficult in this exercise. It helps to tense the lower spine very slowly, reducing the effect of back tension on the muscles of the abdominal wall. At first you may find yourself inadvertently tensing the abdominal muscles, but you will gradually acquire the ability to tense the back without moving the abdomen.

Coming out of the pose, relax slowly from the toes to the legs and hips, upward along the spinal column, all the way to the crown of the head. You may feel lightheaded during this portion of the exercise. This sensation can be reduced by maintaining a relaxed breath. The legs may also feel shaky as they relax completely. Resting against the wall will be helpful as the breath returns to normal.

Perform this exercise twice.

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