The Benefits of Progressive Relaxation and Yoga

1. The Benefits of Progressive Relaxation and Yoga Created by: Courtney Mateo

2. What is Progressive Relaxation? • The Progressive Relaxation Technique is one that involves tensing and releasing the major skeletal muscles of the body. • It is also known as Progressive Muscle Relaxation and is something that is involved in the practice of yoga. • PMR was developed by Dr. Edmund Jacobson, an American physician who was trying to get a better understanding of the mind-body relationship, and the method of stress reduction by way of Progressive Muscle Relaxation (Cooke, 2015). Image source: https://timeline.com/edmund-jacobson-relaxation-productivity-b592ce4e7b9f

3. The technique • In this technique, you focus on tensing the muscle group very slowly, and then relaxing each muscle within the group (“Relaxation techniques: Try these steps to reduce stress”, 2017). • When preparing for PMR either start by focusing onyour toes, or start at your head, this can be done sitting down, lying, or leaning back (Jenkins & Randall, 2012). • Tense your muscles for about five seconds, and then relax for thirty seconds, repeat with ascending or descending muscles. • By achieving a state of relaxation via smoothing over the serious muscle groups it allows the Central Nervous System to relax as well, relieving stress, and muscle tension (2017). Image source: https://www.teacherspayteachers.com/Product/Progressive-Muscle-Relaxation-3162931

4. Image source: https://georgewatts.org/2010/09/05/progressive-muscle-relaxation/

5. An example of Progressive Muscle relaxation • As one begins the progress of PMR, your body should start by feeling very heavy and warm. • Focus on your chest; take a deep breath and allow air to completely fill up your lungs. • Release the air focusing on the chest area • Do this again and hold your breath for 5 seconds while contracting your chest muscles, and release and relax for 30 seconds. Image source: https://www.shutterstock.com/search/pectoralis+minor Image source: https://www.goodhealth.co.nz/health-articles/article/breathe-your-way-through-stress

6. BENEFITS OF PROGRESSIVE MUSCLE RELAXATION • Anxiety relief • Stress relief • Aides in dealing with muscle soreness • Reduces intensity of head ache caused by muscle tension • May improve sleep Image source: https://anxietyexit.com/progressive-muscle-relaxation/

7. muscle groups that can easily undergo pMR • Forehead • Eye muscles (eye lids) • Mouth (cheeks included) • Neck • Chest • Shoulders • Upper back • Lower back • Abdominals • Gluteus muscles • Upper leg • Lower leg • Toes • Fingers • Forearms Image source: https://stress.lovetoknow.com/Progressive_Muscle_Relaxation

8. Progressive muscle relaxation in yoga Start by focusing on forehead muscles • A moment of PMR in yoga occurs savasana. • Savasana is the corpse pose in yoga. This pose is taken at the end of the yoga practice. • During this pose, the goal is to relax both the body and the mind, by way of PMR. • The yoga instructor will have you lay on your back, start to play peaceful music and say “savasana”. • The yogi’s will then begin the process of tensing and relaxing each major muscle group until they are completely relaxed and still. • Some even fall asleep after while waiting for the song to end. Then move down the body Image source: https://theyogahub.ie/dont-skip-savasana-5-reasons-corpse-pose-might-important-part-practice/

9. Yoga and recovery • Yoga is practiced by athletes and non-athletes alike. • It is a great way to increase flexibility and mobility, stretch out sore muscles and mentally/physically decompress. • Often times hot yoga is taken because it allows you to soften and bend much easier due to the fact that your entire body is warm and it may take away the tense feeling in your body. • Hot yoga often allows people to feel as though toxins are leaving the body, whether they are actual toxins or something spiritual. • Yoga can also benefit those with certain injuries by being able to stretch and strength certain muscles via careful and cautious stretching and holding yoga positions. Image source: https://www.bewellbuzz.com/body-buzz/yoga-for-athletes/

10. Image source: https://www.menshealth.com/health/a19546955/benefits-of-yoga-for-men/ Image source: https://www.popsugar.com/fitness/Yoga-Sequence-Relieve-Lower-Back-Pain-20265058 Image source: https://www.titusvilleyogaloft.com/ Image source: https://www.self.com/gallery/get-strong-with-this-intense-full-body-yoga-routine

11. Most importantly… Yoga is FUN Image source: http://www.healthlifestyle.us/yoga/easy-yoga-train-to-get-slim-thigh.html

12. References Cooke, H. (2015). Progressive Muscle Relaxation. Retrieved September 23, 2018, from http://cam-cancer.org/The-Summaries/Mind-body-interventions/Progressive-Muscle-Relaxation/What-is-it Jenksin, S., & Randall, C. (Eds.). (2012,). Progressive Muscle Relaxation. Retrieved September 23, 2018, from https://www.nationaljewish.org/health-insights/stress-and-relaxation/relax/muscle-relaxation Sivananda Yoga Vedanta Centres - Final Relaxation. (n.d.). Retrieved September 23, 2018, from https://www.sivananda.org/teachings/asana/final-relaxation.html