Schultz Autogenic Relaxation: Heaviness and Warmth
An introduction to the first two exercises of Schultz's autogenic training: silently repeating phrases about heaviness and warmth in the arms and legs to bring on deep relaxation. It's a classic sports psychology technique students can practice alone at home.
How to play
- Lying on the back, explain that the method uses silently repeated phrases to create real feelings of heaviness and warmth (1 min).
- Heaviness exercise: «my right arm is very heavy», six times, then the left arm, both legs and the whole body (3 min).
- Warmth exercise with the same progression: «my right arm is warm» (3 min).
- General calm phrase, «I am quiet and calm», with slow breathing (1 min).
- Active exit: squeeze the fists hard, bend the arms, take a deep breath and open the eyes; share how it felt (2 min).
Rules
- The active exit is required to avoid dizziness when getting up.
- Total silence during the practice.
- Feeling nothing doesn't mean doing it wrong: the effect comes with regular practice.
Variations
Easier
Only the heaviness exercise in the arms.
Standard
Heaviness and warmth in the arms and legs with an active exit.
Harder
Students guide themselves without the teacher's voice, counting reps silently.
Adaptations
- Limited mobility: practice seated in the wheelchair in the coachman position, forearms on the thighs.
- Hearing impairment: get the phrases in writing and move on when the teacher signals.
- Anxiety about the heavy feeling: keep the eyes open and use only the calm phrase.
Learning goals
- Learn about autogenic training as a relaxation technique.
- Consciously notice feelings of heaviness and warmth in the body.
- Have a self-relaxation tool to use outside class.
Equipment for a class of 25
- yoga mats: 30
Teacher tip
Speak slowly and leave long pauses between phrases. Let students know a tingling feeling in the hands is normal.
PatioLab has "Schultz Autogenic Relaxation: Heaviness and Warmth" and 5176 more activities ready to drag into your lesson and run from your phone in the gym.
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