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10-MIN YOGA SESSION BASED AROUND DWI PADA PITHAM (Bridge pose)    (13) 

Dwi Pada Pitham Session 13
FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back with legs in a crooked position: straighten one leg along the floor. Imagine an elongation moving down the back of the leg and out through the heel. Allow your arms to rest close to your sides or rest hands on abdomen. Tilt your head a little backwards so your chin points upwards and take your gaze as though looking upwards relative to your head position. Press the foot of your bent leg downwards sufficiently that your lower back rests firmly against the floor. Exhaling, contract your abdominal muscles so as to lift your shoulders upwards – taking care to leave the back of your head against the floor. Inhaling, relax abdominal muscles so that the shoulders lower. Repeat 2 to 3 more times, then swap legs over to repeat on the other side. Then lift your legs back to the semi supine position and adjust your head so the back of your neck is long.

SECOND EXERCISE OF SESSION (2 minutes)
From semi supine bring your knees and feet together. Bring your attention to your neck – check back of neck is long, head and neck are in alignment with trunk. Bring your arms to beside your trunk, palms facing down and pull shoulders down away from ears; then relax. Bend your elbows so forearms are vertical and then extend the wrists so elbows face upwards. Press your feet into the floor so that the hips lift. Then aid the lifting of the hips and opening lift of the chest by also pressing down through the shoulders, elbows and feet. Hold for a couple of breaths to become established in this position. Then transfer your weight from one leg to the other. Straighten the unweighted leg so that the foreleg ends up inline with the upper leg and both upper legs remain beside each other. Keep pressing down through the foot that is on the floor and aim to keep both hips as high as each other and the chest open (by pressing the elbows and shoulders down) – hold for 3 breaths (or so). Return the foot of the straight leg to beside the other foot – and then repeat on the other side. Release gently on an exhalation by slowly lowering your back down, vertebra by vertebra (from the neck downwards) until your bottom is resting on the floor again.

THIRD EXERCISE OF SESSION (2 minutes)
Bring knees towards chest and place hands on the top of knees – right hand on right knee, left hand on left knee. Inhaling, take one hand off a knee and lower the arm to the floor at shoulder level turning the head to look along the length of the arm. As the same time, straighten the leg which is without a hand on it, aiming to keep the knee close to the chest. Exhaling, turn the head back to centre and, bending the knee of the straight leg, return the hand to the knee. Repeat to the other side. Repeat 2 to 4 more times to each side. Return your feet to the floor.

FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try: Imagine a ball of nurturing and healing energy in the lower abdomen – imagine this energy has a vibration or colour that feels nurturing and soothing to you. Exhaling, imagine the ball sends nurturing energy to all parts of your body, and, inhaling, imagine the current returning back to the energy ball to be recharged. 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.