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

10- MIN YOGA  SESSION  BASED AROUND BHADRASANA (Cobbler Pose)    (6)

Bhadrasana Session 6
FIRST EXERCISE OF SESSION (1.5 minutes)
Lie on your back, bring your knees to your chest, and cross one leg over the other at the thighs. Rest the arms along the floor at shoulder level (palms facing up) – have sufficient sense of weight (or pressing down) of the arms and shoulders so that they will not lift off the floor in what follows. Keep the knees drawn as close to your chest as you can, as you exhale slowly and lower knees to one side – avoiding going so far that you are unable to keep both arms and shoulders pressing against the floor. Inhaling, gently lift the knees back to centre. Repeat to the other side and then repeat once more to each side. Uncross your knees, and re-cross them the other way and then repeat the twists twice to each side.

SECOND EXERCISE OF SESSION (2.5 minutes)
Sit with your knees in the crooked position – that is with soles of feet on the floor and your knees pointing upwards. [You can, if you wish, have one or two folded towels or yoga blocks under your buttocks – it is also OK to sit with your back against a wall]. 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 so that your back is long and vertical. And slightly draw your chin in so the back of 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. Place your palms on the front of your knees – elbows slightly bent and pointing outwards sideways. Consciously point your shoulders away from each other and similarly with the elbows. Press your hands against the knees as much as you can – do this with a sense of this helping you to lengthen your spine upwards and expand your chest. Hold for several breaths with awareness resting on the breath movements in your trunk. Then relax the arms and lift out from the position by placing 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 straight along the floor. Start with your arms by your side with palms facing downwards. Inhaling, first rotate your arms so that the palms end up facing upwards. Continue inhaling as you swing the arms away from your trunk keeping the backs of the hands against the floor – swing your arms as far as feels comfortable or until pointing away from your feet. Exhaling, lift the arms to vertical and then lower to either side of trunk with palms facing downwards – aiming to make the movement (and therefore the exhalation) slow. Continue for several breaths.

FOURTH EXERCISE OF SESSION (4 minutes)
Move into a comfortable position for practising a relaxation of your choice. You could try the following as a breathing or relaxation practice: Imagine there is a triangle in the base of the trunk with one corner at the middle of the bottom of the pelvic girdle. And the other two corners at the bottom of the side of the rib cage. Now imagine as you exhale that this triangle empties and shrinks a little from the top to corners of the triangle. And, as you inhale, imagine that this triangle fills and slightly expands from the bottom corner at the base of your pelvic girdle. Continue for several breaths allowing your awareness to rest on feeling or imagining the triangle empty and fill. Then pause for a couple of breaths. 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.