FIRST EXERCISE OF SESSION (1.5 minutes)
Sit with the soles of your feet resting on the floor a comfortable distance in front of your
hips, feet about hip-width apart and pointing forwards. Place your hands on the front of your knees (i.e. palms facing trunk) with fingers
pointing inwards so your arms are curved and pointing sideways. Take a few breaths to encourage your spine to elongate upwards and
your shoulders to broaden. Move one hand from the knee, and swing the arm round to place the back of the hand on the back of the pelvis –
as you do this allow your trunk to rotate about the axis of the spine so your shoulders and head end up facing somewhat to one side. Move the
arm of the side you are turned away from to place its forearm against the inside of the knee (of the same side). Press the forearm and knee into
each other as much as you are comfortably able for about 4 breaths – this may encourage your trunk to twist round a little further, but focus is
on the knee and forearm pressing into each other not the twist. Gently release the pressing of the knee and forearm and return the hand to the
knee, then swing the other arm round to the front, returning the hand to the knee at the same time as allowing the trunk to unwind back to centre.
Repeat to the other side. (Hint: you may find it helpful to sit on one or two yoga blocks or folded towels for this exercise).
SECOND EXERCISE OF SESSION (3.5 minutes)
From sitting with soles on feet on mat and knees pointing upwards, take one arm to
the inside of the leg (of the same side) and take hold of either the shin or ankle. Allowing the knee to lower sideways, draw the foot of this leg
inwards until the back edge of the heel is in line with the centre of your trunk and about an inch or so in front of pelvic girdle or just under it –
place the foot so that the outside edge of its top rests against the floor and its sole faces upwards. Similarly draw the foot of the other leg inwards –
place this foot on top of the first foot so the heel is on top of the other and the sole of the foot faces upwards. Place your hands on the front of
your knees so that the fingers curl under your knees. For a couple of breaths press the hand backwards, drawing the shoulders backwards and
encouraging the chest to expand forwards relative to the shoulders. Then press your knees downwards as much as you can into the resistance
supplied by your fingers – hold for about 4 breaths, observing the breath. Then gently release the pressing down of the knees and use your
hands to help you lift the knees back to their original position. Repeat to the other side.
THIRD EXERCISE OF SESSION (1 minutes)
Lie on your front with your arms by your sides (palms facing upwards) and your
forehead resting on your mat or on a couple of folds of a towel. Exhaling, lift your arms as much as you are comfortably able. Inhaling,
keeping your arms lifted swing them sideways and then forwards to pointing away from your feet – as you do this allow the arms to rotate
so that the palms end up facing downwards. Exhaling, lower the arms to the floor. Inhaling, lift the arms as high as you are comfortably able.
Exhaling and keeping your arms lifted, swing them sideways and then backwards to pointing towards your feet – as you do this, allow
the arms to rotate so your palms end up facing upwards. Inhaling, lower the arms to the floor. Repeat 2 to 4 more times with breath.
FOURTH EXERCISE OF SESSION (4 minutes)
Either lie down in a comfortable position and practise a relaxation method of your
choice, or sit for some breathing or meditation. You could try the following as either a relaxation or meditation exercise. Imagine you are resting
at the centre of a sphere – imagine your heart is radiating love and goodwill into this sphere so it becomes so full of love and goodwill the inner
surfaces of the sphere radiate love and goodwill back to you. Enjoy for a while. Then imagine the surface of the sphere shrinking and changing
shape to become a perfect fit for the surface of your being. 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.