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10- MIN YOGA  SESSION  BASED AROUND WARRIOR 3 POSE (Virabhadrasana III)  (2)

Warrior 3 Session 2
FIRST EXERCISE OF SESSION (2 minutes)
Stand with your feet slightly wider that hip-width apart, pointing forwards (and parallel to each other). Take a generous and comfortable step forwards with one leg/foot. Check your feet are still parallel – and if necessary adjust. Press your pads of big toe joints and pads of little toe joints and heels downwards. Place the back of your hands on your lower back with one hand higher up the back so the little finger of one just touches the other thumb, increasing your awareness of what is happening in your lower back. Check the alignment of your head – you may want to tuck your chin in a little. Imagine you can encourage your shoulders to move away from each other, and your elbows away from each other sideways (hands don’t move). Maintaining the current shape and elongation of your spine, slowly lean your trunk forwards from your hips until your trunk is at right-angles to the front leg (or less far then this if you start to feel a stretch in the back of your front leg). Keeping your hips stable and facing forwards and while exhaling, rotate your shoulders about the axis of the spine to bring your shoulders and head to facing (somewhat) to one side. Inhaling, unwind the trunk back to facing forwards & down. Exhaling, rotate to the other side and, inhaling, allow the trunk to unwind. Repeat 1 or 2 more times to each side. Then, maintaining shape of spine, lift trunk back to upright. Then step your feet back and repeat to the other side.
SECOND EXERCISE OF SESSION (2 minutes)
Stand with your back to a wall about one leg length away – it will probably take a little trial and error to get the right distance for you. Bend your knees, keeping trunk upright. If appropriate for you, adjust your pelvic girdle position to lengthen and straighten your lower back. Exhaling, imagine/feel your feet/hips sinking downwards a little and, inhaling, imagine/feel your spine elongating upwards. Place the back of your hands on your lower back with one hand higher up the back so that the little finger of one just touches the other thumb. Check the alignment of your head – you may want to tuck your chin in a little. Maintaining the current shape and elongation of your spine, slowly lean your trunk forwards from your hips to about horizontal (or a bit less than that if you wish). Transfer your weight from one leg into the other. Bend the knee of the unweighted leg, lifting the heel backwards to almost as high as your hips. Then straighten the leg backwards until the foot presses against the wall. Ideally, the heel, hips and head should all be in the same plane, but it is OK for the lifted leg to be a little bent. Consciously press away from your hips through your legs to press your feet into the wall and floor – feel and enjoy the strength of your legs for several breaths. To release, reverse the movements you used to enter the pose. Repeat to the other side.
THIRD EXERCISE OF SESSION (2 minutes)
Lie on your side with your head resting on the lower arm and the other arm across your trunk, palm resting on the floor. Your legs are straight and in line with your trunk. Lift the top leg to hip-height and bend the knee bringing the heel as close to your buttock as feels comfortable. Exhaling, move the knee backwards relative to the hips and, inhaling, return the knee to above the other knee. Repeat a few times, then roll over onto your side and repeat to the other side.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try the following as a meditation or relaxation practice. Bring your awareness to your breath – feel the coolness of the breath as you inhale and its warmth as you exhale. As you feel the warmth of the out-breath, imagine the warmth flowing through each part of you, warming each part as it travels through. Remember not to rush sitting up and standing after practising relaxation as it causes the blood pressure to fall, which can cause dizziness if one moves too quickly.