;

Guided Relaxations to Melt Away Stress

$129 USD free today for members!
Start Now
“High quality courses and classes with experienced and authentic instructors.”

Course Overview

Establish a rhythm of calm you can carry into your daily life with this all-levels relaxation program. Rolf will introduce you to the basics of practice (posture setup and guidelines) before guiding you through four relaxation methods that utilize body, mind, and breath awareness. Let the stillness and quietude you cultivate become a constant friend and allow your breath to fill you with a sense of well-being.

Return to these practices whenever you need them.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

1hr to complete

Collapse all

Section 1
  • Relaxation is one of life's most pleasant experiences because it brings about feelings of balance, comfort, and safety. In this module, Rolf Sovik gives you an introduction to the practice.
Section 2
  • What do you need to know before you get started? In this module, you'll learn how to set up a comfortable relaxation posture and explore general guidelines that can help you get the most out of your practice.
Section 3
  • In this short introduction, you’ll get a brief overview of the practice and benefits of systematic relaxation, the first method of guided relaxation you’re going to explore.
Section 4
  • Let your body and mind rest during this calming, guided practice of systematic relaxation, where you’ll “travel” with awareness through your body, releasing tension from the crown of your head to the tips of your toes.
Section 5
  • In this short audio session, you’ll get a brief overview of relaxed breath training and its benefits, which will prepare you for the next practice: a guided breath training practice in crocodile pose.
Section 6
  • Breathing is a natural and automatic process, but breathing well requires conscious awareness and training. Learn how to strengthen your diaphragm and cultivate a deep, relaxed breath pattern with this guided practice of crocodile pose.
Section 7
  • In the following systematic relaxation practice, you’ll continue bringing attention to various parts of your body, but this time you’ll travel from the outer surfaces of your body to its core.
Section 8
  • This variation of systematic relaxation practice, replete with guided imagery, will draw your attention deeply inward—to the level of skin, muscle, deep tissue, and bone—while anchoring your mind in the flow of breath. Let yourself rest deeply and completely, from within.
Section 9
  • In this module, you’ll get a brief overview of point to point breathing, a relaxation practice that creates a powerful link between body and breath.
Section 10
  • Explore point-to-point breathing, where you’ll rest your attention on a wave of breath that flows back and forth between points of your body. As you move into a deepening sensation of rest, envision your body as a vessel—emptying and releasing tension as you exhale, filling with fresh energy as you inhale. Enjoy this calming exploration of body, mind, and breath.

How to Get This Course?

To obtain unlimited access to this course on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

Start your free trial

Meet Your Teacher

teacher avatar image
Rolf Sovik
President and Spiritual Director of the Himalayan Institute and a clinical psychologist in private practice,... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

Our Customers Love to Practice With Us. We Think You Will Too!

Audrey Walker
“I appreciate the breadth and depth of offering—classes, articles, workshops, courses for all levels of practitioners and for multiple styles of yoga teaching. I always learn new material and appreciate the opportunities to expand my own yoga knowledge and practice—as a teacher and a practitioner.”
Megan Green
“Yoga International brings diverse offerings in yoga, meditation, pranayama techniques and further education right into your home. I love the ability to use the various programs from home, making it possible to keep my practices consistent.”
Richard Williams
“Excellent source of information and knowledge! Many thanks! I love this platform and so do my students. The articles are amazing as are the classes and courses. YI covers every angle of helping us all deepen our practice.”

When you sign up for this course you also get:

  • 200+
    additional yoga courses
    Deepen your practice
  • 3000+
    yoga practices
    All styles and durations
  • 100+
    yoga challenges
    Get that extra motivation
  • yogic docu-series
    Learn and relax
  • 700+
    meditations
    Find your peace
  • 100+
    pranayama practices
    Get centered
  • Ayurvedic tutorials and recipes
    Get practical
  • Spiritual Teachings Lectures
    Go deep
  • 2700+
    articles
    Full access to our library
  • Unlimited access on all your devices
    Practice anytime anywhere
Start your free trial

Experience the Yoga International difference

We’ve spent the last 30 years becoming an indispensable compendium of yoga practices and resources like no other. Since 1991, Yoga International has been a trusted source leading students to the best yoga classes and teachers in the world so they can experience the transformational health benefits of yoga.

While other platforms have shifted to pilates and fitness focused content, we’ve stayed true to yoga and our mission to help you find the path that works best for you.

Course

Sign Up
Rolf Sovik

Unlock This Course Today

Start your free trial