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10-MIN YOGA SESSION BASED AROUND A SUPINE TWIST    ( 7 ) 

Supine Twists Session 7
FIRST EXERCISE OF SESSION (1.5 minutes)
Lie on your back with your legs in the crooked position. Straighten both legs out along the floor and have your arms a comfortable distance from your sides. Bring your legs together and activate them as though you are standing on your feet – so your toes should be pointing towards the ceiling and your heels extended away from your hips. Keep one leg still while you move the other sideways in small stages until you are unable to move it any further sideways – note that your hips should not move while you do this. The leg you have moved sideways should remain straight (or at least almost straight) and resting along the floor and the toes should continue to point to the ceiling. Hold this position for about 5 breaths. Slowly return the leg back to the other one. Repeat to the other side. Bring your knees to your chest and hold for a few breaths.
SECOND EXERCISE OF SESSION (3.5 minutes)
Keeping your knees close to your chest roll onto one side and straighten both arms along the floor in front at shoulder level (one arm on top of the other, palms touching). Push your feet away from the hips so your legs straighten and the line between your heels and hips is at right angles to your trunk. Keeping your top leg straight, move it closer to the chest and rest the foot on the floor. Turn the top hand so that the back of this hand rests in the palm of the other hand. Keeping your eyes on your top hand, slowly move it in a semi-circle (in contact with the floor when it is not resting on the other hand) : inhaling, move it slowly up in line with your head; then, exhaling, round to behind your back. Then, inhaling, move it slowly up in line; exhaling, return your hand to on top of the other hand. Repeat 1 or 2 times. Bring your knees to your chest, roll on to back and repeat the exercise on this side.
THIRD EXERCISE OF SESSION (1 minutes)
Lie on your back, legs in the crooked position, palms resting on abdomen. Inhaling, straighten one leg along the floor at the same time as rotating the arm of the same side as the moving leg about the axis of the upper arm to take the back of the hand to the floor. Exhaling, draw the heel of the straight leg back to your buttocks and at the same time return the hand to the abdomen. Repeat with the other leg. Repeat 2 to 3 more time on each side.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try this : Bring your awareness to your feet. Imagine or feel the shape, the surface of your feet – each toe, the sole of your feet, the heel and the upper surface of your feet. Bring your awareness to the whole of your feet, feel the surface and shape, imagine the space inside this, and imagine this space filled with aliveness and well-being. Bring your awareness to your legs as a whole, and imagine your legs filled with space and this space filled with aliveness and well-being. Ditto for : arms, neck and head, trunk and body as a whole. Pause – enjoy feeling filled with space, and that space filled with aliveness and well-being. 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.