Home Sudoku Variants Yoga Our Books Web Links About Us / Contact Us Printing Problems Notelets Chess banner

10- MIN YOGA  SESSION  BASED AROUND DOWNWARD-FACING DOG POSE (ADHO MUKHA SVANASANA)    (10)
DOWNWARD-FACING DOG POSE Session 10
FIRST EXERCISE OF SESSION (2 minutes)
Come into all fours pose with your knees under your hips and shoulders over your wrists. Transfer your weight from one arm to the other. Move the “empty arm” forward as far as you can while leaving the hand on the floor. Then bending the “standing arm”, bring your chest downwards to the floor and push the forwards arm as far forwards as possible – as you do this, aim to leave your hips roughly where they started. You can rest your forehead on the floor – or, if comfortable, lift your head a little, lower the chest more and rest the chin on the floor. Hold for several breaths, feeling the stretch in the upper trunk and arm. To move out, press into the “standing arm” and straighten this, and, at the same time, draw the forwards arm back to the starting position. Repeat to the other side.

SECOND EXERCISE OF SESSION (2 minutes)
Move into the all-four pose and adjust your hand and feet position as appropriate for moving into downward facing dog pose. Curl your toes under, lift your knees a little and then draw your hips backwards, taking yourself into a downward facing dog pose. Allow your knees to be a little soft, and allow your heels to lift off the floor in what follows: - Inhaling, bend your elbows and lower to (or towards the floor) and, exhaling, press through the hands as you straighten your arms. Continue this for several breaths, feeling the work in the arms and stretching in the back of the legs. Pause and then bend your knees to bring you into all fours pose. If you wish, rest in child pose for a few breaths.

THIRD EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs straight and hands (palms face down) resting on the abdomen. Exhaling, squeeze the abdomen in towards the spine, then, continuing the exhalation, curl your chin into your neck and then curl your forehead towards your abdomen. Inhaling, uncurl your head back to the floor, and then relax the abdomen. Continue for several breaths. Then gently turn your head to one side, back to centre and to the other side, a couple of times.

FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try the following: Bring your awareness to your feet, feel the stillness of your toes, your feet as a whole and your ankles, feel the stillness in your lower legs, knees and upper legs. Bring your awareness to your hands, feel the stillness of your fingers, your hands as a whole and your wrists, feel the stillness in your lower arms, elbows and upper arms. Bring your awareness to your head, feel the stillness of your face (forehead, cheeks, lips and around the eyes and ears), feel the stillness of your scalp, neck and throat. Bring your awareness to your trunk, feel the peacefulness of the soft movements that occur with your breath. Feel both movement and stillness in your trunk – your pelvic girdle, spine, shoulder girdle, side of trunk, chest and abdomen. Return to feeling the peacefulness of the breath. Bring your awareness to your thoughts and mind – feel and enjoy the peacefulness of your thoughts …. 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.
N.B. THIS YOGA SESSION IS NOT FOR THOSE WITH HIGH BLOOD PRESSURE OR OTHER REASONS FOR AVOIDING INVERTED POSES