There are three steps to pandiculation:
1. a voluntary contraction
2. a slow lengthening
3. complete relaxation
You can do pandiculation and progressive relaxation anywhere, laying on the floor, the couch, or your bed, or even sitting in a chair or even standing. For this practice I will have you lying on the floor. Follow the instructions below
or listen along with THIS VIDEO I have created for you.
Step One: Pandiculation