Creative Relaxation^SM:
A Yoga-Based Program for Regular and Exceptional Student Education

Louise Goldberg, M.A., R.Y.T., L.M.T.

Published in The International Journal of Yoga Therapy, No. 14 (2004)

Creative Relaxation^SM CHAIR SERIES

1. CHECK SEATED POSTURE: Form as many right angles as possible. Breathe softly through the nose, keeping belly relaxed.
2. 3 HUH BREATHS: shrug shoulders (or one at time) up to ears with inhalation; release with exhalation.
3. BUTTERFLY HANDS: Shake arms and wiggle hands all around your body as if they were butterflies. (Good alternative to hand flapping or straying hands.)
4. SILENT SCREAM: Open mouth, yawn, and stretch eyes open wide. Exhale with gush.
5. NECK ROLLS: Sitting straight, lower chin to chest. Inhale. With exhalation, roll head right, keeping chin low. Inhale. With exhalation, roll head left. Repeat.
6. SEATED FOLD: Hang forward in chair. Drop arms toward the floor. Roll up slowly.
7. SUPPORTED BACKBEND: Reach each arm around back of chair. Lean back and stretch chest.
8. TWIST: Reach across right side of your body with both hands. Hold onto back or sides of chair and twist upper body toward the right, keeping your seat. Reverse.
9. PUMPING BREATH: Interlace fingers. Bend elbows and place palms behind head with. With inhalation, open elbows. With exhalation, close elbows.
10. SEATED RELAXATION: Tense and relax hands, arms. Tense and relax feet and legs. Tense and relax face. Yawn, stretch face, soften face. Take slow, soft breaths. Feel the abdomen inflate with inhalation, deflate with exhalation.
11. 3 HUH BREATHS

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© Louise Goldberg 2004