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10- MIN YOGA  SESSION  BASED AROUND BHADRASANA (Cobbler Pose)    (2)

Bhadrasana Session 2
FIRST EXERCISE OF SESSION (1.5 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. Angle your knees inwards so that they lightly press against each other or place a folded towel (or yoga block) between your knees and press the knees together to hold the padding in place. Exhaling, slowly squeeze the knees more firmly towards each other and, inhaling, slightly release the knee squeeze. Repeat 3 to 6 times gently. Then roll over onto your side and come into a sitting position.

SECOND EXERCISE OF SESSION (2.5 minutes)
Place a couple of folded towels or yoga blocks against a wall and then sit on them with your back against the wall and knees in the crooked position (soles of feet on the floor, knees pointing upwards). Ideally your feet will be about hip-width apart and a comfortable distance (about 2 foot lengths) from your buttocks – you may find it comfortable to rest your hands on top of your knees. Take a few breaths settling the back of your pelvic girdle, your back and the back of your shoulders and head against the wall – and slightly draw your chin in so the back of your neck lengthens slightly. When you have got the shape of your trunk and neck settled and stable, draw your feet as far in towards your buttocks as feels comfortable – you could use your hands on your shins to help if you wish. Then lower your legs sideways away from each other and bring the soles of your feet together – if you wish you can use your hands on the outside edge of your knees to aid lowering them gently. Place your hands on your abdomen – palms facing inwards, one hand on top of the other. Inhaling, rotate the upper arms about their axis to take the backs of the hands to the wall. Exhaling, return the hand on the abdomen with the other hand underneath. Repeat for several breaths enjoying the slow gentle breaths and arm movements. To lift out from the position, place hands under the outside of your knees and use your hands to lift the knees back to pointing upwards.

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 your arms close to your sides with the palms facing upwards. Exhaling, straighten one leg along the floor, keeping the heel in contact with the floor as you do this. Inhaling, slide your arm on the opposite side along the floor as far towards pointing overhead as feels comfortable. Exhaling, slide your arm along the floor back to your side. Inhaling, draw the heel of the straight leg back to your buttocks, returning the leg to the crooked position. 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: Inhaling, imagine a wave of refreshing energy or fluid flows in through the crown of your head into your trunk to gather as a peak in your upper abdomen. Exhaling, imagine the wave collapses and continues flowing down through the rest of your trunk, down through your legs and out through your feet. Imagine the fluid or energy of the wave gently dissolving any worries, tensions or anxiousness (or anything else that is in you that is not of use to you) as it flows through you and then carries them away as it flows out of you. Continue with this for several breaths – then pause for a couple of breaths with your awareness on an overall feeling of having been cleansed and refreshed. Remember not to rush sitting up (and then standing) after practising relaxation as it causes one’s blood pressure to fall, which can cause dizziness if one moves too quickly.