Tensing your Muscles to Relax

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• Lay on floor or bed, fell the wieght of your bones and muscles
• Take turns tensing each muscle area for 5 secs
• Notice how it feels to be relaxed in between tensing your muscles.

2. Relax and feel yourself just laying there.

3. First, start by tensing your feet muscles (keep all other muscles relaxed) for five seconds. First had, graddually working to as hard as you can tense them.

4. Relax all your muscles, and take a deep breath or two.

5. Move on to your lower leg. Do same idea as above.

6. Next upper legs and thighs.

7. Then abdominal and lower back muscles.

8. Now upper back and shoulder muscles.

9. The arm muscles now.

10. Finally all your face and head and neck muscles.

11. For the final part of this excersize start from your feet and like a wave, tense up all your muscles at the same time, hold it for five seconds and relax. this finishes up step 1 of yoga.