Home Sudoku Variants Yoga Our Books Web Links About Us / Contact Us Printing Problems Notelets Chess banner

10-MIN YOGA SESSION BASED AROUND A SUPINE TWIST    ( 1 ) 

Supine Twists Session 1
FIRST EXERCISE OF SESSION (3 minutes)
Lie on your back with your legs in the crooked position. Straighten one leg and lift the arm on that side overhead. Press the foot of the bent leg into the floor so that you roll over onto your side. Some women might be more comfortable with a thin cushion under their ribs. Check your body is in line. Rest your top hand on your top hip with palm facing downwards. Inhaling, lift your top leg a small amount to hip level. Exhaling, lower your leg down. Try to finish moving your leg just as you finish inhaling or exhaling. Repeat 4 times. Then, inhaling, lift your top arm through 180 degrees so it points away from your feet and is at shoulder height while rotating it so the palm faces downwards. Exhaling, return your hand back to your hip. Try to finish moving your arm just as you finish inhaling or exhaling. Repeat 4 times. Roll onto your back. Repeat to the other side. Then roll onto your back before rolling onto your side again as below.

SECOND EXERCISE OF SESSION (3 minutes)
Lie on your side with your hips and knees bent so that they form right angles (and one leg is on top of the other leg). Place your lower hand on top of your knees – if this is difficult bring your knees higher. Place your other hand on the floor in front of you – keeping your eyes on this hand, slowly move this hand so that it stays touching the floor and moves in a semi-circle: first move it slowly up in line with your head, and then round to behind your back. Then return your hand, by retracing the movements back to its starting point. Repeat 2 or 3 times. Roll on to your other side and repeat the exercise on this side.

THIRD EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try lying on your back with your legs in the crooked position and your arms in a comfortable place. Imagine that there is a triangle with a corner at each armpit and one at your navel. Now, as you exhale, imagine that this triangle empties and shrinks a little from the top to corners of the triangle. And, as you inhale, imagine that this triangle fills and slightly expands from the bottom corner at your navel. Do not worry about how fast or slow this breathing is, nor whether your breath is complete or not. Instead, focus on imagining the emptying and filling of the triangle. Remember not to rush sitting up (and then standing) after practising relaxation as it causes one’s blood pressure to drop, which can cause dizziness if one moves too quickly.