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 both arms on either side of your legs with palms facing downwards. 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. At the same time as this arm movement, straighten the leg of
the same side to roughly parallel with the floor. 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 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 your feet move away from your buttocks and knees lift off the floor. As you do this, let your trunk be
pulled into a backbend, adjusting your head position to the neck curve is a natural continuation of the upper back curve. Inhaling, gently relax
the quadriceps and buttock muscles so heels return to buttocks and the head returns to the mat or folded towel. Repeat 3 to 6 more times.
THIRD EXERCISE OF SESSION (2 minutes)
Lie on your back and bring your knees close to your chest. Place both hands on one knee and squeeze the knee as close to the chest as it will go
lower back and sacrum, continuing to rest on the floor. Inhaling, remove the hand of the not held knee side and move the arm to rest on the floor
at shoulder level and turn head to look along length of arm. At the same time, straighten not held leg, upwards. Exhaling:- bend the knee back to the
chest, return head to centre, place hand that was to the side on the knee just moved close to chest and then move the other hand to also on the knee
and squeeze this knee as close to the chest as it will go. Repeat to the other side. Repeat 2 to 5 more times to each side.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try: imagining lots of little heart shapes in the space
on your right hand side. Then lots of little heart shapes your left hand side. Then lots of little heart shapes all around you left and right, above and
below, in front of you and behind you.
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.