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10- MIN YOGA  SESSION  BASED AROUND (LEGS OF) GOMUKHASANA (Cow's Face Pose)    (3)

Legs of Gomukhasana Session 3
FIRST EXERCISE OF SESSION (1.5 minutes)
Move into the all fours position with knees under hips and hands placed under shoulders. Bend your elbows and place your forearms on the floor so that your elbows are under your shoulders (or slightly wider than that), with forearms parallel and pointing forwards away from your knees. Straighten and lift one leg to level with the trunk and pointing away from the hips. Exhaling & keeping the leg in the same plane as the trunk, swing the leg as far as feels comfortable towards the opposite side of the body (i.e. if it is the left leg then it moves to the right). Inhaling, swing the leg back to its starting position. Repeat 2 to 4 more times. Then return the knee to the floor and repeat to the other side.
SECOND EXERCISE OF SESSION (2.5 minutes)
Place one or two yoga blocks (or folded towels) on your yoga mat and move into the all fours position with feet beside the yoga blocks. Leaving your legs as they are, walk your hands to one side so that they are in front of the yoga blocks instead of your knees. Lift the leg that is on the far side of the yoga blocks and swing it over both the other leg and the yoga blocks and place the foreleg down so that you now have one foot on either side of the yoga blocks. Slowly walk your hands backwards taking your buttocks to the yoga blocks. Settle your weight on the yoga blocks and then lift your trunk to upright. Loosely curve your arms so one hand is on top of the other in front of the abdomen, palms facing upwards. Inhaling, lift the arm with the upper hand forwards and then overhead whilst maintaining the loose curve of the arm – simultaneously letting the other hand rise slightly. Exhaling, lower the arm forwards (maintaining loose curve of arm), taking the hand to below the other hand. Repeat to the other side. Repeat 1 to 3 more times to each side. Move out of the leg position by slowly reversing the movements of entering it. Repeat the exercise with the legs the other way round. Note: with practice you will find the position becomes comfortable with less height in the support under your buttocks.
THIRD EXERCISE OF SESSION (2 minutes)
Lie on your back with legs straight and hands resting on your abdomen (elbows resting on the floor.) Inhaling, draw the heel of one leg towards your buttocks so the knee bends and points towards the ceiling (foot stays in contact with the floor). Exhaling, lower the knee of the bent leg towards the floor. Inhaling, lift the knee back to centre. Exhaling, push the heel along the floor to straighten the leg. Repeat to the other side. Repeat 2 to 4 more times to each side.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try: Imagine you are resting in a lovely room, created just for you. And imagine there is a treasure chest in this room containing some of your treasures. Choose to have a look at those treasures – if the treasure chest is locked, you will find the key in a chest-of-drawers that is also in the room. Enjoy looking at the objects in the treasure chest – these might be symbolic, for example you might find a wedding ring to represent your marriage or the love you share with your partner. When you have explored a few objects and what they mean for you, put them back and, if you wish, lock the treasure box. Knowing you can return to this room and have a look at your treasures any time you wish, return to lying on the floor and be aware of the actual room about 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.