Home Sudoku Variants Yoga Our Books Web Links About Us / Contact Us Printing Problems Notelets banner

10- MIN YOGA  SESSION  BASED AROUND WARRIOR 3 POSE (Virabhadrasana III)  (4)

Warrior 3 Session 4
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 backs of your hands on your lower back with one hand higher up so the little finger of one just touches the other thumb. Check the alignment of your spine. Maintaining the current shape and elongation of your spine, slowly lean your trunk forwards from your hips as far as feels comfortable. Place your hands under your shoulders - on the floor if they comfortably reach or on some blocks or on a chair or table. 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, swing one arm backwards to your hip and, at the same time, rotate your shoulders about the axis of the spine so your shoulders and head face somewhat to one side. Inhaling, swing the arm further round to point upwards. Exhaling, continue the arm movement taking the arm forwards and down to replace the hand on the floor and at the same time allow your trunk to unwind. Inhaling, imagine the length between the crown of your head and tailbone. Repeat to the other side. Repeat 2 or 3 more times to each side. Then, maintaining shape of spine, lift trunk back to upright.

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. The heel, the hips and the head should all be in the same plane ideally – but it is OK for the lifted leg to be a little bent. Inhaling, swing your arms sideways and then forwards (keeping them in the same plane at the trunk) and, exhaling, swing the arms back, returning your hands to the lower back – repeat 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)
Kneel on a square of padding (e.g. a folded blanket) and lean forwards to take your head to the floor (i.e. child pose). Have your arms resting on the floor over head – fingers and arms pointing away from feet and hands a little wide of the shoulders. Keeping your knees bent (so you pivot on your knees) bend your elbows and slide your chest and head forwards until chest is between arms and then press through your arms and lift the back of your neck so you come into a long back bend. Reverse the movement, taking your hips backwards until your bottom rests on your heels again. Repeat a few times.

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. Think the words “I allow myself to rest” with each exhalation. 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.