Sudokasana : Kneeling Lunges Session 5

FIRST EXERCISE OF SESSION (2 minutes)
From upright kneeling move one leg forwards so that the foot rests on the floor with the leg straight or nearly so. Bend the front knee and ease the hips forwards until the front knee is over the front ankle. Keeping your spine long, lean your trunk forwards until resting against the thigh of your front leg. Place your hands on either side of your foot. Allow your hips to sink down a little more if they will. Keeping your hips low, as they are, move your back heel backwards – the back leg will straighten and knee lift off the floor. Keeping your trunk against your thigh, slowly straighten your front leg. Then slowly bend the front leg until the knee is over ankles with a sense of drawing your feet towards each other and sinking the hips as low as possible. Move slowly between the two positions, going to the edge of what feels comfortable a few times. Release from the hip forward position by lowering the knee, lifting trunk to upright. Then move the hips backwards until the front leg is straight, and then return the forward leg to beside the other leg. Repeat to the other side.
SECOND EXERCISE OF SESSION (2 minutes)
Kneel in the upright kneeling position with your knees and feet about hip-width apart, upper legs and trunk in a vertical line. Move one leg forward so that the foot rests on the floor with the leg straight or nearly so. Check your pelvic girdle is still level. Press the back foot downwards as much as feels comfortable. Imagine the tailbone sinking downwards with a sense of the lower back lengthening. Then engage leg muscles as though trying to draw the front foot backwards (against the resistance supplied by the floor) – and allow the front knee to slowly bend as the hip gradually moves forwards until the front knee is over the front ankle. Have your arms about 45 degrees away from your side. Exhaling, press your arms backwards, your shoulder blades together and your abdomen inwards. Inhaling, maintain the tone in the abdomen and mentally direct your breath into the front of the chest so that your front lengthens and your shoulders and back of neck move backwards. Continue for a couple of breaths and then rotate the whole of your arms about their axis to bring the palms to facing upwards so the chest expands more. Imagine the tailbone moving downwards. Keeping the arms pressing backwards, lift the arms to a comfortable degree, allowing the trunk to move further into a back bend as you do so. Hold for a few breaths with squeezing the abdomen inwards while exhaling, and imagine the chest expanding while inhaling. To release, lift the trunk and head to upright, lower the arms. Then gently relax the legs and move the hips backwards until the front leg is straight. Then return the forward leg to beside the other leg. Repeat to the other side. (Note: Holding the arms lifted overhead is not a good idea if you have high blood pressure – if so, you should use a different yoga session).
THIRD EXERCISE OF SESSION (2 minutes)
From upright kneeling move one leg forwards so that the foot rests on the floor with the leg straight or nearly so. Bend the front knee and ease the hips forwards until the front knee is over the front ankle. Keeping your spine long, lean your trunk forwards until resting against the thigh of your front leg. Place your hands on either side of your foot. Keeping your trunk firmly pressed against your thigh, slowly ease your hips backwards so your front leg straightens until you begin to feel a stretch on the back of your thigh. Inhaling, straighten your spine to level with your hips. Exhaling, relax your trunk (and head) down against your front leg. Repeat 2 to 4 more times. To release, ease your hips forwards until the front knee is over the front ankle, and then lift the trunk to upright. Then move the hips backwards until the front leg is straight. Then return the forward leg to beside the other leg. Repeat to the other side.
FOURTH EXERCISE OF SESSION (4 minutes)
Practise a relaxation method of your choice such as thinking the word “peacefulness” 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.