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10-MIN YOGA SESSION BASED AROUND A SUPINE SIDE BEND    (5) 

Supine Side Bends Session 5
FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs in the crooked position. Straighten one leg and lift the arm of that side overhead. Place the other arm across your trunk. Press the foot of the bent leg into the floor so that you roll over onto your side. Some women might be more comfortable with a thin cushion under their ribs. Check your body is in line. Place the hand of your top arm on the floor to aid your balance. Lift your top leg and then, keeping it straight, start describing small circles with your foot. Slowly increase the size of the circles and then slowly decrease the size of the circles. Describe circles with the foot moving in the other direction - again slowly increasing and then slowly decreasing the circle size. Lower the leg back down to the other leg. Allow yourself to roll onto your back. Repeat to the other side.

SECOND EXERCISE OF SESSION (2 minutes)
Straighten both legs along the floor and have your arms close to your sides. Activate your feet and legs as though you are standing – i.e. your toes should be pointing up to the ceiling. 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. Breathe slowly and deeply:- while exhaling, slowly squeeze your abdomen in to your spine, release this squeeze and then, while inhaling, allow the breath to flow however naturally happens. 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 (2 minutes)
Bring your knees to your chest – you may want to pause for a few breaths in this position. In this twist, keep your knees and feet together as though glued. Move your arms out to shoulder level – both shoulders should remain on the floor throughout this twist. Exhaling, and keeping your knees close to your chest, move your legs to one side of your trunk – your knees may not reach the floor, just go as far as is comfortable for you. Inhaling, lift your legs back to above your trunk. Repeat to the other side. Continue this movement with your breath for 4 to 8 breaths.

FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. Try the following sequence: - Feel where your body rests on the floor. Feel the tactile sensations (skin feelings) where your body rests on the floor. Feel the weight of your body sinking through these areas to the floor. Allow yourself to give more of your weight to the floor. Feel the earth supporting you – the whole Earth supports your relatively tiny weight. Allow yourself to surrender your weight to the floor trusting in the support of the Earth.

Remember not to rush sitting up (and then standing) after practising relaxation as it causes one’s blood pressure to lower, which can cause dizziness if one moves too quickly.