FIRST EXERCISE OF SESSION (2 minutes)
Move into the all fours position with your knees under your hips and your
hands placed so that the finger tips are under your shoulders. Spread your fingers wide and check that the middle fingers of
your hands are parallel. If necessary, rotate your arms (without moving the hands) so that your elbows point towards your feet.
Exhaling, take your hips backwards so your buttocks move towards your heels and your elbows lower to the floor. Inhaling, lift your
trunk and hip forwards to return to the all fours position. Repeat 3 to 7 times with your breath.
SECOND EXERCISE OF SESSION (2 minutes)
In the all pours position place a couple of folded towels (or yoga blocks) between
your hands. Lower your hips backwards to your heels. Make fists with your hands and place on the folded towels (or yoga blocks) and
then rest your forehead on your fists. Allow your whole body to relax downwards to be supported by the earth. Inhaling, imagine that the
in-breath enters into your mid-trunk, slightly lifting the mid-spine. Exhaling, imagine that the breath leaves the mid trunk, allowing the mid spine to lower and the ends of the spine to move away from each other so the head and tailbone feel as if they are able to sink downwards a little more. Continue
this breathing visualisation for 5 or so breaths. Then lift back into the all fours position.
Note : Unless you have high blood pressure, you will, with practice, find that you are comfortable with
less and less padding under the hands – until you don’t need any at all.
THIRD EXERCISE OF SESSION (2 minutes)
Lie on your front with your forehead resting on the floor/mat and your arms
comfortably by your sides. Tuck your chin in so that there is enough room for your nose – if necessary, you can place a couple
of folds of a towel under your forehead. Relax. Feel your weight sinking down – let the earth take your body’s weight. Then
bring your attention to the gentle/subtle movements that occur in your lower back with your breath – tune into this movement.
Inhaling, feel and allow the lower back to raise a little. Exhaling, feel and allow the sinking of the lower back, and imagine the
whole of your body sinks downwards a little more. Continue this for 3 or more breaths and then turn your head
to face the other side and relax for the same number of breaths with the head turned this way.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method. You
could try the following relaxation. Have a sense of surrendering or giving your weight to the ground. Bring your awareness to
your feet and your feet’s connection to the ground … bring your awareness to the back of your pelvic girdle and feel your
connection to the ground … bring your awareness to the back of your trunk & the back of your shoulders and feel your
connection to the ground … bring your awareness to the back of your head and feel your connection to the ground. See
if you can give a bit more of your weight to the ground. Enjoy feeling supported by the earth. Thank the earth for supporting you.
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.