FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back, legs in a crooked position with feet and knees about hip-width apart. Make loose fists with your hands and place them by your temples so that the
inner side of your wrists is uppermost. Allow your elbows to relax downwards so that they point sideways away from each other. While exhaling, slowly lift your head
towards one knee (without altering the position of your arms relative to your head.) While inhaling, slowly lower trunk and head back down to the floor. On your next
exhalation, lift your head towards the other knee, and lower while exhaling. Continue like this until you have lifted your head towards each knee 3 or 4 times.
SECOND EXERCISE OF SESSION (2 minutes)
Move your arms to your sides, palms facing downwards. Bend elbows so forearms point to the ceiling, then move your hands so palms face the ceiling. Consciously
stretch fingers away from your wrists so your hands feel active. Exhaling, squeeze your abdomen in towards your spine. Try to maintain this abdominal tone while
mentally directing your in-breath into your breast-bone – so your breast-bone lifts and your upper back arches. Continue consciously trying to increase abdominal
contraction during exhalation and mentally directing the inhalation to aid the arching of the upper back. Use your arms to help you arch your upper back by pressing your
elbows down onto the floor. Continue this exercise for 6 to 8 breaths. Then, slowly lower your upper trunk while exhaling. Pause for a couple of breaths to allow your
breathing to relax.
THIRD EXERCISE OF SESSION (2 minutes)
Bring your knees to your chest and roll over onto one side. Adjust your knees so your hips and knees form right angles. Stretch both arms out in front of you so that one
arm is on top of the other arm. While inhaling, lift your top arm until it is stretching up towards the ceiling; while exhaling, lower this arm towards the floor behind you. While
inhaling, lift the arm back to vertical and then lower back to the other arm while exhaling. While the arm moves, follow the hand with your eyes so that your neck also rotates.
Repeat this movement with your breath 2 to 4 times on this side. Roll over and practise the movement the same numbers of times on the other side.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. Try counting down mentally from a number (say 30). During each exhalation, mentally
think the number of your count – 30, 29, 28 and so on. If you lose your place or are distracted, return to your starting number. When you reach zero, enjoy being in a state
of relaxation for a few breaths before coming out of relaxation. Remember not to rush sitting up (and then standing) after practising relaxation as it causes one’s blood
pressure to lower, which can cause dizziness if one moves too quickly.