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10- MIN YOGA  SESSION  BASED AROUND BHADRASANA (Cobbler Pose)    (9)

Bhadrasana Session 9
FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs in the crooked position. Straighten one leg and lift the arm of that side overhead. Place the other arm across your trunk. Press the foot of the bent leg into the floor so that you roll over onto your side. Bend your top leg and place the knee on the floor in front of your hip keeping the upper leg at right angles to your trunk, slide your knee away from your hip as you roll over on to your front. Adjust your arms, bringing your elbows level with your shoulders, forearms pointing away from your hips. Rest the side of your head on the floor facing in the opposite direction to the side of the bent knee. Slowly press the knee of the bent leg downwards (allowing hips to settle if that naturally happens as you do this) press the knee downwards as much as you are able and hold for several breaths. Gently relax the leg, adjust your arms to enable you to roll onto your side and then your back. Repeat to the other side.

SECOND EXERCISE OF SESSION (2 minutes)
Sit with your knees in the crooked position that is, with soles of feet on the floor (about 2 foot lengths from your buttocks) and your knees pointing upwards. Allow your knees to lower sideways so that the soles of the feet end up facing. Gently move alternate feet a little at a time as close in to your pelvic girdle as is comfortable use your hands on your shins or feet to help you. Draw your feet as far in towards your buttocks as feels comfortable using your hands on your shins to help you, if you wish. Bring the soles of your feet together. Take hold of your feet with your hands both hands curled under the outside edge (currently the bottom-most side of feet) of both feet so that the heels remain resting on the floor. Very slightly bend your elbows. Consciously point both elbows and shoulders sideways, and encourage your chest to expand forwards relative to your shoulders to help lengthen and straighten the spine. Press the pads of the big toe joints into each other : maintain this & then press the outside edge of your feet into each other and feel this encourage the knees to move apart. Press the heels into each other. Reinforce the pressing in of the pads of the big toe joints and, maintaining this, reinforce the pressing of the outside edge of the feet into each other. Hold for several breaths. Slowly relax the legs, then the arms: let go of the feet and use the hands to gently lift knees back to centre.

THIRD EXERCISE OF SESSION (2 minutes)
Move into the all fours position with your knees under your hips and your hands placed under your shoulders. Make sure your fingers are spread wide and the middle fingers of your hands are parallel and pointing forwards away from your knees. Lift one arm forwards to level with your trunk and pointing away from your hips and at the same time straighten and lift the leg of the opposite side to level with the trunk and pointing away from the hips. Exhaling & keeping the arm and leg level with the trunk, swing them as far as feels comfortable to their respective sides. Inhaling, swing the arm and leg back to their starting position. Repeat 2 to 4 more times. Then return the hand and knee back to the floor and repeat to the other 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 a loop with its base in the sacrum bone, which goes through both hip joints and has its top just above the lower abdomen. Inhaling, imagine a current flows from the sacrum through one hip to the top of the loop and, exhaling, current continues round the loop through the other hip back to the sacrum. On the next breath, imagine the current flows round the loop in the other direction. Continue for several breaths, alternating the direction of flow of the imagined current for an even number of breaths. Remember not to rush sitting up (and then standing) after practising relaxation.