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10-MIN YOGA SESSION BASED AROUND DWI PADA PITHAM (Bridge pose)    (2) 

Dwi Pada Pitham Session 2
FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs straight along the floor. Bring your legs together. Cross one leg over the other so that one ankle is on top of the other. Start with your arms by your sides. While inhaling, lift your arms through the air to the floor above your head. While exhaling, lift your arms through the air to the floor by your sides. If your arms are uncomfortable when overhead, take your arms sideways and bend your elbows. Try to make your arm movements synchronise with your breath so that you just finish inhaling when your arms finish moving overhead and you just finish exhaling when your arms reach the floor by your sides. After 3 or 4 breaths with your legs crossed one way, uncross your legs & repeat with them crossed on the other side.

SECOND EXERCISE OF SESSION (2 minutes)
Bring your knees up into the crooked position so that your knees and feet are about hip-width apart. Make sure your feet are parallel to each other and pointing away from you.  Have your arms by your side, with your palms facing the floor. While inhaling, allow your arms to drift up towards the ceiling. While exhaling, squeeze your abdomen in towards your spine, press your feet into the floor and bring your arms to your sides as though pressing your palms through resistance (e.g. imagine that you are pressing your arms through a viscous substance like treacle). Continue this for several breaths, observing how your body moves - if much of your upper back starts to come off the floor then you need to move on to a stronger 10 minute yoga session involving this sort of movement. When you wish to release, slowly lower your back, vertebra by vertebra, down to the floor from the neck downwards.

THIRD EXERCISE OF SESSION (2 minutes)
Bring your knees to your chest. Place your hands behind each knee and then move your knees sideways to either side of your trunk. While inhaling, straighten one leg - you can allow your hand and knee to move a little away from your body: the leg does not need to become completely straight. While exhaling, bend the knee back to its' original position. Repeat this stretching alternate legs with your breath until you have straightened each leg at least 3 times.  Bring your knees to your chest and then 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 imagining that you are lying on a beach near the sea and that you can hear the waves of the sea. Then imagine that the sea is bringing you gifts. Allow yourself to pick up and accept into yourself, or your life, any of the gifts that you feel would be useful to you. 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.