Position of Your Body
The position of your body plays a crucial role in how effective your autogenic training session will be. To achieve the deepest level of relaxation, your body must be in a posture that minimizes external stimuli. This means finding a position that feels natural and comfortable, allowing you to focus on your breathing and bodily sensations without discomfort or strain.
The following body positions are commonly recommended for autogenic training, each designed to promote relaxation:
- Sitting Down: In a supported, comfortable chair.
- Lying Down: In a supine position on a flat surface.
- Reclining: In a chair or similar surface with a slight backward tilt.
To maximize the benefits of autogenic training, it’s essential that your body is positioned in a way that reduces external stimuli and promotes relaxation. Here are the key factors to consider:
- Minimize external stimuli: Your body should be free of distractions, allowing you to focus entirely on relaxation without discomfort or sensory overload.
- Wear loose clothing: Choose loose, comfortable clothing to prevent tension in the body. Tight clothing can interfere with the relaxation process.
- Create a quiet environment: The environment should be quiet, calm, and free from unnecessary noise or distractions. This will allow you to concentrate fully on your body and mind.
- Adjust the lighting: The room should not be too bright. Opt for low or natural lighting to create a soothing atmosphere conducive to relaxation.
- Comfortable posture: Whether sitting, lying down, or reclining, your posture should allow your muscles to relax completely. Avoid positions that cause discomfort or require frequent adjustments.
Autogenic Training Positions or Postures
In autogenic training, the body must be positioned in a way that promotes relaxation and minimizes external distractions. Below are the four key postures most commonly used in this practice:
- Coachman Position
- Armchair Position
- Lying Down Position
- L-Posture
Coachman Position (How to Do It)
The coachman position is ideal for those who prefer a seated posture while engaging the whole body in the relaxation process. Here’s how to do it:
- Sit forward on a sturdy chair, preferably without armrests.
- Place your feet flat on the floor, slightly apart, and let them rest naturally.
- Rest your forearms or hands on your thighs, allowing your elbows to bend slightly.
- Let your head tilt forward slightly, with your chin close to your chest, but without straining.
- Allow your back to round gently, creating a relaxed curve.
- Ensure your shoulders are relaxed and dropped.
This posture mimics the stance of a coachman driving a carriage, providing balance and comfort while maintaining a slight forward tilt that encourages relaxation.
Armchair Position (How to Do It)
The armchair position is perfect for those who prefer a more upright seated posture with back support. Follow these steps to adopt the armchair position:
- Sit in a comfortable armchair with a straight backrest to support your posture.
- Ensure your feet are flat on the floor and slightly apart, providing stability.
- Place your hands on your thighs or armrests, with your palms facing down or relaxed.
- Lean your head back slightly or rest it on the backrest, keeping your neck relaxed.
- Keep your back straight but relaxed, allowing the chair to support your weight.
This position is ideal for those who prefer a more formal seated posture, particularly during shorter sessions of autogenic training.
Lying Down Position (How to Do It)
The lying down position (also known as the supine position) is excellent for deep relaxation and is typically used when you want to focus entirely on physical sensations.
- Lie flat on your back on a comfortable surface, such as a yoga mat or bed.
- Position your legs slightly apart, letting your feet fall naturally to the sides.
- Rest your arms by your sides, slightly away from your body, with your palms facing up or down.
- Ensure your head is aligned with your spine. Use a small pillow if needed for support, but avoid raising your head too high.
- Let your entire body relax, paying attention to areas of tension and releasing them.
This posture allows for the fullest relaxation and is ideal for longer sessions of autogenic training.
L-Posture (How to Do It)
This position is particularly beneficial for relieving pressure on the lower back and improving circulation in the legs, making it ideal for those with back discomfort.
These four postures—Coachman Position, Armchair Position, Lying Down Position, and L-Posture—are specifically designed to support your body in relaxing fully during autogenic training. Each posture can be chosen based on personal comfort and the length of the session, ensuring a successful and restorative practice.