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10-min YOGA  SESSION  BASED AROUND USTRASANA-Camel Pose (5)
Ustrasana Session 5
FIRST EXERCISE OF SESSION (2.5 minutes)
Kneel with 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 so upper legs are vertical.] Establish the feeling of the base of your trunk pressing firmly into the wall (tailbone points down and drawn towards the wall as much as possible) and press your lower legs down into the floor. Turn your head to one side. Lift your arms sideways to shoulder level and place palms on the wall. Keeping your hips pressed against the wall, move the arm and shoulder (of the side you are facing) backwards at shoulder level – and turn your head so you continue to look along the length of the arms. Move the arm as far backwards as you can, consistent with keeping the hips against the wall – it is fine for the other shoulder to leave contact with the wall. Inhaling, move the arm back to the wall and return the head to facing sideways. Repeat 2 to 4 more times on this side. Lower your arms, turn your head to facing the wall and kneel down (bottom on to heels) to give your legs a little rest. Repeat to the other side, and then again kneel down to give your legs a little rest before continuing.
SECOND EXERCISE OF SESSION (1.5 minutes)
Kneel with 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 so upper legs are vertical.] Establish the feeling of the base of your trunk pressing firmly into the wall (tailbone points down and drawn towards the wall as much as possible) and press your lower legs down into the floor. Interlock your fingers behind your back with palms facing upwards. Inhaling, lift hands upwards, with elbows pointing sideways. Exhaling, rotate arms backwards, so your elbows move together (as close together as you can manage) and your shoulders move backwards. Inhaling, encourage your chest to expand forwards and upwards. Exhaling & keeping elbows backwards and hips pressing forwards into the wall, press your hands downwards. Hold this position for 5 to 10 breaths, your head facing the wall or perhaps slightly upwards. Lift your trunk to upright. Release your hands and relax your arms.
THIRD EXERCISE OF SESSION (2 minutes)
Sit with legs parallel and hip-width apart so the soles of your feet rest on the floor and your knees point upwards. Lean backwards enough to place your hands on the floor and lower backwards enough to place elbows on the floor with forearms pointing towards your feet (and parallel) – head stays facing knees throughout. Bring your awareness to your sacrum, the bony triangle at the back of your pelvic girdle. Exhaling, imagine your sacrum sinking downwards, and particularly imagine the top of side of the sacrum sinking down. Inhaling, move the top side of the sacrum up while pressing the tailbone downwards. Slowly move between these two positions with your breath, enjoying the sinuous movements in your lower back.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try imagining the base corner of the sacrum triangle and letting your awareness move up one side across the top and down the other side and the going round the sides the other way. 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.