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10- MIN YOGA  SESSION  BASED AROUND BHADRASANA (Cobbler Pose)    (1)

Bhadrasana Session 1
FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs in the crooked position that is with the soles of your feet against the mat (feet parallel and about hip-width apart) and your knees pointing up into the air. Either have your arms lying by your side or place your hands on your abdomen whichever feels most comfortable. Inhaling, straighten one leg along the floor, keeping the heel in contact with the floor as you do this. Exhaling, rotate the leg about its axis in the outward direction and then draw the heel of the foot along towards buttocks the knee bends as you do this and is pointing outwards (away from the other leg). When you have drawn the heel as close into your buttocks as you comfortably can, continue to exhale and lift the knee to pointing upwards. As you do this movement, take care to keep the foot of the other leg pressing into the ground sufficiently to keep the lower back shape stable. Repeat to the other side. Repeat 2 to 3 more times on each side aiming for slow gentle movement.

SECOND EXERCISE OF SESSION (2 minutes)
You are now lying on your back with your legs in the crooked position. Slowly allow your knees to lower sideways towards the floor and bring the soles of your feet together. Relax. Place your arms close to your sides with the palms facing upwards. Inhaling, slide your arms along the floor as far towards pointing overhead as feels comfortable. Exhaling, slide your arms along the floor back to your sides. Continue for several breaths, then pause for a couple of breaths with your arms by your side. Then slowly and gently lift your knees back to centre.

THIRD EXERCISE OF SESSION (2 minutes)
Lie in the crooked position and consciously, but gently, press your feet down into the ground and feel this help to settle your lower back a little. Place both hands on your abdomen with palms face down and fingertips just touching. Inhaling, straighten one leg along the floor, keeping the heel in contact with the floor as you do this and, at the same time, rotate the upper arm of the opposite side about its axis so that at the end of the movement the back of the hands rests on the floor and the arm is gently curved. Exhaling, draw the heel of the straight leg back to your buttocks, returning the leg to the crooked position and, at the same time, return the hand back to the abdomen. Repeat to the other side. Repeat 2 to 4 more times to each side.

FOURTH EXERCISE OF SESSION (4 minutes)
Move into a comfortable position for practising a relaxation of your choice. You could try the following relaxation practice: Imagine that, as you inhale, a nurturing energy or a prana current flows into one foot through your sole, heel and toes, and then flows up through your leg into your pelvic girdle imagine and feel your pelvic girdle fill with nurturing and life-susta ining energy. Exhaling, imagine and feel some of this nurturing energy travel through your other leg and out of your foot to the world around. Inhaling, imagine the nurturing energy flows back into the foot that the energy current has just flowed out of and through the leg into the pelvic girdle and then, exhaling, allow the energy current to flow down the leg it first flowed into. Continue with this breathing pattern for several breaths then pause for a couple of breaths with your awareness resting on your feet and legs.

Remember not to rush sitting up (and then standing) after practising relaxation as this causes blood pressure to fall, which can cause dizziness if one moves too quickly.