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10-Min Yoga Session Based around Prasarita Padottanasana    ( 1 ) 

Padottanasana Session 1 Image
Stand in Tadasana. Bend one leg, taking your weight into that leg. Lift the unweighted leg forwards and rest the heel on the floor. Exhaling slowly, rotate the forward leg (as a whole) inwards as far as feels comfortable. Inhaling slowly, rotate the forward leg as a whole outwards as far as feels comfortable. Repeat 3 to 6 more times and then return to standing in Tadasana. Repeat to the other side.
Step your feet wide apart – in time you are aiming for about 3.5 feet apart or a leg length apart, but, until comfortable with such a wide stance, simply take your feet as wide as feels comfortable. Make sure your feet point forwards and stand upright, letting your arms relax by your sides. Bring your awareness to your feet. Consciously press the pads of your big toe joints down into the ground as firmly as you can. Keeping these pads pressing down, also press down through the outside edges of your feet. Bend your knees and, without straightening your legs, sink your heels until your lower back becomes long and essentially straight. Then, without actually moving your feet, draw your feet in towards each other against the resistance supplied by the floor/mat. Pause in this position and feel your legs as strong and active, and allow your chest to lift and expand. Place your hands on your lower back, palms facing away from your back and with the little finger of one hand touching the thumb of the other hand. Have a conscious sense of pointing your elbows and shoulders sideways. Keeping your spine in this long shape, flex forwards at the hips – just to the point where, if you were to flex further, you would lose the shape of your spine. Hold for 5 to 10 breaths – reminding yourself to keep the pads of big toe joints and out-side edges of feet sinking downwards and the feet being drawn to each other. Lift trunk to upright, taking care to keep spine long; then step feet together.
Lie in semi-supine with knees and feet a little wide of your hips. Let your arms rest close to your side with palms face up. Exhaling, lower both knees to the same side and, inhaling, lift knees back to centre. Repeat to the other side. Repeat 3 to 6 more times to each side.
Move into a comfortable position for practising a relaxation of your choice. You could try the following relaxation practice: Imagine two beautiful, healthy cats choosing to settle one either side of your hips. Feel the cats relax into their position beside you and allow yourself to relax with them. Feel the warmth of their bodies gently seeping into your hips and from there into the rest of your body. Feel the warmth of the cats flow into you and allow yourself to relax further. Feel the cats begin to purr with wellness and contentment. Feel the vibration of the cats purring with wellness and contentment. Feel the purring vibration of wellness and contentment in your hip joints. Feel the purring vibration of wellness and contentment stimulate improved micro-circulation and nurturing in your hip joints. Similarly feel the purring vibration in your : knees joints, feet joints, pelvic girdle, spinal joints, shoulder joints, elbow joints, hand joints, and in all the joints of your body. Feel your whole being filled with a purring contentment. Thank the cats for their warmth and purring and imagine them getting up to lie beside another who could use their warmth and purring. Remember not to rush sitting up after practising relaxation as it causes one’s blood pressure to fall, which can cause dizziness if one moves too quickly.