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10- MIN YOGA  SESSION  BASED AROUND (LEGS OF) GOMUKHASANA (Cow's Face Pose)    (1)

Legs of Gomukhasana Session 1
FIRST EXERCISE OF SESSION (1.5 minutes)
Lie on your back with buttocks and feet resting against a wall, trunk perpendicular to the wall. Have your feet placed on the wall about hip-width apart, pointing upwards and parallel to each other. Adjust your feet so they are as close to your pelvic girdle as feels comfortable (still placed on wall as described above). With knees same distance apart as your feet, place hands on the outside edge of knees. Exhaling, press knees outwards into hands - which don’t move. Inhaling, gently relax this pressing. Repeat for several breaths. Then pause and relax in the position for a couple of breaths.

SECOND EXERCISE OF SESSION (2.5 minutes)
Still lying with buttocks resting against the wall, straighten legs up the wall. Take one leg across the other and then bend & rotate the leg to bring the foot round to outside of the opposite hip (i.e. if the left foot, it comes round to the outside of the right foot). Rotate and bend the other leg to bring the foot round to the outside of the opposite hip. You can use your hands to gently encourage your feet closer into your pelvic girdle. Press your knees towards the wall (i.e. away from chest) as much as feels comfortable. Rest your hands (palms face down) on your abdomen with elbows resting on the floor. Inhaling, straighten arms to bring the backs of your hands to the floor and, exhaling, return hands to abdomen. Continue for about 5 breaths. To come out of position :– relax legs allowing knees to move towards the chest and then gently straighten & unwind legs to return them to resting up the wall. Repeat with legs the other way round.

THIRD EXERCISE OF SESSION (2 minutes)
Continue lying with your bottom resting against the wall with legs straight and supported by the wall. Rest hands by your sides or place hands on abdomen. Exhaling, draw one heel down to your buttock, bringing the knee to your chest. Inhaling, gently slide the leg up the wall. Repeat to the other side. Repeat 4 to 6 times to each side.

FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. If you wish, you can continue lying with legs resting up the wall and practise a relaxation such as: Imagine someone has a jug of gently warm water, which they pour into your feet. Feel the warmth of the water in your feet – and the water gently dissolving anything getting in the way of full and vital health from your feet. Then imagine you allow the water to flow from your feet, along the legs through your pelvic girdle and on into the earth. Then repeat for legs and feet, and then for feet, legs and pelvic girdle. And then pause for a few breaths, enjoying feeling your feet, legs and pelvic girdle have been gently cleansed. 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.