PMR, or progressive muscle relaxation.
Well, it is a technique that can help you
release your muscle tension quicker and deeper.
And it's actually one of the things
that got me hooked on yoga because it is so effective.
A lot of times you'll do this at the end of a yoga class
before your final relaxation,
or you may have even done this during a meditation.
My name is Ann Swanson,
author of the book, "Science of Yoga,"
and make sure you stick around for the end of this video
for a short but effective practice
of progressive muscle relaxation
so you can really feel these profound benefits.
Also, make sure you click subscribe below,
like the video, comment.
Now technically, progressive muscle relaxation
is a technique developed in the 1920s
by an American doctor, Edmund Jacobson.
And he is widely known as the man who created relaxation.
Well, really, he was just using this technique
sequentially with his patients to help them with anxiety.
And we can't really say he created relaxation.
If anybody created relaxation,
it would be the ancient yogis or qigong masters,
or really we're just constantly rediscovering relaxation
and how to relax better as humans
because it is our natural state.
And we're constantly trying to get back
to that natural state.
This efficient technique helps us do just that.
So here's how it works.
Basically, you squeeze and release each body part
from head to toe or from toe to head sequentially.
And you are working with your physiology
because when your muscle fibers contract,
concentrically contract or get shorter,
after they release, they have a greater capacity
to lengthen longer than they were before
to go into a more lengthened and released position.
Also, you're teaching your brain the difference between
a squeezed and tense muscle
and a released and relaxed muscle.
So let's try it.
First, we're gonna try it
just with our shoulders so you can feel,
and then we'll do the full body relaxation
for a few minutes to get the full effects.
Start by sitting and squeezing your shoulders
up toward your ears.
Squeeze, squeeze, squeeze, squeeze the tension out.
You can even pucker your lips, squint your eyes,
and release, release and roll your shoulders a little bit
and let them drop.
Close your eyes for a moment
and allow your shoulders to release and drop.
You may feel a way wave of relaxation,
of release over the area.
And take your time and lie down to join me
for a little bit longer of a practice.
So you can lie on the floor
or your couch, your bed, whatever's comfortable.
This'll just be a few minutes, but it'll be worth it.
(birds singing) (serene music)
And as you lie here, do any movements
you need to do to get just 10% more comfortable.
And then once you find that place,
just notice how your body feels.
We'll be moving through each of your body parts,
tensing and releasing the muscles in the area.
And each muscle group should be tense
but not in the form of strain or cramping.
So don't take it that far.
If you have any injuries,
you can just feel free to skip that area.
But start by being aware of your body
moving with your breath.
More quickly, do a body scan from head to toes,
noticing your facial muscles,
how you're holding them,
your scalp,
neck, and shoulders.
Feel your shoulders.
Feel your arms lying in their place
and your hands.
Feel the palms of your hands.
Feel your whole torso
moving with your breath.
Feel the front of your torso
and your back.
Feel around your hips,
thighs and buttocks,
lower legs
and feet.
Feel your whole body lying here.
And we're just gonna notice how there's a natural change
of tension and release, relaxation with each breath.
So take a little bit deeper of an inhale.
Feel an expansion, the tension rising a little bit.
And at the top of the inhale,
maybe inhale a little bit more and then let it go.
Exhale, release completely.
Notice how your body can release more with the exhales.
Let's try that again with another breath.
With the inhale, feel the expansion
of your rib cage and belly.
Feel how the pressure and tension
rise a little to a natural level.
You can withstand it.
And then with the exhale, when you're ready,
feel it, let go.
Feel your muscles release a little bit,
using the exhale to help you relax.
You're welcome to use your breath throughout this exercise,
inhaling with the squeezing and exhaling with the release,
or breathe freely through the whole time.
So take a moment
and bring your awareness into your toes and feet.
Feel your feet fully
and then curl your toes, squeeze your feet a little bit,
and squeeze your calf muscles and let go. (sighs)
Wiggle your toes.
Maybe rock your lower legs side to side,
allowing your feet and lower legs to release
and noticing the difference between
how it feels to be in tension
and relaxation or release.
Bringing the awareness now up to your thighs and buttocks
and squeeze, feel your butt cheeks squeeze together.
Feel a little lifting action
and squeeze, squeeze, and let go. (sighs)
Long exhale and allow those muscles to wiggle,
settle a little, and then release completely.
Bringing your awareness up to your abdomen,
squeeze your belly button in toward your spine,
sucking your stomach in.
Squeeze, squeeze, squeeze, and release. (sighs)
Now allow your abdomen to move freely with your breath.
Allow a sense of the rib cage and belly
expanding with the inhales
and releasing down and in with the exhales.
Feel this for a few moments.
And bringing your attention to your arms and hands,
feel your arms lying here in this position.
Feel your hands and all of the sensations
present in your hands
and then curl your fingers,
lift your arms, bend your elbows,
lift both arms up a little,
squeeze, squeeze, squeeze and drop them.
Feel your arms release down.
(birds singing) (serene music continues)
And rest your awareness in your upper back
around your shoulder blades.
Squeeze your shoulder blades back toward each other.
Squeeze, squeeze, kind of puffing your chest
a little bit forward and release.
Allow your shoulders and upper back to release.
Now take your shoulders and bring them up to your ears.
Shrug them up. Squeeze the tension out, out.
Squeeze and let it go.
Walk your shoulder blades down your back,
bringing the shoulders away from the ears,
and then feel the area as if a weight
has just been taken off of your shoulders.
Releasing.
Use the exhales to release a little deeper
around your shoulders and upper back.
And last, bring your awareness to your facial muscles.
Now squint your eyes, pucker your your lips,
squeeze around your forehead and cheeks,
feel the tension, letting it out, out, and let go.
(Ann sighs)
Allow your lips to gently touch each other
and feel your eyes relax deep back in their sockets.
The skin around your eyes releases
around your nose,
releasing,
feeling the breath moving in and out of your nostrils.
Feel your mouth relaxing
with your lips gently touched together.
Jaw drops,
letting go of any facade
you tend to hold on your face through the day.
Just let your facial muscles go.
No need to hold them.
You are safe.
Even release around your ears if you can.
Notice what it feels like
to relax around your ears.
Now, feel all of your sensory organs relaxing,
your eyes,
nose, mouth,
ears.
When you release around your sensory organs,
when you relax those areas,
it tells your nervous system you are safe
and brings you deeper into this relaxation response.
Feel your whole face releasing.
Feel your whole body releasing,
letting go,
dropping.
It's safe to let go
and surrender to gravity's pull,
going limp,
surrendering to gravity.
And notice what deep relaxation feels like.
Physically, what does it feel like
to actually release your muscle fibers?
Let go of holding them unnecessarily.
What does it feel like to let go physically?
In this state, what does it feel like
psychologically, emotionally?
What happens to your thoughts?
Do they slow? Do they change?
How do you feel overall?
A deeper level of wellbeing?
In this state, do you feel less pain,
more awareness,
more joy?
Rest in this state of awareness
and take a few moments to simply enjoy.
Thank you for joining me
for this progressive muscle relaxation practice.
I'm looking forward to seeing you next time.
Be well.
(birds singing) (serene music continues)