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10- MIN YOGA  SESSION  BASED AROUND BHADRASANA (Cobbler Pose)    (7)

Bhadrasana Session 7
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 just slightly apart, and your knees pointing up into the air. Straighten one leg along the floor – have a sense of the sole of the foot pressing into an imaginary wall. Gently lower the bent knee to the side and relax that leg. Place your hands on your abdomen so your arms are in a loose curve with elbows resting on the floor. Inhaling, rotate the axis of the upper arm to bring the backs of your hands to the floor and your arms gently curving away from your sides. Exhaling, rotate the arms about the axis of the upper arms to bring your hands to your abdomen and at the same time squeeze your abdomen in towards your spine. Continue for 2 to 4 more breaths and then lift the bent leg to centre and draw and bend the straight leg up to beside the other leg. Repeat to the other side. Then roll over onto your side and come into a sitting position.

SECOND EXERCISE OF SESSION (2 minutes)
Sit with your back against the wall and your knees in the crooked position –soles of feet on the floor, knees pointing upwards. [You can, if you wish, have one or two folded towels or yoga blocks under your buttocks]. 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 the 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 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 arms by your sides with the backs of your hands resting against the wall. Inhaling & keeping the backs of your hands a against the wall, swing the arms upwards away from the trunk, and, exhaling, lower the arms back to the sides. To begin with, just lift the arms as far as shoulder level, but gradually and gently increase how far you lift your arms – perhaps as far as pointing upwards if that is comfortably possible while keeping arms straight and backs of hands against wall. To lift out of 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 straight along the floor. Start with your arms by your side, palms facing downwards. Inhaling, point toes away from your head and lift arms through the air to the floor overhead, allowing your back to arch as you do this. Exhaling, draw your toes towards your head and return the arms through the air to the floor by your side. Repeat a few times.

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 a vary light, fluffy feather floating in and out of a thermal current – so that, as you inhale, the feather slowly floats up and, as you exhale, the feather slowly floats down. Allow your awareness to rest on the smooth, slow, gentle movements of the imagined floating feather. 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.