Stress ist in unserem Alltag allgegenwärtig. Oft regiert unser Körper mit Verspannungen in unseren Muskeln. In der Progressiven Muskelentspannung (PME) spannen wir gezielt verschiedene Muskelgruppen an, um diese kontrolliert zu entspannen. Der aktive Wechsel kann die Körperwahrnehmung verbessern. Und helfen Stress besser abzubauen und das Nervensystem zu beruhigen.
Wichtig: Übe PME auf eigene Verantwortung. Wenn du dir unsicher bist oder unter akuten organischen und/oder mentalen Belastungen leidest, kläre vorher mit deinem Arzt/Ärztin, ob PME für dich geeignet ist.
Wenn du Kontaktlinsen trägst, nimm diese eventuell vor der Übung heraus. Lasse Übungen weg, wenn sich diese für dich nicht gut anfühlen.

Progressive Muskelentspannung

Progressive muscle relaxation(PMR) is a great technique to relieve stress from our body, our muscles. Due to the high stress level in our fast driven culture we hold a lot of tension in your tissues without realizing. Which as a result can lead to many forms of physical pain and stress related issues. Practicing PMR can help us to improve body awareness and consciously releasing tension from the muscles. PMR has a soothing effect on the nervous system.
If you are unsure if Progressive Muscle Relaxation is for you, or knowing you suffering from a recent physical or mental health issue, please check in with your doctors first.
If you wearing contacts you may want to remove them before beginning your practice.
If you feel uncomfortable at any point with any of the poses, please skip them.
Please bear in mind you are practicing on your own responsibilities.
Enjoy the practice!

Progressive Muscle Relaxation

In unserem schnelllebigen Alltag sind wir Stress permanent ausgesetzt. Diese Anspannung halten wir in unseren Muskeln. Bei Entspannungsformen wir Autogenem Training (AT) nutzen wir positive, formelhafte Sätze, ähnlich wie bei einer Hypnose, um das Bewusstsein auf bestimmte Bereiche im Körper zu lenken, um loszulassen und das Körperbewusstsein zu trainieren. Wir lernen das bewusste Umschalten vom Wachzustand zur Entspannung.
Bei diesem Autogenen Training liegt der Fokus auf den Armen und der Schwere Übung.
Zur Vorbereitung: Suche dir einen ruhigen Platz, an dem du nicht gestört wirst. Leg dich hin oder setz dich in einen Stuhl oder Sessel, in dem du dich zurücklehnen kannst. Falls du eine Brille oder Kontaktlinsen trägst, leg deine Brille ab oder nimm deine Kontaktlinsen heraus. Stell sicher, dass nichts an der Kleidung dich einengt. Leg deine Hände bequem auf deinen Beinen oder der Armlehne ab.
Wenn du unter akuten mentalen Problemen, Trauma oder anderen Formen physischer Belastung stehst, sprich bitte vorher mit deinem Arzt oder Ärztin.
Bitte beachte, dass du auf eigene Verantwortung übst.

Yoga Nidra X Autogenes Training Arme - Schwere Übung - Long Version

Autogenes Training X Yoga Nidra Arme Schwere Übung - Short Version

In our fast paced society we are dealing with a high stress level, constantly. As a result our muscles tighten up, though we think we are relaxed. Autogenic Training (AT) is a great tool to forester body awareness. Learning were we hold tension when we are under stress.
With AT we learn to consciously switch from the awake state to subconscious state of relaxation. To achieve that, similar to hypnosis, we use a set of positive self-statements addressing different body parts. Through this process a positive effect is induced on the nervous system.
This recording focusses on the arms.
Prep for your relaxation: find a quiet place, free from distractions. Turn off your phone. You can lie down or recline in a chair. Loosen any tight clothing, if you are wearing glasses or contacts, remove your glasses or contacts. Rest your hands in your lap or on the arms of the chair.
PLEASE bear in mind that you are practicing on your own responsibilities.
If you are suffering from any recent trauma or mental health issues, please check in with your doctors, if autogenic training is for you.

Autogenic Training Arms Long Version

Autogenic Training Arms Short Version

In our fast paced society we are dealing with a high stress level, constantly. As a result our muscles tighten up, though we think we are relaxed. Autogenic Training (AT) is a great tool to forester body awareness. Learning were we hold tension when we are under stress.
With AT we learn to consciously switch from the awake state to subconscious state of relaxation. To achieve that, similar to hypnosis, we use a set of positive self-statements addressing different body parts. Through this process a positive effect is induced on the nervous system.
This recording focusses on the whole body. If you have any issues with irregular heartbeat or breathing, please make sure to address a regular heartbeat and breathing.
Prep for your relaxation: find a quiet place, free from distractions. Turn off your phone. You can lie down or recline in a chair. Loosen any tight clothing, if you are wearing glasses or contacts, remove your glasses or contacts. Rest your hands in your lap or on the arms of the chair.
PLEASE bear in mind that you are practicing on your own responsibilities.
If you are suffering from any recent trauma or mental health issues, please check in with your doctors, if autogenic training is for you.

Autogenes Training X Yoga Nidra Arme Schwere Übung - Short Version

The Rolling Yogi

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