Relaxation plays an important role in yoga and health. These advanced techniques, 31-Points Exercise, 61-Points Exercise (shavayatra), and 75 Breaths Exercise (shitili karana), build on the foundation of the relaxation methods presented in Guided Yoga Relaxations.
These practices help to make the mind more focused and one-pointed and are designed to help you learn to relax and meditate.Each method is practiced in the corpse pose. These practices help to master progressive awareness throughout the body.
The 31-Points Exercise establishes a steady focus at points in the upper half of the body, reducing the mind's tendency to wander.
The 61-Points Exercise traverses the entire body and quiets the body, nervous system, and mind.
The 75-Breath Exercise refines awareness of the breath and brings a sense of the deep connection between mind and body. It is one of the techniques used in yoga nidra (yogic sleep).
Each practice is preceded by a brief introduction.
About the Author
President and Spiritual Director of the Himalayan Institute and a clinical psychologist in private practice, Rolf Sovik, PsyD, has studied yoga in the United States, India, and Nepal. He holds degrees in philosophy, music, Eastern studies, and clinical psychology. Former Co-Director of the Himalayan Institute of Buffalo, NY he began his practice of yoga in 1972, and was initiated as a pandit in the Himalayan tradition in 1987. He is the author of Moving Inward, co-author of the award-winning Yoga: Mastering the Basics, and a contributor to Yoga International.