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10- MIN YOGA  SESSION  BASED AROUND BHADRASANA (Cobbler Pose)    (4)

Bhadrasana Session 4
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 just slightly apart) and your knees pointing up into the air. Place your arms on your abdomen, and then rotate the axes of the upper arms to bring the backs of your hands to the floor and your arms gently curving away from your sides. Exhaling, lower your knees away from each other towards the floor and at the same time rotate arms about the axes of the upper arms to bring your hands to your abdomen. Inhaling, lift your knees back to pointing upwards and rotate the arms about the axes of the upper arms to return the backs of the hands to the floor. Continue this movement with your breath for 3 to 6 more breaths. Then roll over onto your side and come into a sitting position.

SECOND EXERCISE OF SESSION (2.5 minutes)
Place one or two folded towels or yoga blocks against a wall and then sit on them with your back against the wall and your knees in the crooked position – that is with soles of feet on the floor and knees pointing upwards. Ideally your feet will be about hip-width apart and a comfortable distance (about 2 times your foot length) 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, the back of your shoulders and the back of your 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 can use your hands on your shins to help you if you wish. Then lower your legs sideways away from each other and bring the soles of your feet together – you can, if you wish, use your hands on the outside edge of your knees to aid lowering them gently. Rest your hands either on your legs or on your abdomen. Exhaling, gradually press the outside edges (now against the floor) downwards – so that at the end of your exhalation you are pressing your feet downwards as much as you are able (and still feel comfortable). Inhaling, gradually and gently release the degree with which you are pressing your feet downwards. Continue for several breaths – you may notice your legs move as you do this, but the movement is likely to be slight and not something you need to consciously make happen. To lift out from the position, place hands under the outside edge of knees and use the hands to lift the knees back to pointing upwards.

THIRD EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs in the crooked position with your feet significantly wider apart than your hips. Rest your hands on your abdomen. Exhaling, lower one knee inwards towards the floor – if your leg touches the other one then restart with your feet slightly further apart. Inhaling, lift the leg back to pointing upwards. 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 there is a ball of healing and nurturing energy in your lower abdomen. Imagine this ball radiating healing and nurturing in the form of light – any colour you like. Imagine this healing and nurturing energy radiating to and touching all aspects of your being – and feel all aspects of yourself being nourished and nurtured, and then feel able to send healing and nurturing energy back to the ball and store of healing and nurturing energy. Then pause for a couple of breaths with your awareness on an overall feeling of having been nurtured. 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.