Sudokasana : Dandasana Session 10

FIRST EXERCISE OF SESSION (2 minutes)
Come into a version of Dandasana – that is sitting with legs stretched in front of you and feet hip-width apart, spine long, vertical and essentially straight. See previous sessions on Dandasana for guidance on how to achieve this position. Check your spine is vertical and essentially straight using the backs of your hands. Lift both arms sideways to shoulder level, palms facing downwards. Keeping the hands at shoulder level, bend the elbows (moving them downwards), encouraging your shoulders to sink and your chest to expand. Flex the wrists so fingers point downwards – and then draw your fingers inwards as close to your forearm as you can. Keeping the fingers drawn towards the forearms, push the backs of the wrists away from shoulders until your arms are straight and level with shoulders. Hold position for a couple of breaths, then : While inhaling, turn your head to look along one arm and feel this head rotation aid a straightening in the upper back. Exhaling, turn your head back to centre (maintaining the length of the spine). Repeat to the other side. Repeat 1 to 3 more times to each side before relaxing and lowering the arms.

SECOND EXERCISE OF SESSION (2 minutes)
From the position of the previous exercise, interlock your fingers in front of your abdomen, turn your palms to face away from your trunk and straighten the arms. Lift the arms forwards and up until the arms are vertical and hands overhead with palms facing upwards. Inhaling, imagine an elongation travels from the hips up the sides of the trunk, through the shoulders and arms to encourage to palms to lift a little higher. Exhaling, squeeze the abdomen inwards and at the same time imagine the shoulder-blades move slightly closer together. Continue for a few breaths then lower the arms, interlock the fingers the other way and repeat. Note: Those with high blood pressure or reason not to elevate their blood pressure are recommended to avoid holding an arm lifted overhead – if this is the case for you, simply omit this part of this exercise sequence or lift the arms forwards and up while inhaling and lower the arms forwards while exhaling.

THIRD EXERCISE OF SESSION (2 minutes)
Still in Dandasana, wrap your arms around your shoulders in a hug with right arm on top (outermost). Inhaling, straighten and swing the right arm forwards (at shoulder level) and then, continuing to inhale, swing the arm to pointing sideways and in line with the shoulders, and turn your head to look along the arm. Exhaling, rotate the trunk about the axis of the spine so that the arm ends up pointing backwards (but still in line with the shoulders) and the head still looking along the length of the arm. Inhaling, allow the trunk to unwind so arm and head end up pointing sideways. Exhaling, swing your arm to point forwards and turn head back to centre and then, continuing to exhale, return the right hand to the left shoulder. Repeat 1 to 2 more times on this side and then wrap your arms around the shoulders the other way and repeat to the other side.

FOURTH EXERCISE OF SESSION (4 minutes)
Either lie down for relaxation or breathing practice, or contemplation while in a sitting position. You could try the following from sitting or lying down. Imagine a cloud of cleansing and healing water droplets forms above you as a gift from the heavens. Imagine warm droplets of water from this cloud gently rain on you and invite the water droplets to flow into and through your being. Feel the water flow through you touching each cell, gently softening and dissolving anything getting in the way of your enjoying full vibrant health. Feel the water carry with it into the earth all the things you are ready to give up to it that have been getting in the way of you enjoying full vibrant health – and imagine the earth as able to transform these things into nutrients for others. The rain stops falling: enjoy feeling cleansed and refreshed.