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10-MIN YOGA SESSION BASED AROUND DWI PADA PITHAM (Bridge pose)    (12) 

Dwi Pada Pitham Session 12
FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs in the crooked position – soles of feet against the mat, knees pointing up into the air. Have your arms relaxed by your sides. Straighten one leg along the floor, and imagine an elongation from the hips down the back of the leg and out through the heel. Hold for a few breaths, imagining, while inhaling, that a current (a nurturing fluid) flows from the earth into the sacrum, and then, while exhaling, that the current flows down the back of the leg and out through the heel into the earth. Then lower the knee of the bent leg sideways towards the floor. Hold for a few breaths, imagining, while inhaling, that a current (a nurturing fluid) flows from the earth into the sacrum, and then, while exhaling, that the current flows down the inside thigh of the bent leg and out through the knee into the earth. Then gently lift the bent knee back to centre and return the straight leg to beside the other leg. Repeat to the other side.

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, palms facing downwards. Bring your knees and feet together. Then lift one leg and place the ankle on the thigh of the other leg near the knee – so that the knee of the lifted leg points sideways. Press down through the sole of the foot that is against the floor so that the hips lift – press through the pad of the big toe joint, the outside edges of your foot and the heel. Allow the knee of the lifted leg to lower towards the floor as much as it will (this means the pelvic girdle tilts sideways and gives the spine a mild twist as well as opening up the hip). Hold for several breaths, focusing on pressing through the foot that is against the floor as much as you can and allowing the knee of the other leg to be drawn downwards. To release, lift the sideways knee to pointing sideways, and, exhaling gently, lower your back, vertebra by vertebra. Return your lifted leg to beside the other one. Repeat to the other side.

THIRD EXERCISE OF SESSION (2 minutes)
From semi supine with your knees and feet together, cross one leg over the other one at the thighs. Bring your knees to your chest and wrap your hands around your knees. Exhaling, turn your head to face one side and, inhaling, return your head to facing upwards – repeat to the other side. Repeat this head turning with your breath 2 to 4 more times to each side. Then return your feet to the floor, uncross your legs and repeat 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 with each inhalation a current (a nurturing or cleaning water) flows from the earth into the sacrum, and, exhaling, flows to and through the hips and then on into the earth – for a few breath. In turn (a few breaths for each), imagine the exhalation flows to and through on its way into the earth: the legs and feet; the trunk and shoulders; the trunk, arms and hands; the trunk and neck and head; all parts of body. So that, with each breath, one is washed with nurturing fluid from the earth 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.