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CRT – Complete Relaxation Technique
CRT – Complete Relaxation Technique
Method
CRT – Getting Into Position
- 01 Lie comfortably on your back on a yoga mat or a firm bed.
- 02 If you have any spinal disorder, difficulty lying flat on your back, or if your lower back remains elevated from the surface while lying down, place a round pillow or bolster beneath your knees. If required, you may also place a thin pillow under your head for additional comfort.
- 03 Assume Shavasana (Corpse Pose) by keeping your feet about 1 to 1½ feet apart. Place your arms 6 to 8 inches away from your body, with the palms facing upward in a relaxed, half-open position. Allow your feet to fall gently outward without any effort.
- 04 Now completely relax your entire body, remaining perfectly still like a corpse. Gently close your eyes and bring your awareness to your natural breathing. Observe your inhalation and exhalation, allowing them to become slow, smooth, and rhythmic.
- 05 Once your breath has become calm and steady, begin relaxing your body systematically from the toes upward.
Stage 1
Relaxing the Lower Body
- 06 Bring your awareness to your toes. Completely relax them and experience a sense of deep relaxation in your toes.
- 07 Move your awareness to the soles of your feet. Relax them completely and experience deep relaxation.
- 08 Now focus on your heels. Let them become completely relaxed and experience the feeling of release.
- 09 Bring your awareness to your calf muscles. Allow them to become completely loose and relaxed, and experience the deep relaxation spreading through them.
- 10 Now focus on your knees. Relax the knee cups (backside of the knee), the knee joints, and all the muscles surrounding them. Experience complete relaxation in your knees.
- 11 Bring your awareness to the lower thighs, just above the knees, and allow them to relax completely.
- 12 Now move your awareness to the groin region and the pelvic area below the navel. Completely relax this entire region and experience profound relaxation.
- 13 Now experience complete relaxation in every part and every cell of your body from the toes up to the pelvis.
- 14 To deepen this relaxation, chant the Akara (A) sound of Aum.
- 15 A………………………………………………………………………………………………..
Stage 2
Relaxing the Middle Part of the Body
- 16 Now bring your awareness to your navel and gently relax the entire area surrounding it. Experience the calmness spreading throughout the abdomen.
- 17 Move your awareness to the abdominal organs above the navel, including the liver and spleen. Allow them to relax completely and experience deep rest.
- 18 Bring your awareness to the diaphragm. Let it soften completely and experience relaxation in this important breathing muscle.
- 19 Now bring your awareness to your lungs. Relax them completely and experience a deep sense of ease and comfort.
- 20 Bring your awareness to your heart. Allow it to relax and experience a feeling of peace and tranquility.
- 21 Now shift your awareness to your hands. Relax your fingers and palms. Relax the finger joints and wrist joints, and experience complete relaxation in them.
- 22 Relax the forearms from the wrists to the elbows and experience deep relaxation.
- 23 Now relax the upper arms, allowing all muscular tension to melt away.
- 24 Relax both shoulders completely and experience the release of all accumulated tension.
- 25 Now experience complete relaxation throughout the entire middle part of your body—from the navel to the shoulders.
- 26 To deepen this relaxation, chant the Ukara (U) sound of Aum.
- 27 U………………………………………………………………………………………………..
Stage 3
Relaxing the Upper Part of the Body
- 28 Now bring your awareness to your neck. Completely relax the neck muscles and experience profound relaxation.
- 29 Move your awareness to your chin. Relax it completely and experience deep comfort.
- 30 Relax your jaws, allowing them to soften completely.
- 31 Bring your awareness to your cheeks and let them become completely relaxed.
- 32 Now relax your nose, experiencing complete ease.
- 33 Bring your awareness to your ears and allow them to relax.
- 34 Now relax your eyes, allowing the eyeballs and the muscles around them to soften completely.
- 35 Relax your eyebrows, releasing any tension.
- 36 Now relax your forehead, making it completely smooth and relaxed.
- 37 Finally, bring your awareness to your head and brain. Allow your entire head and mind to relax deeply, experiencing complete mental calmness.
- 38 Now experience complete relaxation throughout the entire upper part of your body.
- 39 To deepen this relaxation, chant the Makara (M) sound of Aum.
- 40 M………………………………………………………………………………………………..
Stage 4
Complete Relaxation
- 41 Now your entire body, from the tips of the toes to the top of the head, is completely relaxed.
- 42 Become aware of the changes that have taken place throughout your body as a result of this deep relaxation.
- 43 To deepen the experience even further, chant all three sounds of Aum together.
- 44 A………………………………….U………………………………….M……………………………
- 45 Feel the vibrations of Aum spreading through every part of your body, bringing profound peace, stillness, and complete relaxation.
Benefits
Benefits of CRT (Complete Relaxation Technique)
- Provides deep relaxation to every muscle, joint, and the nervous system.
- Calms the mind by helping reduce mental stress, anxiety, fatigue, and irritability.
- Helps support balanced blood pressure and heart rate.
- Promotes comfortable, deeper breathing and supports lung function.
- Helps establish balance between the body and mind and prepares the body for meditation.
- Helps restore the body's energy balance and relieve fatigue after yoga practice.
- Supports concentration, mental clarity, and emotional balance.
- Promotes deep physical and mental peace and supports overall well-being.
Conditions
Conditions Where CRT May Be Helpful
- May help with mental stress, anxiety, and depression.
- May help reduce insomnia, mental fatigue, and physical exhaustion.
- A relaxation technique that may support blood pressure management.
- May help promote mental calmness and reduce stress for people with heart conditions.
- May help with migraines, tension-related headaches, and neck and shoulder stiffness.
- May help promote calm, comfortable breathing in asthma and other respiratory conditions.
- May be useful for digestive discomfort, gas, acidity, and stress-related stomach problems.
- Useful for fatigue, heavy workloads, emotional imbalance, and recovery after yoga practice.
Precautions
Contraindications / Precautions
- If you have severe pain or an injury in your lower back, neck, or spine, practise with appropriate support, such as a pillow or bolster.
- During pregnancy, after recent surgery, or with any serious medical condition, practise under the guidance of a doctor or qualified yoga expert.
- Do not force your body to remain still during the practice. Allow it to relax naturally.
- Do not get up suddenly after relaxation. Turn onto your side and sit up slowly to help avoid dizziness or discomfort.
- If you experience pain, discomfort, or difficulty breathing during the practice, stop and seek expert advice.
Tip
The full benefit of CRT comes when every part of the body is completely relaxed and the mind remains focused only on the breath and the experience of relaxation throughout the body. Avoid any physical or mental effort during the practice. With each breath, release tension and experience deep peace, stillness, and relaxation.
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