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10-MIN YOGA SESSION BASED AROUND A SUPINE TWIST    ( 6 ) 

Supine Twists Session 6
FIRST EXERCISE OF SESSION (1.5 minutes)
Lie on your back with your legs in the crooked position. Straighten one leg and lift the arm of that side overhead. 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. Bend both legs so that the knees end a little in front of your trunk and the feet a little behind with one leg on top of the other. Lift your top arm to being straight and pointing upwards, vertically above the shoulder. Start drawing small circles with the hand – gradually increase the size of these circles until the arm in the backward part is going as far backwards as is comfortable. Continue with these large circles for 3 to 4 circles and then gradually decrease the size of the circles until the arm is pointing upwards again. Repeat, circling the hand in the other direction. Roll on to your back and then repeat to the other side.
SECOND EXERCISE OF SESSION (3.5 minutes)
Lie on your back and bring your knees to your chest. Rest your arms along the floor at shoulder level with the palms turned face up. Have a sense of pressing the back of the hands, arms and shoulders backwards into the floor. Exhaling, and keeping your legs together, lower your knees to the floor on one side. Take care to control this movement by pressing your arms and shoulders down and, ideally, both shoulders remain firmly against the floor throughout. Inhaling, turn your head to face in the opposite direction to your knees and at the same time straighten your legs away from your hips. Exhaling, draw your knees back to your chest and return your head to facing upwards. Inhaling, press down through the backs of your shoulders and arms to help you lift your knees back to centre above your chest. Repeat to the other side. Repeat 3 to 6 more times to each side.
THIRD EXERCISE OF SESSION (1 minutes)
Lie on your back with your legs in the crooked position and then straighten both legs along the floor. Allow your legs to relax. Rest your hands on your abdomen. Inhaling, straighten and lift your arms until pointing upwards over your shoulders and then, continuing to inhale, lower your arms backwards to the floor overhead. Exhaling, lift your arms to pointing vertically over your shoulders and then, continuing to exhale, lower your hands back your abdomen. Repeat 3 to 6 more times – perhaps mentally counting the length of the inhalation and exhalation. Pause for a couple of breaths with your hands resting on your abdomen and observing your breath.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try the following : Bring your awareness to your face. Allow your teeth to drift apart a little – there is no need to hold your jaws together, just as there is no need to hold tension anywhere in your body. Bring your awareness to your forehead – imagine any worry lines softening and fading as though someone is gently massaging them away – imagine or feel a letting go of worry and tension. Feel this bring calm and peace in your mind. Feel this bring calm and peace to your face that spreads throughout your body. Perhaps the forehead now feels a little wide and little higher than before (as a result of relaxing) – allow this feeling to spread to the scalp. Notice that your lips are soft and hardly touching and your tongue is shapeless and your cheeks are soft and relaxed. There is no need for you to hold an expression on your face and no need for you to hold a posture with your body – so all can be relaxed and restful. Let your awareness rest on yourself as a whole – enjoying the calm and peace. Remember not to rush sitting up (and then standing) after practising relaxation as it causes one’s blood pressure to drop, which can cause dizziness if one moves too quickly.