At the end of every yoga session, you should practice a final relaxation lasting 15-
20 minutes. This will bring about complete physical, mental, and spiritual
relaxation, which is a key experience of yoga.
1. Inhale and lift your right leg 10cm (4in) off the mat. Hold your breath for a
few seconds, tense your leg, then exhale and allow your leg to drop. Repeat
with the left leg.
2. Inhale and lift both arms 10cm (4in) off the mat. Hold your breath for a
few seconds, tense your arms, then exhale and allow your arms to drop to
the mat.
3. Inhale and lift your hips and buttocks off the mat. Hold your breath for a
few seconds, tense your buttocks, then exhale and release.
4. Inhale and lift your chest off the mat. Hold your breath for a few seconds,
tense your shoulder blades, then exhale and release.
Following these steps your blood pressure and body temperature will drop
during final relaxation so, depending on the season, you may like to cover
yourself loosely with a blanket before you begin.
5. Inhale and pull your shoulders towards your ears. Hold your breath for a few
seconds, then exhale and release your shoulders.
6. Inhale and squeeze the muscles of your face tightly together. Hold your breath
for a few seconds, then exhale and release.
7. Inhale, open your mouth, stick your tongue out, and look to your forehead,
Hold your breath for a few seconds, then exhale and release.
8. With an inhalation, slowly roll your head to one side; with an exhalation, roll
it to the other side. End by bringing your head back to centre.