FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back. Bend both knees and bring them to your chest. Curl your lower back as well as your upper back up off the floor as you draw knees
and head towards each other. Straighten your arms on either side of your legs with palms facing downwards. Inhaling, straighten one leg upward at the
same time as lifting the arm of the opposite side to vertical. Exhaling, lower the leg to roughly parallel to the floor at the same time as pressing the lifted
arm down to the floor by your side as if through a viscous fluid. Inhaling, first rotate one arm to bring the palm facing upwards and take the back of the
hand to the floor. Then swing the arm away from the side until pointing over head keeping the arm as close to the floor as feels comfortable as you
do this. Exhaling, draw the knee of the leg close into the chest and at the same time move the arm to vertical and then press the arm downwards as
though pressing through a viscous fluid. Repeat to the other side. Repeat 2 to 5 more times on each side. Then uncurl spine down to the floor.
SECOND EXERCISE OF SESSION (2 minutes)
Lie on your front, with knees bent so heels are close to buttocks. If you wish, have a thinly folded towel to rest either your chin or forehead on.
Loop a towel around your ankles and then work your hands up the towel as close to your feet as is possible whilst keeping your head on the mat
or folded towel. Settle your hips and pubis downwards. Bring your knees together in this exercise we are aiming to keep knees together. Spend
a couple of breaths relaxing your trunk as fully as you can. Exhaling and keeping your trunk as relaxed as you can, contract your quadriceps (front
thigh muscles) and buttock muscles so feet move away from buttocks and knees lift off the floor. As you do this, let your trunk be pulled into a
backbend, adjusting your head position so the neck curve is a natural continuation of the upper back curve. Hold for 5 or so breaths with awareness
on how the body moves with the breath. Release while inhaling by gently relaxing the quadriceps and buttock muscles so that heels returns to buttocks
and head returns to the mat or folded towel.
THIRD EXERCISE OF SESSION (2 minutes)
Move into child pose, resting head on mat. Place hands on either side of head. Inhaling, lift hips letting your head roll forwards so your crown
of head comes in contact with the mat and un-weight one leg. Exhaling, move and straighten the un-weighted leg backwards and straighten the arm of the
opposite side forwards, then sink your hips down so the hip and knee of the bent leg are fully flexed. Inhaling, lift hips up (again rolling head forwards so
crown of head rests on mat) enough to draw the straight leg forwards to beside the other leg and also draw the forward arm backwards to bring the hand to
side of head. Exhaling, lower hips, returning to the supported child pose position. Repeat to the other side. Repeat 3 to 6 times to each side before settling in
a position for relaxation.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try imagining small vortexes of orange golden liquid.
And, all the time, orange golden liquid flows in a constantly changing pattern between some of these vortexes. Let your awareness of the vortexes
somewhat fade and let it rest on the constantly changing patterns of orange golden flows between the vortexes.
Enjoy the peacefulness of allowing
your awareness to rest on the changing pattern of golden flow.
Remember not to rush sitting up (and then standing) after practising relaxation as it causes ones blood pressure to lower, which can cause dizziness if one moves too quickly.