FIRST EXERCISE OF SESSION (3 minutes)
Stand in Tadasana with arms relaxed by your side. Inhaling, lift your heels at the same time as lifting your arms forwards to shoulder level (so palms end up facing downwards).
Exhaling, return your heels to the floor. Inhaling, bend your elbows as you draw them backwards until elbows and uppers arms are in line with shoulders and forearms and
hands still point forwards. Exhaling, bend your knees enough to allow you to draw your tailbone downwards so your lower back flattens. Inhaling, rotate your arms about
the axis of the upper arms so the elbows and upper arms remain in line with the shoulders and the forearms and hands end up pointing upwards. Exhaling, imagine your tailbone
being drawn downwards away from your hands with a sense of your spine lengthening. Inhaling, see if you can move your elbows and hands upwards so your arms straighten
somewhat to vertical. Exhale slowly as you straighten your legs and lower arms forwards to your side letting them straighten. Repeat this sequence 3 to 5 times.
SECOND EXERCISE OF SESSION (2 minutes)
Lie on your back with buttocks as close to a wall as possible and rest the soles of your feet against the wall (knees bent at this stage) with a suitable piece of padding (such as
a rolled up towel or a soft yoga block) easily to hand. Press your feet against the wall so your pelvic girdle lifts up sufficiently to place the padding under your hips and then
gently lower the pelvic girdle down onto padding. Straighten your legs to rest heels against wall. Rest your hands on your abdomen (or by your side if you prefer) and allow
your awareness to rest on the abdomen’s gentle rise and fall with the breath. To come out of the position, bend your knees so you can press your feet on the wall enough to
enable you to remove the padding and then lower your pelvic girdle down again.
THIRD EXERCISE OF SESSION (1 minutes)
Lie on your front, face down with sufficient folds of towel under the forehead that your nose is not squashed. Have arms relaxed by your side and allow legs and buttocks
to be relaxed. Bring your awareness to your lower back and let your awareness rest on the gentle rise and fall of your lower back with the breath. Then really tune into the
feeling of the lower back sinking down with each exhalation.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice.
Bring your awareness to your feet. For next three breaths think “I feel peaceful with my feet.” Then bring awareness to your legs and think for three breaths “I feel peaceful
with my legs.” Repeat to trunk, hands, arms, neck, head and whole body.
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.