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10-MIN YOGA SESSION BASED AROUND A SUPINE TWIST    ( 8 ) 

Supine Twists Session 8
FIRST EXERCISE OF SESSION (1.5 minutes)
Lie on your back with your legs in the crooked position. Allow your knees to move towards the floor and bring the soles of your feet together. Allow your legs to relax. Place your arms by your sides with your palms facing downwards. Bend your elbows so that your forearms point to the ceiling, then move your hands so that your palms face the ceiling. Consciously stretch your fingers away from your wrists so that your hands feel active. Exhaling, squeeze your abdomen in towards your spine. Try to maintain this abdominal tone while mentally directing your in-breath into your breastbone, so that it lifts and your upper back arches. Use your arms to help you arch your upper back by pressing your elbows and outside of shoulders down onto the floor. Continue this exercise for 6 to 8 breaths. Then slowly lower your upper trunk while exhaling. Pause for a couple of breaths to allow your breathing to relax and lift your knees back to centre.
SECOND EXERCISE OF SESSION (3.5 minutes)
Cross one leg over the other at the thighs. Bring your knees close to your chest, and, keeping your knees as close to your chest as you are able, roll over to the side to the hip side of the leg least close to your chest. Place the hand of your lower arm on the knees (to help keep them in place) and straighten the top hand forwards along the floor at shoulder level. Inhaling, lift the top arm to vertical, pointing upwards with a sense of the chest opening - the head turns to face upwards. Exhaling, lower the top shoulder backwards towards the floor – the arm follows and the head turns to face along the length of the arm. It is unlikely that your shoulder will reach the floor – so just take this movement as far as is comfortable. Inhaling, lift your arm and shoulder so they point upwards – head turning at the same time so it is now looking upwards. Exhaling, lower the arm and turn the head to face forwards (along the length of the arm). Repeat 2 or 3 more times. Roll onto your back and cross your legs over the other way to repeat to the other side.
THIRD EXERCISE OF SESSION (1 minutes)
Lie on your back with your legs straight along the floor. Place your palms face down on your abdomen, one hand on top of the other. Move and rotate the top arm to place the back of the hand on the floor beside your trunk and move the lower arm so its hand rests on the other arm. Swing your arms sideways allowing the top hand to slide along the other arm. Continue this movement past shoulder-level till the arms are away from the trunk with palms facing up and one hand on top of the other. Continue the direction of swing, round the other side, past shoulder level and then return hands to abdomen. Repeat in the other direction. Repeat 1 to 2 more times to each side.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. Perhaps try the following: Imagine you are lying on a beautiful peaceful beach with a warm gentle sea breeze. Enjoy the warm gentle touch of the breeze – feel and enjoy its warmth. Give to the breeze things you have no more need of, trusting that it will take them to where they will be useful. Remember not to rush sitting up, then standing after practising relaxation as it causes one’s blood pressure to drop, which can cause dizziness if one moves too quickly.