Home Sudoku Variants Yoga Our Books Web Links About Us / Contact Us Printing Problems Notelets Chess banner

10- MIN YOGA  SESSION  BASED AROUND (LEGS OF) GOMUKHASANA (Cow's Face Pose)    (5)

Legs of Gomukhasana Session 5
FIRST EXERCISE OF SESSION (1.5 minutes)
Come into all four position with knees under hips, hands under shoulders. Bring your knees and feet together. Lift one leg and cross it over the other one to place the foreleg on the outside of the other foreleg. Swing your feet apart. Keeping your trunk roughly parallel to the floor, slowly ease hips backwards as far as is comfortable (or until your buttocks reach the floor – if they do, you can then think in terms of easing your long trunk towards your knees). Hold for about 4 breaths. Slowly ease your trunk up and forwards until hands are under shoulders again; then uncross your legs. Repeat to the other side.
SECOND EXERCISE OF SESSION (2.5 minutes)
Come into all four position with knees under hips, hands under shoulders. Lift one leg and cross it over the other leg to place the foreleg on the outside of the other foreleg. Swing your feet apart. Walk your hands backwards as you ease your hips backwards to the floor – arms staying straight(ish) - so your trunk moves towards upright. When your buttocks are settled on the floor, lift your trunk to upright. Settle your legs downwards and imagine your spine elongating upwards. Bring your arms to about 45 degrees away from your sides, palms facing backwards. Draw your shoulder blades towards each other. Then press your shoulders and shoulder-blades backwards. Then very slowly press hands and arms backwards – exhaling & seeing if they will go a little further backwards and, while inhaling, encourage your chest to expand forwards. When your arms and hands are pressed as far backwards as feels comfortable, slowly rotate your arms at the shoulders to being your palms to face forwards and at the same time encourage your chest to expand forwards a little more. Hold for about 5 breaths. Then gently and slowly relax your arms and upper back & pause for a couple of breaths. Lean forwards to place your hands on the floor and walk your hands forwards, lifting your trunk forwards, until uncrossing your legs takes you back to the all fours position. Repeat to the other side. Note: if you need to, it is fine to sit on a yoga block or a folded towel.
THIRD EXERCISE OF SESSION (2 minutes)
Lie on your back with legs straight and arms resting on the floor at shoulder level (palms facing upwards). 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) and, at the same time, lift your arms up to point towards the ceiling. Exhaling, lower the knee of the bent leg towards the floor and, at the same time, lower both arms to the opposite side of this knee and turn your head to look along your arms. Inhaling, lift the knee back to centre, lift your arms back to pointing upwards and turn your head back to centre. Exhaling, push the heel along the floor to straighten the leg and, at the same time, lower your arms sideways to rest on their respective side of your body at shoulder level. 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: Bring to mind someone you love, and remind yourself of some of the different things about them that you experience as lovely and likeable. 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.