Basic exercises for deep relaxation

Exercises: Taking in and Expansion
Training type: Relaxation Training
Element: Water
Chakra: Heart Chakra Exercises
Subtle body: Emotional Body

Requirements

Taking in and Expansion are two standing exercises for the upper body. They are comfortable, and everybody can do them.

Outcome physical

These two practices are deep relaxation techniques. Through smooth movements, the body softens on a deep level and releases all the stored tension. Especially the upper body holds a lot of strain, through emotional stress, like arguments, anxiety or, too much workload. Especially the heart chakra exercises soften this tension in the body and soul.

Outcome spiritual

These two exercises harmonize the emotional body, which is part of your aura. Once you let go of all pressure, you will feel a deep emotional relief. Through the soft movements, your body will calm down and connect to your soul on a profound and pressure-free level.

Best ways to do

Beginner Circuit: Alternate 15-30 seconds of Taking in and Expansion for 3 circuits.

Relaxation Circuit: Alternate 15-30 seconds of each activity with other relaxation exercises such as Dreamwaver, Letting go, Giving from the heart, and Falling into the earth.

Relaxation/Flexibility Circuit: Alternate 15-30 seconds of these two exercises with flexibility exercises, such as Backstretch, Chest stretch, Shoulder stretch, and side twist shoulder.

Guidance

1. Taking in

Stand with your legs 2 feet apart and close your eyes. Take your hands in front of your hips with the palms facing up. Start to move your hands slowly up to the chest, turn the palms around and slowly bring them back into starting position. Feel the calmness of the movement. Gently breathe.

Keypoints:

• Relax your shoulders
• Tuck your pelvis in
• Keep your knees soft

2. Expansion

Stand with your legs 2 feet apart and close your eyes. Take your arms in front of your chest with the palms facing each other. Start to open your arms until they are in line with your shoulders. Then move them back to the starting position. Feel the calmness of the movement. Gently breathe.

Keypoints:

• Relax your shoulders
• Tuck your pelvis in
• Keep your knees soft