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10-MIN YOGA SESSION BASED AROUND DWI PADA PITHAM (Bridge pose)    (11) 

Dwi Pada Pitham Session 11
FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs in the crooked position –soles of your feet against the mat, knees pointing up into the air. Place your arms on your abdomen, with just finger-tips touching. Maintaining this shape, lift your arms through the air to rest the backs of your hands on the floor ‘above’ your head. Exhaling, lift arms through the air to return them to your abdomen; at the same time, lower your knees away from each other towards the floor (and squeeze your abdomen in towards your spine.) Inhaling, lift your arms through the air returning the backs of your hands to the floor over head and, at the same time, lift your knees back to pointing upwards. Continue this movement with your breath for 3 to 6 more breaths. Then move your arms to a comfortable position near to your sides.

SECOND EXERCISE OF SESSION (2 minutes)
From semi-supine, bring your attention to your neck – make sure head & neck are aligned with trunk. Return your arms to a comfortable place close to your sides with palms facing downwards. Allow your knees to lower away from each other towards the floor and bring the soles of your feet together. Press the pads of your big toe joints into each other. Press the feet’s outside edges into each other. Press your heels into each other. Press the outside edges of your feet downwards into the floor and allow your hips to lift. Press down through the edges of your feet as much as you can. Remind yourself to: press the pads of your big toe joints into each other, press the outside edges into each other and press your heels into each other. Hold for several breaths. Then, while exhaling gently, lower your back, vertebra by vertebra and, inhaling, slowly lift your knees back to pointing upwards.

THIRD EXERCISE OF SESSION (2 minutes)
From semi supine, place hands on abdomen, one hand cupped in the other with palms facing the head. Lift your arms (maintaining their loose curve) through the air to the floor overhead, so that the palms now face the crown of your head. Straighten one leg along the floor and allow the knee of the other leg to lower sideways towards the floor. Exhaling, lift the lowered knee back to centre and bring the hand of the opposite arm to the outside of this knee (lifting your knee towards your chest if necessary to enable your hands to reach your knee). Continuing your exhalation, move your knee across your trunk towards the floor of the other side so your pelvic girdle tilts sideways moving your trunk into a twist. Note that, as you do this, the shoulder of the arm still curved over head remains resting on the floor. Inhaling, lift your knee back to centre, and then return your knee to lowered sideways and return the arm to being curved over head. Repeat 2 to 4 more times. Then return to semi-supine and repeat the exercise to the other side.

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: Imagine you are lying outside on a beautiful balmy summer night: the air is soft, warm and gentle, the sky is clear and there is a clear bright moon shining in the sky. Imagine moonlight gently shining on you – imagine the moonlight shining on you and subtly nurturing and cleansing you, helping your mind increase in clear, calm perceptiveness. 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.