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10-MIN YOGA  SESSION  BASED AROUND PLANK POSE    (2)

Plank Pose Session 2
FIRST EXERCISE OF SESSION (2 minutes)
Sit in a kneeling position with buttocks resting on heels, or on some folded towels or blocks or on the floor between your heels. Use your hands to check your spine is long and vertical and adjust as appropriate. Lift your arms forwards to shoulder-level with palms facing downwards. Bend your wrists to being your palms facing inwards (towards your trunk). Inhaling, swing one arm at shoulder level to pointing sideways, then lift your hands to in-line with the arm, and then lift the arm (sideways) until pointing upwards. Exhaling, bend the wrist until the palm faces upwards and at the same time squeeze the abdomen inwards. Inhaling, return your hand to pointing upwards, and imagine an elongation from your hip upward through your arm and out of your fingers. Exhaling, lower your arm sideways to shoulder-level, then bend the wrist to bring your palm to facing inwards, and then swing your arm to pointing forwards. Repeat to the other side. Repeat 1 to 3 more times to each side.

SECOND EXERCISE OF SESSION (2 minutes)
Move into the all fours position with knees under hips and hands placed on the floor under your shoulders. Spread your fingers wide and check that the middle fingers are parallel. Straighten one leg backwards, place the toes on the floor and press down through the toes to help you straighten the other leg back and place those toes on the floor. Ideally, your feet will be about hip-width apart and your legs and trunk in one straight line. Press down through your toes, and imagine your head fixed in space, and draw your heels backwards away from your head. Hold for 1 to 5 breaths with practice, you will find it easier to hold for longer. Bring the leg you first moved backwards to the starting position and then the other leg. After a pause, repeat with the other leg moving backwards first.

THIRD EXERCISE OF SESSION (2 minutes)
Lie on your back with legs straight and parallel along the floor. Place your arms on the floor pointing sideways at shoulder level and then bend them at the elbows to bring the forearms vertical and palms facing forwards (elbows and upper arms remain on the floor). Exhaling, press the elbows downwards and squeeze the abdomen in towards the spine increase the pressing down and squeezing gradually throughout the exhalation. Inhaling, gradually decrease the squeezing and pressing down (of elbows). Repeat for 4 to 8 more breaths and then move your arms to your side.

FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice - or, sit for some breathing or meditation. You could lie down to try the following as a relaxation or meditation exercise. Bring your awareness to your physical body. Feel your physical existence : feel the existence of your toes, of your feet, of your fingers, of your hands, of your legs, of your arms, of your head, of your neck, of your hips, of your shoulders, of your back, of your abdomen, of your chest. Feel yourself as a miracle of life each part of your body alive. Feel the joyfulness of existing. Feel the joyfulness of being alive. 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.