FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back, legs in a crooked position, hands on upper thighs. While exhaling, slowly lift your head towards your knees and push your hands up
thighs to knees. While inhaling, slowly lower (uncurl) your trunk and head back to the floor (letting hands slide down your thighs). Continue like this until
you have lifted your head towards each knee 4 to 8 times.
SECOND EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs straight out along the floor. Bring your knees & feet together & push your heels away from your hips (so your legs feel active). Move
your arms to your sides, palms facing downwards. Bend your elbows so your forearms point to the ceiling, then move your hands so your palms face the ceiling.
Consciously stretch your 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 that 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 knees to chest - you may want to pause for a few breaths in this position. Lift arms up to vertical, palms touching, fingers stretched up & pointing to the
ceiling. While exhaling, let both knees move sideways in one direction and arms move sideways in the other direction – one hand sliding down the other arm. While
inhaling, lift arms and legs back to the central position. While the arms move, follow the hands with your eyes so that your neck also rotates a little. It is not necessary
for either arms or legs to reach the floor – aim for smooth comfortable movements. Repeat this movement with your breath 4 to 8 times to either side.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice.
Try:- Imagine/feel the space in front of you. Imagine/feel the space to the left of you. Imagine/feel the space to the right of you. Imagine/feel the
space behind or under you. (The floor need not interfere with this visualisation as one can imagine the floor as porous or insubstantial). Imagine/feel the space all around
you. Imagine/feel that your inhalation flows into you & also into the space around you. After a few breaths, lie passively, enjoying 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.