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10- MIN YOGA  SESSION  BASED AROUND WARRIOR 3 POSE (Virabhadrasana III)  (5)

Warrior 3 Session 5
FIRST EXERCISE OF SESSION (2 minutes)
Stand with your feet slightly wider than hip-width apart, pointing forwards and parallel to each other. Take a comfortable step forwards with one leg/foot. Check your feet are still parallel if necessary, lift the back heel and pivot the foot around on the pads of the toes to move the heel outwards, then lower the heel. You may wish to apply leg spirals (see session 2 for Warrior 1 yoga session). Consciously sink the heels into the floor especially the back heel. Imagine the tailbone sinking downwards. Slightly bend the front knee. Without moving the feet, attempt to draw the feet towards each other against the resistance of the floor so that the front knee bends until it is over the front ankle. Lift your arms to pointing forwards at shoulder level. Inhaling, lower the arm of the same side as the backwards leg to beside the trunk. Exhaling, continue swinging the arm so that it lifts backwards, allowing your shoulders to rotate and your head to turn backwards as you do so. Inhaling, lower your arm to beside your trunk at the same time as returning your head and shoulders to facing forwards. Exhaling, lift the arm to pointing forwards at shoulder level. Repeat the movement with this arm 2 to 3 more times. Lower the arms. Gently release the muscle contraction of the legs and then step the forward leg backwards. Repeat to the other side.
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, 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 30 degrees forwards (it may take a little experimentation to find the best level of incline for you). Transfer your weight from one leg into the other. Lift the unweighted leg backwards to place toes on floor behind still no weight in foot. Imagine an elongation from the hip through the lifted leg, down through the leg and out of the heel. Ideally, at this point your unweighted leg is in line with your trunk. Then swing your arms in the same plane as your trunk, first to shoulder level and then pointing as far away from your hips as feels comfortable while still keeping arms in same plane as trunk. Have a sense of length between your hands and the heel of your unweighted leg think of your arms, trunk (& head and neck) and unweighted leg as one solid unit no bit movable relative to another. Then tilt this unit of trunk and leg at the hip of the standing leg until the trunk and leg are horizontal. Hold for about 5 breaths with a sense of length between the hands 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 in semi-supine. Lift your arms through the air to the floor pointing away from your hips. Exhaling, bring one knee to your chest and, at the same time, lift both arms through the air and down to your sides. Inhaling, straighten upwards the leg that is close to your chest and, at the same time, lift your arms through the air to the floor over your head. Exhaling, return the knee to your sides and arms through the air to your sides. Inhaling, return the foot to the floor beside the other one and lift arms through the air to the floor over your head. Repeat with the other leg. Repeat 2 to 4 more times to each side. 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 imagining a green leaf and in your imagination exploring and looking at its shape, colour and texture. 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.