Anxiety Insomnia? Learn Progressive Muscle Relaxation & Shavasan.

Collage of varius Gray's muscle pictures by Mi...

(Mikael Häggström) (Photo credit: Wikipedia)

Before a long and challenging day at work, I sometimes find it difficult to relax at bedtime. As a result of this, I find it difficult to fall asleep, which makes it difficult for me to enjoy my work the next day. To counteract this, I have learned and successfully used progressive muscle relaxation.

The  technique  is  simple:  

1. Lie  flat   on   your   back   in   bed   with   your   arms   resting   at   your   sides.  

2. Slowly   breathe  in  and  out.  

3. One  by  one,  tighten  and  then  completely  and   pleasantly   relax   each   muscle,   starting   with   the   scalp   muscles   and   moving  down  to  the  face  muscles (eyes, lips, cheeks),  neck,  shoulder,  chest,  arms,  abdomen,  back,  legs,  and  all  the  way  to  the  toe  muscles.  

4. Repeat   this   process   several   times   until   you   achieve   complete   relaxation.

The  goal  is  to  achieve  a  sense  of  complete  weightlessness  through   total   physical  relaxation.

Ready to relax even more? Learn Shavasan (Shav means corpse, Asana means posture). You may initially find it morbid and dark, but it certainly takes the whole relaxation process a lot further. During Shavasana, you not only aim for a total physical relaxation, but also for a complete and total mental inertia.

How can you achieve Shavasan? Well, you go through above mentioned four steps, and then try to achieve a state of the compete thoughtlessness. You basically try to lay there like a dead person; no muscle tone, no mental activity, no awareness of external or internal activity! This is what makes this the toughest of all Yoga postures. But, with practice and patience, you will keep on improving. Keep trying and you shall sleep better.

Besides improving your deep sleep, the progressive muscle relaxation and Shavasan provides the following benefits:

  • a decrease in heart rate and the rate of respiration
  • a decrease in blood pressure
  • a decrease in metabolic rate and the consumption of oxygen
  • a reduction in general anxiety
  • a reduction in the number and frequency of panic attacks
  • an increase in energy levels and in general productivity
  • an improvement in concentration and in memory
  • a decrease in fatigue

Relax, sleep & enjoy life.



2 Comments so far. Leave a comment below.
  1. Kenneth Tippett,

    I will give this a try. I enjoyed your relaxation advice.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Vanguard Blog

Insights and opinions from Vanguard leaders

who is bert

a dialogue on mind, consciousness and existence

Delicious plant-based, whole food recipes & my healthy living tips!


Five true stories, every five weeks.

Talkin' Reckless

Thoughts on feminism, health, and education

The Blog

The latest news on and the WordPress community.

Nursing Clio

The Personal is Historical


Support for survivors of domestic violence, rape and fraud

The Vedic Philosophy (ऋषिचिंतन)

Veda || The Received Name for The Highest Spiritual Truth of which The Human Mind is Capable

Proactive Indian

Reflections on everyday life in India and elsewhere

Life's Little Banter

Right now is the oldest you have ever been and the youngest you will ever be...

The Life and Times of an Indian Homemaker

My life and everything that touches it....


The memory improvement blog

Inspirational Quotes | Motivational Blog | Images | Pictures

Quotes For Kids | Success Quotes | Bob Marley Quotes


“When a man gives his opinion, he's a man. When a woman gives her opinion, she's a bitch". Bette Davis


Fine Art Photographer ~ Daring to be Different


Breaking news and updates from News pictures, video, Twitter trends.


News and reviews from the world of gadgets, gear, apps and the web


Opening doors to enhanced life experiences by uncovering the unseen

Broken Light: A Photography Collective

We are photographers living with or affected by mental illness; supporting each other one photograph at a time. Join our community, submit today!

Suzanne Askham

Intuitive meditation


Form, Flow and Grace


Knowledge and Happiness(K&H) multiples by dividing it. More you share, higher and bigger they grow.

Taozi Tree Yoga

The seeds we water are the seeds that grow.


Snap pictures, tell stories

Love. Life.

It's simple, yet powerful.


adventures in living my yoga, untethering my soul all whilst not giving up on chocolate or wine

Seven Spheres

Aqua Terra Ignis et Aer

The Daily Post

The Art and Craft of Blogging

Personal Branding for Professional Sucess

The Premier Personal Branding Blog in India

Egyptian Streets

Independent Media

A pulmonary & sleep physician, I blog @ sleeping soundly, working happily, leading humbly, & living fully.

Bucket List Publications

Indulge- Travel, Adventure, & New Experiences

Depression Time

A journal about depression, panic, and creating a life of clarity, balance, and meaning.


Just the good stuff.

Șic și clasic - "Chic & Classic" luxury fine arts, entirely handcrafted, original design

Cand cumperi arta nu cumperi doar ceea ce vezi si pipai cumperi sufletul unui om, sufletul artistului pentru ca el/ artistul s-a uitat in sufletul lui si a scos de acolo ce a gasit

Basic Maths

A thoughtfully designed and well-constructed grid theme.


I'm a writer writing for the joy of it.

British Asian Woman

Daily life and current affairs from a cross-cultural perspective

Matt on Not-WordPress

Stuff and things.

%d bloggers like this: