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10- MIN YOGA  SESSION  BASED AROUND SUKHASANA (Sitting Cross-legged)    (3)

Sukhasana Session 3
FIRST EXERCISE OF SESSION (2 minutes)
Sit in a comfortable cross-legged position (or another seated position that suits you) with sufficient padding under your buttocks to enable your spine to be vertical and long. In preparation for the next exercise, have a chair in front of you, facing you with the seat a distance away such that you can just reach it with your fingers when your have your arms stretched forwards and your trunk vertical. Check the shape of your spine and adjust as appropriate. Allow your arms to hang loosely by your sides. Exhaling, allow your trunk to bend sideways and place your hand on the ground (if it comfortably reaches the ground) - if it feels right, bend the arm to allow your trunk to bend a little further. Inhaling, imagine the breath entering the squeezed side of your truck and lift your trunk back to vertical. Repeat to the other side. Repeat 2 more times to each side moving gently with the breath.

SECOND EXERCISE OF SESSION (2 minutes)
Keeping your trunk / spine long and straight, lean your pelvic girdle (and hence your trunk) forwards enough to allow you to place your palms on the seat of the chair in front of you about shoulder-width apart. Check the shape of your spine and adjust as appropriate. Inhaling, take one hand to one side and lower the hand and arm to the side of your trunk encouraging / imagining the chest expanding forwards and the spine lengthening and straightening up its length. Exhaling, move the shoulder of the lowered arm backwards as far as feels comfortable and at the same time turn the head to look over the shoulder. If this feels comfortable and you have breath left, continue to exhale and lift the lowered arm backwards to shoulder level. Inhaling, lower the arm back to your side and return the shoulders and head to facing forwards. Exhaling, lift the lowered arm to replace the hand on the chair. Repeat to the other side. Repeat once or twice to each side. This is a deceptively strong twist, particularly for the mid to upper back, so move gently and slowly so as to experience each part of the movement without concern about how far you take yourself into the twist.

Uncross your legs and straighten one leg at a time and then re-cross your legs the other way. Recheck the shape of your spine and if necessary adjust so that your spine is long and vertical.

THIRD EXERCISE OF SESSION (2 minutes)
Sit cross-legged (or in another comfortable sitting position). Lift your arms sideways to shoulder level with your palms facing forwards. Exhaling, swing your arms forwards at shoulder level and across your trunk to wrap your arms around yourself in a hug. Inhaling, swing your arms at shoulder level to pointing sideways with a sense of the chest expanding forwards. Exhaling, swing your arms backwards, keeping the arms at shoulder level and squeeze the shoulder blades together, allowing the chest to be pressed forwards a little. Inhaling, swing the arms back to shoulder level. Repeat 2 to 4 more times. Lower your arms.

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 continue sitting and try the following as a breathing visualisation. Inhaling, imagine that a current flows from the earth into your left hip and from there up into your right shoulder. Exhaling, imagine that a current flows from your right shoulder through your left hip and down into the earth. During the next breath imagine that, while inhaling, the current flows from the earth through your right hip to your left shoulder and, while exhaling, from the left shoulder, through your right hip to the earth. During the following breath imagine that, while inhaling, the current flows from the earth through the base of your spine, up your spine to your head, and, while exhaling, that it flows from your head down your spine to the earth. Continue this breathing for several breaths, finishing the out-breath imagining the current flowing through the spine into the earth. Pause for a few breaths with your awareness resting on the earth underneath you.