FIRST EXERCISE OF SESSION (2 minutes)
Stand in TADASANA. That is with your feet parallel and hip-width
apart, and your spine long and vertical. Start with arms and shoulders relaxed. Bring your hands into the prayer position
in front of your chest and let your gaze rest on a convenient spot in your line of sight or, if you prefer, close your eyes.
Inhaling, straighten one arm forwards so that it ends up pointing forwards at shoulder level with fingers pointing forwards
and palm facing inwards. Continue your inhalation as you swing your arm sideways at shoulder level so that it ends up
pointing sideways at shoulder level with palm facing forwards. Exhaling, swing your arm at shoulder level to pointing
forwards and then, continuing your exhalation, bring your hand back to your chest and place the palm against the palm
of the other hand. Repeat this movement with your breath with your other arm. Repeat 3 to 6 times on each side moving
slowly and aiming to finish the arm movements just as you finish inhaling or exhaling. Lower your arms to your sides.
SECOND EXERCISE OF SESSION (2 minutes)
Stand in tadasana with your feet about hip-width apart. Bend one knee a
little to lift the heel of that foot (leaving the toes on the floor) and swivel the leg around using the big toe as swivel point to bring the
heel above the toes of the other foot. Lower the heel to rest on the toes of the other foot. Move your hands so they are in front of
your lower trunk palms facing upwards and one hand resting in the palm of the other hand. Inhaling, move your arms sideways
and up until your arms are pointing upwards overhead (or lifted as far as feels comfortable). Then, exhaling, lower your arms
sideways to bring your hands in front of your lower trunk with one hand, palm up, on top of the other palm (alternating from the
previous hand relationship). Repeat this arm movement with the breath 2 to 5 move times moving slowly and aiming to finish
the arm movements just as you finish inhaling or exhaling. Exit the pose by lifting the heel of the bent leg and rotating the leg to
replace the heel on the floor so that the foot is parallel with the other foot. Repeat after swivelling the other leg.
THIRD EXERCISE OF SESSION (2 minutes)
Stand in TADASANA. That is with your feet parallel and hip-width apart, your
spine long and vertical, and with arms and shoulders relaxed. Place your hands on your lower abdomen palms facing your abdomen a
nd one hand covering the other. Inhaling, rotate your arms outwards along the axis of your upper arms so your arms point sideways and
downwards. Then, while exhaling, rotate your arms along the axis of your upper arms to bring your hands back to your abdomen
alternating which hand covers the other. Repeat 4 to 8 times on each side moving slowly and aiming to finish the arm movements just
as you finish inhaling or exhaling. Lower your arms to your sides.
FOURTH EXERCISE OF SESSION (4 minutes)
Either sit to practise breathing or meditation, or move into a comfortable position
for practising a relaxation of your choice. You could try the following breathing exercise as a relaxation practice or as a meditation
practice: When you start exhaling, start to mentally count 1, 2, 3, and so on until you finish exhaling, and likewise for your inhalations.
Let your mind rest on counting, without any particular interest in how long the breath takes. If pauses naturally occur after the exhalation
or inhalation, allow them to occur but let your mind rest on the counting while inhaling and exhaling.
Remember not to rush sitting up (and then standing) after practising relaxation as it causes ones blood pressure to fall, which can cause
dizziness if one moves too quickly.