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10-Min Yoga Session Based around Prasarita Padottanasana    ( 2 ) 

Padottanasana Session 2 Image
Stand in Tadasana. 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 so wide a stance, simply take your feet as wide as feels comfortable. Make sure your feet point forwards and stand upright, allowing your arms to be relaxed by your sides. 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, then sink your heels (and pads of big toe joints and outside edges of feet) until your legs are 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 one hand on the front of the hip of the other side: throughout keep your hip pressing forwards into the resistance supplied by this hand. The other hand is by your side with palm facing forwards. Inhaling, lift your free arm to shoulder level. Exhaling, rotate your shoulders around the axis of your spine, so your lifted arm ends up pointing somewhat backwards. Inhaling, let your trunk unwind. Exhaling as you lower your arm to your side, reinforce the feeling of drawing your feet towards each other. Repeat 2 to 4 more times. Let your arms relax, give your hips a little wriggle and repeat to the other side.
From Tadasana, step your feet wide apart as before. Bend your knees and lengthen your spine. Place your hands on your lower back, palms facing away from your back, 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 a couple of breaths and then allow your trunk to relax downwards. Let your arms relax downwards and then interlock them, so they are hanging relaxed. Let your neck fully relax. Exhaling, press the foot of one leg downwards so this leg straightens. Inhaling, bend the knee returning the legs to their starting position. Repeat to the other side. Repeat 3 to 6 more times each side. With both legs bent, lift your trunk to a long back position, and place your hands on your lower back. Lift trunk to upright, taking care to keep spine long. Then step feet together.
Lie on your back with legs straight and together, arms resting by your sides with palms facing upwards. Draw one heel towards your buttocks so the knee bends and points upwards. Place the foot to the outside of the other leg. Inhaling, slide the foot away from your hip until on the outside of the other foot. At the same time, swing the arm of the same side as the crossed-over leg on the floor to pointing away from your feet. Exhaling, draw the foot back to close to the hip and swing the arm along the floor to close to your side. Repeat 2 to 4 more times. Uncross your leg and straighten. Repeat to the other side.
Move into a comfortable position for practising a relaxation of your choice. You could try the following relaxation practice: Imagine it is a warm summer night: the moon is shining silver light into your lower abdomen and pelvic girdle. Feel the silver light’s qualities of gentleness and soothingness – feel how it can soothe and heal all irritation and all inflammation. Allow the soothing healing flow to all places in you that could use such healing. Feel the soothing and gentleness of the silver light as it flows around you returning to your pelvic girdle. Feel yourself with a full store of soothing, healing energy for helping soothe those in need of soothing around you. Thank the moon and the garden and return to feeling yourself lying on the floor. 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.