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10-Min Yoga Session Based around Prasarita Padottanasana    ( 4 ) 
Padottanasana Session 4 Image
FIRST EXERCISE OF SESSION (2 minutes)
Stand beside a wall about half an arm-length away. Place your forearm on the wall so the elbow is at shoulder height (upper arm in line with shoulders), forearm resting on the wall, pointing upwards, with the palm also against the wall. Place your other hand on the front of the hip closest to the wall. Press your hip forwards into the resistance supplied by your hand – keep this feeling of pressing your hip forwards into your hand throughout this exercise. Bend the knee closest to the wall so the knee stays beside the other knee and the lower leg becomes parallel with the floor. Move this leg sideways to press the knee and lower leg into the wall. Maintaining the pressing forwards of the hip & pressing sideways of the leg into the wall, draw the lower leg backwards as far as you can and feel comfortable. Hold this position for 5 to 10 breaths. Release the position by reversing the movements for entering into it. Repeat to the other side.
SECOND EXERCISE OF SESSION (2 minutes)
From Tadasana step your feet wide apart, as before. Bend your knees and lengthen your spine. Place your hands on your lower back, with 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 a couple of breaths and then allow your trunk to relax downwards. Let your arms relax downwards – if they reach the floor, place the back of your hands on the floor between your legs. Allow your neck to fully relax. Exhaling, slowly press through your feet until your legs are straight – as you do this, walk or slide your arms further through between your feet. Passively allow an inhalation. Exhaling, slowly bend your knees forwards, pressing through the pad, of your big toe joints and the outside edges of your feet as you do so to help ensure that your knees remain pointing in the same direction. Aim to bring your hips as low as feels comfortable, while keeping your trunk and head fully relaxed and close to the ground – allow your hands and arms to slide back through your feet as you do this. Inhale. Repeat 3 to 6 more times. 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 and then step feet together.
THIRD EXERCISE OF SESSION (2 minutes)
Lie on your back with legs in the crooked position, feet and knees together. Lift your arms to vertical above your shoulders with palms facing your feet. Inhaling, lower one arm to the floor beside your trunk/hip, and the other arm to the floor beside your head. At the same time, straighten along the floor the leg of the same side as the arm that moves to being beside your head. Exhaling, press down with the arm beside your trunk to help move the bent knee towards the outside of the other leg (foot pressed in inner thigh of other leg) so the pelvic girdle rotates, with one side lifting off the floor. Inhaling, allow yourself to relax out of the twist. Exhaling, draw the heel of the straight leg to your buttocks (leg bending) and lift your arms to vertical. Repeat to the other side. Repeat 3 to 6 more times to each side.
FOURTH EXERCISE OF SESSION (4 minutes)
Move into a comfortable position for practising a relaxation of your choice. You could try the following relaxation practice: Think of a good thing that has happened recently and your enjoyment of that good thing. Recall the memory, allowing your awareness to dwell on how much pleasure and enjoyment there was for you in the experience. 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.