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Guided Relaxations to Melt Away Stress

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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

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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.

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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.

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