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10- MIN YOGA  SESSION  BASED AROUND DOWNWARD-FACING DOG POSE (ADHO MUKHA SVANASANA)    (9)
DOWNWARD-FACING DOG POSE Session 9
FIRST EXERCISE OF SESSION (2 minutes)
Kneel with your buttocks resting either on your heels or some padding between your heels and your buttocks. (If your ankles or calves are uncomfortable, place a rolled up towel under your ankles.) Lean forwards to place your hands on the floor a little in front of your knees, about shoulder width apart. Inhaling, lift one arm forwards to inline with your trunk. Exhaling, lower the arm backwards (to inline with your shoulders), rotating the shoulders around the axis of the spine so these end up facing sideways and, at the same time, turn your head to look along the backwards pointing arm. Inhaling, lift the arm to inline with the trunk and at the same time return the head and shoulders to facing forwards. Exhaling, lower the arm forward to place the hand on the floor (where it started.) Repeat to the other side. Repeat 2 to 3 more times to each 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 backward, taking yourself into a downward facing dog pose. Transfer weight out of one leg into the other. Lift the “empty” leg backwards and rest the toes on the floor. For a few breaths imagine an elongation from the hip, down the back of the leg and out of the heel. Then lift the leg, (keeping this sense of elongation) either until the leg is inline with the trunk (not higher than this) or as far as feels comfortable. Feel the stretch and work in the “standing” leg and the openness in the chest as you hold for a few breaths. Then lower the leg, return the foot to beside the other one and transfer the weight evenly across both legs. Pause before lifting the other leg in the same manner. Pause and then bend your knees bringing 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 in a crooked position and with your arms by your side with palms facing downwards. Inhaling, slide the heel of one leg along the floor (the sole will have to tilt off the ground at some point) so the leg becomes straight along the floor and at the same time bend the elbows to bring the backs of the hands to the shoulders (elbows stay on floor). Exhaling, slide the heel of the straight leg back to the buttocks (to beside the other foot) and at the same time straighten the arms, returning the palms to the floor by your side. Repeat to the other side. Continue for 4 to 8 more breaths enjoying slow movements and the gentle smooth flow of breath.

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 and imagine their weight sinking down onto the earth which supports them. Feel the way your ankles roll outwards. Imagine the feeling of letting go travelling into your legs, and feel their weight sinking down onto the earth which supports them. Allow your thighs to roll outwards. Imagine the feeling of letting go travelling up into your pelvic girdle, allowing the weight to sink down into the earth, which supports it. Similarly to the hands, arms, and shoulder girdle, and then head and neck, and, lastly, the trunk as a whole. Allow and feel your whole body resting on and supported by the earth. Allow your awareness to rest on the feelings of being supported and at rest. 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