Thyme
Relaxation Sequence - Balance
Try this..... a relaxation sequence I have used in some of my work-shops. It takes only a few minutes, but can calm and relax after a hectic day...
With eyes closed or just looking at the ground..
Stabilise feet on floor, balance weight between toes and heels
Raise toes, tense legs and buttocks
Hold for 5 secs and release
Extend arms over head
Interlace fingers, palms upwards & stretch
Relax & drop shoulders
Lower arms
Raise shoulders up, hold then lower
Place hands on top of thighs
Curl / tilt pelvis forward
Pulling up and out of the hips, bend forwards - head towards knees
Drop chin onto chest
Bring hands to knees
Roll back up slowly with head raising last
Drop left arm, place left hand on chair
Turn upper body left and place right hand holding outside left knee
Straighten, lifting out of hips and inhale
Turn upper body left with exhale
Return with inhale
Relax arms with exhale
Drop right arm, place right hand on chair
Turn upper body right and place left hand holding outside right knee
Straighten, lifting out of hips and inhale
Turn upper body right with exhale
Return with inhale
Relax arms with exhale
Stabilise feet on floor, balance weight between toes and heels
Rest hands on lap
Align knees, relax hips and shoulders
Adjust head so central between shoulders
Inhale through nose
Exhale through mouth