A Laughter
Yoga session consists of a series of simple and gentle exercises.
While a lot of creative input is left to the person leading the
session, we all follow the same basic structure that is repeated
until the meeting is over:
1. We clap in rhythm while chanting "ho ho ha ha ha"
2. We breathe deeply
3. We simulate specific life situations and replace words with laughter
4. Repeat
The first part of a typical laughter session lasts about 20-30
minutes. Its pace and content is adapted to suit the needs and requirements
of the group participating. Gentle physical movements are sometimes
built in.
If time and location allow, the last part of a laughter yoga session
is called "laughter meditation". This is where the group
members sit on the floor (or on a chair if the latter is not possible)
in silence for a few minutes, and fake laughing one last time until
a deep and natural laughter starts flowing like a fountain (seeing
is believing!). No words are spoken. Sitting allows the diaphragm
to relax as the muscles of the lower body relax their grip onto
it and makes this process extremely easy (it the diaphragm muscle
you use to laugh - the looser it is, the more you will laugh).
This is different from regular clapping where the fingers of one
hand hit the palm of the other. Here you keep the full hands parallel
one to another and aim to have full contact - fingers hit opposite
fingers, palms hit opposite palm. This is so that all trigger points
can be stimulated.
Chant "ho ho ha ha ha" in rhythm as you clap. The sound
should come from the navel, so as to feel the movement of abdominal
muscles, while keeping the mouth half open. While chanting "ho
ho ha ha ha", a smile should be maintained and one should keep
moving and meeting different people and maintain good eye contact.
Good movement and enthusiastic clapping will help to build up good
energy levels (philosophy of "motion creates emotion").
This warm-up exercise stimulates acupressure points on the palms
and therefore improves blood circulation in the whole body. It helps
to bring about a sense of well-being and builds energy levels. In
time the clapping will turn into a positive trigger and the sheer
act of clapping will creates happy chemistry (anytime, anywhere).
Link your breath with your movements as you slowly move your arms
up and down, e.g. breathe in as long as your arms are going up (it
does not matter how far up you go), and breathe out as long as your
arms are going down (one breath, one move, whatever it is). Whether
your movement is fast or slow, small or large is up to you. The goal
is to consciously deepen your breath while staying witching your comfortable
range of motion. One can breathe out through the nose or preferably
through the mouth by pursing the lips, as if whistling silently.
This exercise helps to bring about both physical and mental relaxation.
It provides a break and helps avoid exertion and tiredness. Sometimes,
various neck, shoulder and arm stretching exercises are done in
place of deep breathing between bouts of laughter.
The library of Laughter Exercises is virtually infinite. This is where
your creative input gets unleashed. There are 3 types of laughter
exercises.
- Yogic Laughter Techniques. These are developed
from different yoga postures for physical well-being. For example,
Hearty laughter, Lion laughter, Humming laughter, Gradient laughter,
etc.
- Playful Laughter Techniques. The purpose is
to help people become more playful, so that they can reduce their
inhibitions and shyness. Playfulness also helps to convert stimulated
laughter into spontaneous laughter. Some of the examples of playful
laughter techniques are: One meter laughter, Milkshake laughter,
Argument laughter, Mobile Phone laughter, Hot Soup laughter, Shy
laughter, Swinging laughter, Dancing laughter, Spring Doll laughter
and many more.
- Value-based Laughter Techniques. These are
designed in such a way that we attach a special meaning to certain
gestures made while laughing, so that our subconscious minds register
its deep values, which helps to develop a positive attitude in
daily life. For example, Appreciation laughter reminds us of how
important it is to appreciate others in order to build a strong
and harmonious relationship. Some of the value-based laughter
techniques are Greeting laughter, Argument laughter, Forgiveness
laughter, Hugging laughter, etc.
This is the most pleasurable part of the laughter session. By now
the diaphragm (the muscle you use when you laugh) has been so stimulated
that it is seriously starting to take a life of its own. By sitting
and/or lying down, you free it from muscular restrictions by surrounding
muscles and open the door for its full expression. Free-flow, uproarious,
belly-rippling laughter (all for no reason whatsoever) is right
behind the corner…
Too much of a good thing can become a bad thing. You cannot laugh
too little, but you can laugh too much and put your body into distress.
Laughing is a powerful form of exercise that gives you more of a
cardiovascular workout than many "regular" aerobic activities.
A typical Laughter Yoga session lasts about 20 to 30 minutes. Anything
beyond 30 minutes is in the red zone and may adversely affect a
lot of people, especially seniors. Use your common sense: no strain,
no new pains. Please take time to familiarize yourself with our
contra-indications as well as legal disclaimers.
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