FIRST EXERCISE OF SESSION (2 minutes)
Place a couple of folded towels or yoga blocks and then sit on them with knees in the crooked position – that is with soles of feet on the floor (about a
couple of foot lengths away from your buttocks), knees pointing upwards. Ideally, legs will be parallel to each other so knees and feet are about hip-width
apart. Place the main part of your hands on the outside edges of your knees so your fingers curl round the front of the knees and point towards each
other. Have a sense of your elbows and shoulders pointing sideways. Gently pull your hands towards you against your unmoving knees to help you
draw your chest forwards, straightening your spine to vertical. Have a sense of your pelvic girdle settling downwards and an elongation up your spine
to the crown of your head. Imagine a broadening from your spine out to your shoulders. Allow any pressure between hands and knees to soften
until the hands are merely touching the knees (and not at all pulled or pressed against them). Inhaling, lift one arm to curve over your head with
palm facing forwards – the shape of the arm unchanging through this movement. Exhaling, reverse the arm movement to return the hand to the
front of the knee. Repeat to the other side. Repeat 2 to 5 more times to each side.
SECOND EXERCISE OF SESSION (2 minutes)
Start from the above position (legs in front of trunk, soles of feet on the floor). Maintaining the shape of the spine and the current angle between thighs
and trunk, step your feet towards your trunk by about half a foot-length – so the toes remain on the floor but heels are now lifted. The
trunk is now tilted backwards relative to the vertical. Re-establish the sense of the chest being open and lifted forwards – if needed gently draw hands
against unmoving knees to aid this, then allow the pressure between hands and knees to soften whilst keeping chest open. Remind yourself of the
length between the tailbone and the crown of your head and broadness between your shoulders. Hold for 5 to 10 breaths and then move the feet forwards
and return the trunk to vertical.With practice, you will find this exercise (and the above exercise) becomes possible, and comfortable, with
decreasing amounts of padding (height) under your buttocks.
THIRD EXERCISE OF SESSION (2 minutes)
Having returned to the starting sitting position, re-establish the sense of length between your tailbone and the crown of your head and between your
shoulders. Inhaling, turn your head to look to one side and, exhaling, return your head back to centre. Repeat to the other side. Repeat 3 to 5 more
times to each side.
FOURTH EXERCISE OF SESSION (4 minutes)
Either lie down in a comfortable position and practise a relaxation method of your choice, or sit for some breathing or meditation. You could try
the following as a breathing/meditation or relaxation practice. Imagine a transformation centre in your upper abdomen as a gently glowing ball – a golden
orange-yellow colour on the surface. Imagine the temperature at the centre of the ball is so hot that anything that moves into its centre
becomes broken up into its smallest (harmless) parts in the process releasing huge amounts of energy. Exhaling, imagine this ball
gently sending energy to all parts of your being and, inhaling, that things from all parts of your being thatyou no longer require are carried to this
transformation ball in your upper abdomen. After a while, pause, allowing your awareness to rest on the area of your upper abdomen. Remember
not to rush sitting up and standing after practising relaxation as it causes the blood pressure to fall, which can cause dizziness if one moves too quickly.