When: every night before you go to sleep
Duration: 4-6 minutes
Stand in the middle of the room – exactly in the middle – and make your body as stiff and tense as possible, almost as if you will burst. Do this for 2 minutes and then relax for 2 minutes tensing and relaxing
2-3 times and then just go to sleep.
So the whole [area of tension] has to be made as tense as possible. after it does not do anything else the whole night that relaxation goes deeper and deeper in you.