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

Warrior 3 Session 3
FIRST EXERCISE OF SESSION (2 minutes)
Stand with feet parallel and about 3 times hip-width apart. Press through the pads of your big toe joints, the pads of your little toe joints and the heels of your feet. Draw your feet towards each other against the resistance of the floor. 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. 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 less than that if your hamstrings won’t allow). Remind yourself to keep the outside edges of your feet pressing down and the feet drawn towards each other – so that the feet, legs and pelvic girdle become a strong unmoving unit. Exhaling, rotate your shoulders about the axis of the spine so shoulders and head face 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 3 or 4 more times to each side. Then, maintaining shape of spine, lift trunk back to upright.
SECOND EXERCISE OF SESSION (2 minutes)
Stand in Tadasana. Bend your knees, keeping trunk upright. Rotate your pelvic girdle so your bottom tucks in and under, and your lower back straightens and elongates – obviously, this is not necessary if your lower back is already straight. 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. Lift the unweighted leg backward to place toes on floor behind – still with no weight on foot. Imagine an elongation from the hip through the lifted leg, down through the leg and out of the heel. Then, maintaining the sense of the hips facing the floor, the shape of the back and the length of the unweighted leg, lift the leg up to being in the same plane as the trunk – or less high than this. Hold for about 5 breaths with a sense of length between the crown of the head and the heel of the lifted leg. 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 back with legs in a crooked position and feet parallel. Bring your attention to your neck: use your hands to gently lift and lower your head to make sure the back of your neck is elongated. Rest your arms close to your sides (palms face down) and pull your shoulders down away from your ears; then relax. Exhaling, squeeze your abdomen inwards and draw your pelvic floor upwards (towards head). Maintaining the tone in the pelvic floor and abdomen, and while inhaling, lift the hips and, at the same time, lift the arms through the air to the floor over head. Exhaling, press, downwards through the feet to see if you can lift the hips a little higher. Inhaling, slowly lower your back down vertebra by vertebra (from the neck downwards), until your bottom is resting on the floor again. Exhaling, return your arms through the air to your sides at the same time as drawing the pelvic floor upwards and squeezing abdomen inwards. Repeat 3 to 6 times. Pause if it feels like your lower back would like it, bring your knees to your chest and hug them for a few breaths before settling for relaxation.
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. Imagine a wire between crown of head and tailbone – and a bead on this which is pushed downwards as you inhale and pushed upwards as you exhale. 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.