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10-MIN YOGA SESSION BASED AROUND A SUPINE SIDE BEND    (2) 

Supine Side Bends Session 2
FIRST EXERCISE OF SESSION (2.5 minutes)
Lie on your back with your legs in the crooked position. Have your knees and feet together – throughout this exercise keep your feet together as if glued. Move your arms out to about shoulder level. While exhaling, lower your knees to one side and turn your head in the opposite direction. While inhaling, mentally direct your breath into the open part of the chest and then, while exhaling, contract your abdomen in such a way as to pull your hips over a little more. During your next inhalation, lift your knees back to centre. Repeat to the other side. Move your arms up a little (so that your arms still rest on the floor and the angle between your trunk and your arms is greater than 90 degrees). Repeat the twist to each side with your arms in this position. Move your arms up away from your trunk and repeat the twist to each side. Continue moving your arms away from your trunk and then twisting until you reach the limit of what is comfortable for you - or until your arms are pointing overhead away from your feet.

SECOND EXERCISE OF SESSION (2.5 minutes)
Leave your legs in the crooked position and bring your arms back to your sides. Your hips and legs should not move in this exercise. Lift your head and move it sideways and then lower it. Then lift your shoulders, move them sideways (same direction as the head), and lower. Continue moving your head and then your shoulders sideways until your trunk has as much of a sideways bend as is comfortable. Move your arm from the stretched side, sideways as far as it will comfortably go without leaving the floor. Breathe slowly and deeply:- exhaling, slowly squeeze your abdomen in to your spine, release this squeeze and then, while inhaling, mentally direct the breath into the stretched side of the trunk. Hold for 5 breaths and then slowly move your trunk and head back to the central position in the same manner that you moved it sideways. Repeat to the other side.

THIRD EXERCISE OF SESSION (1 minutes)
Bring your arms back to shoulder level resting along the floor. Relax. While exhaling, turn your head to one side and, while inhaling, bring your head back to centre. Repeat to the other side. Continue this movement of turning your head for 6 to 10 breaths.


FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. Perhaps, try imagining that you are lying in warm, healing sunlight. Feel the sunlight shining on you and invite it to shine through your body so that it touches every cell of your body. Feel the light bring warmth to every part it touches – feel it encourage softening and unwinding. Then notice if there are any areas of tension or disharmony – imagine this tension or disharmony as ice and watch how the warm, healing sunlight melts the ice and the ice water drains out of you. Remember not to rush sitting up (and then standing) after practising relaxation as it causes one’s blood pressure to fall, which can cause dizziness if one moves too quickly.