Relaxation Exercises That Can Be Done on Your Floor!
This series of movements that has been selected not only for beauty of sequence, but for the fundamental principles of movement in general and of balance in particular. Once this effortless way of moving has been acquired by practice, the everyday movements of life become complete exercises in themselves. Lie on your back, with the spine well-anchored to the floor, feet close to the body, arms at the sides and the palms down.
Draw the knees up (one at a time) towards the chest. Then place one hand on each knee with the arms fully extended. Bring the knees towards the chest alternately—one arm is always fully extended as the other one flexes. This not only draws the shoulders down but eliminates activity of the ever-busy neck and shoulder muscles. Your head, shoulders and neck will become so relaxed you, too, will acquire a sculptured quality that will bring about a calming relaxation free of the physical effects of stress. Continue the same movement, bringing both knees towards the chest and then extending both arms fully.
Notice that it is deep elbow flexion that brings the knees towards the chest without straining either the neck or the shoulder muscles. Notice also, how much more satisfying it is to inhale when the arms are extended and to exhale when the knees flow towards the chest. This movement sets up within you a pleasant in-and-out rhythm, a coming and a going, an ebb and flow.
With the arms fully extended and the hands on the knees, roll on your hips from one side to the other on the highest point of the hip muscle; turning your head to the opposite of the hip roll aids balance. Go to either side as far as you can maintain balance.
Now roll to the right side. Extend the upper leg (left) parallel to the floor, without any change in the position of the hand, which glides along on the thigh. The extended leg returns to its original position and the knee flows back to the hand. Center yourself and feel how easily your spine rests on the floor. You roll over to the other side and extend the other leg (right) in the same way. Alternate a few times.
The emphasis on keeping the hand relaxed and its position unchanged as it glides along the thigh, is to eliminate the slightest possibility of wasted motion which not only means lost energy, stress related health problems, and anxiety, but usually contributes to causes of stress and short, jerky, unattractive movements.
The next exercise is a continuation of the one above; only now as you extend your leg, let your arm flow back overhead close to the ear. Alternate several times. A further continuation of the exercise above, only now you add a leisurely unfolding of both arms and both legs to their fullest capacity. Here again the movement is done with greater ease by inhaling when the hands are on the knees and exhaling with the unfolding of the arms and legs.
You will find that added to the power and fascination of these balanced, effortless movements is their sequential development. Each exercise is the natural extension of the one preceding it; each change of movement gently leads into the one to come. Imperceptibly you have developed automatic control in the performance of a series of movements which together form a beautiful, satisfying, rhythmic pattern. What gives the greatest feeling of satisfaction is that without consciously aiming for it, the beauty of form and line and the grace of movement establish relaxation response, stress reduction, and deep breathing.
The next exercise brings this entire series of movements to its ultimate expression. Lie on your back, with the knees towards the chest and the arms overhead resting on the floor. Notice how much stronger and well-anchored your spine feels now, as you center yourself.
Take a full breath, and then roll slightly to one side. Exhale as you extend the arms and legs simultaneously. It is a complete and spontaneous unfolding. The entire body is in balance. You can attain grace by practice and persistence. This air-born attitude is well within your possibilities, once you become confident that your body is capable of such action. When you know you can, you venture to be all that you are.
You have now completed your introductory set of exercises lying on the floor. Already you have accomplished a great deal. You have become better acquainted with your own mechanism, have learned to use it to your own advantage, and have begun to trust its power of accomplishment. Whatever doubts you may have had about its shortcomings have been dispelled by the realization that muscles respond almost gratefully, when coaxed into the action for which they were designed. Now, as you lie on the floor, take this opportunity to surrender completely to your essential needs.
This hour is yours, free from interruptions, causes of anxiety, job stress, and clamorous demands. It is your time to gather your forces together; it is your time for the unification of your many selves. Every person should have a brief period of tranquility during the day; some time to be alone for contemplation, or a centering line of thought. This is indispensable if you are to maintain your strength for all the giving that life demands and to withstand the domestic, social, economic and community pressures that crowd you.
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iTunes is a media center where we can download music and videos easily. However, music and movies purchased from iTunes can be only played on Apple products due to DRM (Digital Rights Managements) protection. If you want to view your iTunes purchased movies on your home DVD player, you will have to remove iTunes DRM first and then you are able to burn iTunes movies to DVD. Here’s we include the easiest solution to remove DRM and burn iTunes movies to DVD. Learn today and enjoy your iTunes media files freely.
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Regard to DRM protection removed iTunes movies, you may want to view them on your home DVD players. In this case, you will need a DVD burning software to convert and burn iTunes to DVD. DVD Creator is an easy to use iTunes to DVD converter software. Below is the detailed guide on burning iTunes movies to DVD:
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The QuickTime (.MOV) file format is a file extension used by the QuickTime-wrapped files. The format was created by Apple Computer to work with multimedia files. Though MOV files are quite often found in the web, to play them on Windows computer one has to install an extra component or convert to other format. MOV is a container format and can contain video, animation, graphics, 3D and virtual reality (VR) content or text (for subtitles, for example). With DVD burning tool, you can burn QuickTime MOV videos to DVD easily.
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Digital rights management (DRM) is a generic term for access control technologies that can be used by hardware manufacturers, publishers, copyright holders and individuals to limit the usage of digital content and devices. The term is used to describe any technology that inhibits uses of digital content not desired or intended by the content provider. The term does not generally refer to other forms of copy protection which can be circumvented without modifying the file or device, such as serial numbers or keyfiles. It can also refer to restrictions associated with specific instances of digital works or devices. Digital rights management is used by companies such as Sony, Amazon, Apple Inc., Microsoft, AOL and the BBC. With DRM Media Converter, you can enjoy DRM files on your digital players freely and legally.
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