Sudokasana : Adho Mukha Svanasana : Downward Facing Dog Pose Session 1

FIRST EXERCISE OF SESSION (2 minutes)
Lie on your front with your forehead resting on the mat. Stretch your arms overhead along the floor – if this is uncomfortable, bend your elbows and move your arms sideways until you find a comfortable position. Relax. Bring your awareness to your back – especially your lower back. See if you can tune into the movements of your spine that occur with your breath. Enjoy the sensuousness of the subtle movements for a few breaths. [Note that this is already a back bend. If you feel any sort of discomfort in the lower back, then you should move out of this position immediately and move into something like the child pose – obviously this yoga session is not for you in this case.] Then lift (or attempt to lift) your arms off the floor while inhaling and lower them while exhaling. Continue with these arm movements for about 4 breaths.

SECOND EXERCISE OF SESSION (1 minutes)
Move your elbows backwards to place your hands either side of your chest with fingers pointing away from your feet – your forearms should be roughly vertical (i.e. your elbows will be off the floor). Adjust your tailbone so its tip points downwards so your lower back is lengthened and made stable. Maintain the length/shape of your back and push your hands down so that you pivot on your knees. Then flex at your hips to take your buttocks back to your feet – if necessary, allow your hands to slide towards your trunk in the last phase of this movement. Rest for several breaths in this position, imagining your back lengthening.

THIRD EXERCISE OF SESSION (2 minutes)
Leave your feet and hands where they are and lift your trunk so your hands are roughly under your shoulders and your knees roughly under your hips – this is the all-fours pose. Your trunk should be long without strong curves. You may wish to move your hands a little sideways so they are a little further apart than your shoulders – making the exercise a little easier. Spread your fingers wide and make sure that the middle fingers of each hand are parallel. Make sure your knees are hip-width apart. Curl your toes under so that the stretch is distributed across all your toe joints (as opposed to just one or two toe joints) – this means that your heels have to point a little outward. Your hands and feet remain in this position throughout this exercise. This exercise is easier if you keep your elbows a little bent rather than having your arms locked straight. Lift your knees about six inches off the floor – your knees should remain very bent. Feel/imagine your weight sinking down through your feet and hands. Now push down through your arms as though you are trying to push your hips away from your hands – allow your trunk to move so that it becomes in-line with your arms. The aim is to straighten and lengthen your spine – this is aided by really pushing your hands away from you. Hold for a few breaths. To come out of the posture, reverse the movements used to enter it so as to return to the all-fours pose.

FOURTH EXERCISE OF SESSION (1 minutes)
From the all-fours pose, flex your hips to sink your buttocks back to your feet. Either move your arms to your sides or make fists with your hands to place your head on. Tune into the rhythm of your breathing and feel/imagine your weight/trunk sinking/relaxing downward a little more with each out-breath.

FIFTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try tuning into your breathing rhythm. Think and feel the meaning of the word ‘relax’ with each out-breath. Remember not to rush sitting up & standing after practising relaxation as it causes blood pressure to fall, which can cause dizziness if one moves too quickly.
N.B. THIS YOGA SESSION IS NOT FOR THOSE WITH HIGH BLOOD PRESSURE OR OTHER REASONS FOR AVOIDING INVERTED POSES