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Bhujangasana Session 1
Lie on your back with your legs straight and your arms a comfortable distance from your sides. Pull your shoulders down towards your feet. Become aware of your breathing and spend a little time observing the natural rhythm of your breathing. Then start to turn your head with your breath:- exhaling, turn your head to one side and, inhaling, turn your head to the other side. Try to start moving your head as the breath starts and to finish your head movement just as your head finishes moving. Observe how your neck feels as you gently turn your head from side to side. Turn your head equally to both sides.
Roll onto your front with your forehead resting on the floor/mat and your arms by your sides; then pull your shoulders down towards your feet. Tuck your chin in so that there is enough room for your nose – if necessary, you can place a couple of folds of a towel under your forehead. See if you can move your feet a little away from your hips. Relax. Feel your weight sinking down. Then bring your attention to the gentle/subtle movements that occur in your lower back with your breath – tune into this movement. Then start to gradually increase the movement so that it starts to travel up and down your back:- as you exhale, feel the lower back sink down and encourage that sinking down to travel up your spine. Focus on the last area to sink down and, as you inhale, allow it to rise up a little and then feel the slight lifting travel to your lower back. Each time you exhale, try to take the sinking a little higher up your spine until the area between your shoulder-blades sinks – let your attention rest on experiencing this area rise and sink. As you get into this, you will find that your head and shoulders tend to lift as the area between the shoulder-blades sink – allow the head and shoulders to sink while inhaling. To release this exercise, take the sinking/rising down your spine to the lower back. When you find that your head moves more than about an inch, then you should move on to a stronger yoga session.
Roll onto your back and move your legs into the crooked position – i.e. with your feet on the floor and your knees pointing to the ceiling. Either place your hands by your sides or rest them on your trunk. Relax. Let your attention rest on your lower back. See if you can feel or imagine that, as you exhale, the lower back sinks downwards – allow the inhalation to happen and the lower back to rise with the inhalation, but let your attention rest on enjoying the feeling of the lower back sinking with each exhalation.
Lie down in a comfortable position and practise a relaxation method of your choice. You could try imagining that you are lying on a soft beach and snuggling down into the warm sand. Feel and imagine warm healing sunlight shining on and through every bit of you – allow this sunlight to warm, relax and heal every cell of your body. 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.