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10- MIN YOGA  SESSION  BASED AROUND (ARMS OF) GOMUKHASANA (Cow's Face Pose)    (15)

Arms of Gomukhasana Session 15
FIRST EXERCISE OF SESSION (1.5 minutes)
Sit in a comfortable cross-legged position with your back about a half a foot from a wall – the further you are from the wall, the harder this exercise. Use supports (e.g. yoga blocks or folded towels) under your pelvic girdle if that increases easefullness. Start with arms in a loose curve so one hand rests in the other (palms upwards) just in front of your abdomen. Inhaling and maintaining the loose curve of the arm, lift one arm forwards and then backwards to bring the thumb to rest against the wall behind your head. Rotate the hand downwards to bring the palm as close to facing the wall as comfortable whilst keeping the thumb against the wall. Exhaling, lower and straighten your arm sideways to shoulder level - leading with thumb against the wall as you do so – drawing shoulder-blade down and inwards as you do this. Inhaling, rotate just the forearm to bring the back of the hand against the wall and, at the same time, encourage an expansion of that side of the rib-cage (especially near the shoulder-joint). Exhaling and keeping the back of the hand against the wall, draw the arm downwards as close to your spine as is comfortable. Inhaling and keeping the back of the hand against the wall, swing the arm up and, bending at the elbow, move hand to behind and above the opposite shoulder. Exhaling, lower the arm forwards to bring the hand back to the other hand. Repeat to the other side. Repeat 1 or 2 more times to each side.
SECOND EXERCISE OF SESSION (3 minutes)
Move to sit with back about a couple of centimetres from the wall, legs crossed over the other way. Lift one arm to shoulder level so the little finger side of hand rests against the wall. Rolling the shoulder backwards, rotate the arm as a whole so the shoulder-blade moves downwards and the back of the hand rests against the wall. Maintaining the position of the upper arm, rotate the forearm (relative to the upper arm) so the palm ends up facing and against the wall. Bending the elbow as appropriate, slide the hands against the wall downward to behind your back and then up to behind your upper back. Near the end of this movement use your other hand to aid you moving the arm so the hand ends up between your shoulder-blades and your elbow is as inwards towards your spine as it will go. Roll the shoulder backwards until the shoulder-blade is flat against the wall. You might find it help to slightly twist the trunk to this side to help you get the shoulder-blade flat against the wall. Then roll the other shoulder backwards to get the other shoulder-blade flat against the wall. Lift the other arm to shoulder level (palms currently facing floor) with the little finger side of hand against wall. Slightly bending the arm, rotate it as a whole so the back of the hand is taken to the wall and, at the same time, draw the shoulder-blade down towards the floor. Keeping the back of the hand against the wall, bend and lift the arm to bring the hand behind your back to met the other hand. Overlap your fingers and bend them so your hands are clasping. Rest your head against the wall and press elbows backwards against the wall – hold for about 5 breaths. Release by leaning the trunk forward, unclasping hands and slowly allowing the arms to relax from behind your back. Cross your legs over the other way and repeat to the other side. Cross your legs over the other way.
THIRD EXERCISE OF SESSION (1.5 minutes)
Wrap arms around your shoulders and, lowering your head forwards, curl your upper back. Inhaling, uncurl spine to bring back of head against wall. And move your elbows sideways to the wall at shoulder level so your hands end up resting on top front of chest (near shoulder-joints). Exhaling, straighten one arm along wall at shoulder level (back of hand coming to rest against wall) and, at the same time, turn head to look along that arm. Inhaling, return hand to top front of chest and return head to facing forwards. Exhaling, slide hands across front of chest moving arm into a hug around shoulders and, lowering head, curl your upper spine forwards. Repeat to the other side. Repeat 2 to 3 more times to each side. Then uncurl spine to bring back of head to rest hands wall and then lower arms.
FOURTH EXERCISE OF SESSION (4 minutes)
Either sit to practise a breathing or meditation exercise or lie down in a comfortable position and practise a relaxation method of your choice. You could try imagining a beautiful red flower. Remember not to rush into movement or standing after practising relaxation as it causes one’s blood pressure to fall, which can cause dizziness if one moves too quickly.