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10- MIN YOGA  SESSION  BASED AROUND NAVASANA (Boat Pose)    (1)

Navasana Session 1
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.