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Ustrasana Session 3
Stand beside a wall with shoulder and arm lightly against the wall. Lift the knee furthest from the wall to hip level (leg relaxed so lower leg hangs below knee). Swing the knee inwards to the wall and hold with the hand from the side of the wall so hand or knee rest against the wall. Lift the arm furthest from the wall to shoulder level swing it inwards to rest the palm against the wall. Inhaling, swing the lifted arm to pointing sideways and turn your head to look along the length of the arm. Exhaling, keep the line between your shoulder against the wall and your neck perpendicular to the wall whilst swinging the lifted arm backwards and allowing that shoulder to move backwards, and continue looking along the arm. Inhaling, swing the lifted arm back to pointing forwards, eyes still looking along the length of the arm. Exhaling, swing the arm forwards and across the body to bring the palm back to the wall. Repeat 1 or 2 more times. Then lower the arm and leg. Turn the other way and repeat to the other side.
Kneel with your knees and front of pelvic girdle against a wall. [If well endowed in either the abdomen or chest area you may wish to place a yoga block or two between your pelvic girdle and the wall and have your knees the appropriate distance from the wall for your upper legs to be vertical.] Establish the feeling of the base of your trunk pressing firmly into the wall (tailbone points down and is drawn towards the wall as much as possible) and press your lower legs down into the floor. With arms by your sides, palms facing inwards, imagine you can draw your hands a little closer to your knees. Keeping your shoulders low, as you inhale, lift your arms sideways to shoulder level. Exhaling, rotate your arms as a whole to bring your palms to facing forwards and, at the same time, draw your shoulder-blades towards each other. Inhaling, encourage your chest to expand forwards whilst keeping your shoulder-blades drawn towards each other. Exhaling, press arms and shoulders backwards, allowing your spine to curve backwards. Inhaling, encourage your chest to expand forwards. Exhaling & keeping arms pressed backwards, draw the arms downwards as close to pointing downwards as feels comfortable. Hold this position for 3 to 10 breaths, then lift the trunk to upright and relax arms letting them to return your sides.
Move away from the wall and from kneeling with buttocks on heels; take the backs of your hands to your lower back. Lean trunk forwards to place forehead either on mat or on a pre-placed support like a folded towel or yoga block. Mentally put a count to your breath. Inhaling, lift head and shoulder so your trunk becomes straight ideally, the abdomen remains firmly in contact with thighs. Exhaling, see if you can encourage your lower trunk to sink downwards, then lower your shoulders and head until forehead rests on mat or support. Repeat several times, slowing the exhalation down until it is about double the count length of your inhalation. Then practise 2 to 4 more times. Then roll onto your side and then onto your back for settling into a position for relaxation.
Lie down in a comfortable position and practise a relaxation method of your choice. You could try imagining your heart as gently radiating love to all parts of your being in softly repeating waves of a colour you associate with love and then love returning back to your heart as if being reflected off the inside surface of your boundaries. Remember not to rush sitting up (and then standing) after practising relaxation as it causes blood pressure to lower, which can cause dizziness if one moves too quickly.