Home Sudoku Variants Yoga Our Books Web Links About Us / Contact Us Printing Problems Notelets Chess banner


10-MIN YOGA SESSION BASED AROUND HALF SQUAT    ( 2 ) 
Ardha Utkatasana Session 2 Image
FIRST EXERCISE OF SESSION (2 minutes)
Stand with feet about 2 times hip-width apart, feet parallel. Place hands on upper abdomen, one hand covering the other, palms facing inwards. Inhaling, move the hand that is covered by the other by rotating the arm about the axis of the upper arm until that arm points out to the side (still in loose curve). At the same time, bend the knee of the other side to move your still upright trunk to the side. Exhaling, rotate the arm about the axis of the upper arm to bring the hand to rest covering the other hand; at the same time, straighten the leg, bringing the trunk back to centre. Repeat to the other side. Repeat 2 to 4 more times to each side.
SECOND EXERCISE OF SESSION (2 minutes)
Stand in Tadasana with feet hip-width apart, feet parallel. Bend your knees, keeping hips over ankles and trunk upright. Rotate your pelvic girdle so your bottom tucks in and under, and your lower back straightens and elongates obviously this is not necessary if your lower back is already straight. Exhaling, imagine/feel your feet/hips sinking downwards a little. Inhaling, imagine/feel your spine elongating upwards. Place the back of your hands on your lower back with one hand higher up the back so that the little finger of one just touches the other thumb, increasing your awareness of what is happening in your lower back. Check the alignment of your head you may want to tuck your chin in a little. Maintaining the current shape and elongation of your spine, as you move your hips backwards slowly lean your trunk forwards to about 30 degrees off vertical. Bend your knees as far as you can without altering the shape and incline of spine - then press through the feet to the point where, if you press down any more, your legs will straighten. Inhaling, swing your arms out to the side at shoulder level; then rotate arms about their axis to bring palms facing upwards. Exhaling, rotate arms to bring the palms to facing backwards and swing your arms to return the backs of your hands to your lower back. Repeat for 4 to 9 more breaths. Press feet downwards to straighten your legs; at the same time lift the trunk back to upright.
THIRD EXERCISE OF SESSION (2 minutes)
Lie in semi supine with a folded towel (or a soft yoga block) under your sacrum (back of pelvic girdle). Rest palms on upper abdomen with elbows resting on the floor so that the arms are in a loose curve. Inhaling, straighten one leg by sliding the heel along the floor and, at the same time, lift the arm of the opposite side through the air to bring the back of the hand to the floor beyond the head (arm keeping its loose curve). Exhaling, reverse the movements to bring hand back to abdomen and leg back to the crooked leg position beside the other one. Repeat to the other side. Repeat 2 to 4 more times to each side.
FOURTH EXERCISE OF SESSION (4 minutes)
Either lie down in a comfortable position and practise a relaxation method of your choice or, stand or sit for some breathing or meditation. You could try the following as a breathing/meditation or relaxation practice. Imagine a sun shining healing warmth and light into the space above your abdomen for you to receive, should you wish to. Exhaling, imagine some the healing warmth and light flows into and through your legs and out of your feet into the earth. At the same time, imagine some of the healing warmth and light flows up your trunk into your neck and head and out of the crown of your head into the earth. Remember not to rush sitting up and standing after practising relaxation as it causes the blood pressure to fall, which can cause dizziness if one moves too quickly.