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10-MIN YOGA SESSION BASED AROUND BOW POSE    ( 10 ) 
BOW POSE Session 10 Image
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 one’s blood pressure to lower, which can cause dizziness if one moves too quickly.