Sudokasana : Supine Side Bends Session 9

FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs in the crooked position – and then straighten your legs along the floor so that the legs are together. Let your arms rest in a comfortable place by your side or with hands resting on your abdomen. Lift one leg and cross it over the other one at the ankles so that the outside edges of the feet are resting against each other (legs straight). Activate the legs as if trying to pull the feet into each other – allowing the feet to prevent movement, “attempt” to draw the legs apart as much as you are able for about 4 breaths and then gently relax the muscular contraction. Uncross your legs and repeat to the other side.

SECOND EXERCISE OF SESSION (2 minutes)
Straighten both legs along the floor and have your arms close to your sides. Activate your feet and legs as though you are standing – i.e. your toes should point up to the ceiling. Slide both legs sideways along the floor until as far apart as is comfortable. Establish the feeling of your legs being active (as though you are standing). Lift your head, move it sideways and then lower it. Then lift your shoulders, move them sideways (same direction as the head), and lower. Continue moving your head and then your shoulders sideways until your trunk has as much of a sideways bend as is comfortable. Then slowly draw the leg of the stretched side inwards as close to the other leg as is comfortable. Breathe slowly and deeply:- while exhaling, slowly squeeze your abdomen in to your spine, release this squeeze and then, while inhaling, allow the breath to flow however naturally happens. Hold for 4 breaths and then slowly move your trunk and head back to the central position in the same manner that you moved it sideways and then move the leg back to being as far out to one side as feels comfortable. Repeat to the other side. Then slide your legs along the floor until they are together, then lift them into the crooked positions – i.e. knees pointing towards ceiling with soles of feet on floor.

THIRD EXERCISE OF SESSION (2 minutes)
Bring your legs together and cross one leg over the other (at thigh level). Move your arms to shoulder level – palms facing upwards. Exhaling, lower the legs to one side (and then, if you have time, turn the head to face the opposite direction). Inhaling (bring your head back to centre and then) lift your legs back to centre. Exhaling, lower legs to other side and, inhaling, lift knees back to centre. Repeat 1 to 2 more times. Then uncross your legs and repeat with the legs crossed over sthe other way.

FOURTH EXERCISE OF SESSION (4 minutes)
Move into a comfortable position for practising a relaxation of your choice. You could try the following: Imagine you are lying on a very private & secluded lawn in a beautiful garden on a wonderfully warm summer day. Imagine it starts to rain – very warm and soft rain which washes you – gently dissolving away dust from the day. Then choose to invite the rain to enter you and to wash your insides as well as your surface – feel the rain gently dissolving and washing away those things in you that are getting in the way of you enjoying full happiness and well-being. Then imagine the rain stopping and rest, clean and refreshed. Remember not to rush sitting up (and then standing) after practising relaxation as it causes one’s blood pressure to fall, which can cause dizziness if one moves too quickly.