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10-MIN YOGA SESSION BASED AROUND A SUPINE TWIST    ( 2 ) 

Supine Twists Session 2
FIRST EXERCISE OF SESSION (2 minutes)
Lie on your back with your legs in the crooked position. Straighten one leg and lift the arm of 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 that your body is in line. Place your top hand on the floor in front of you – you will need to use this to help you maintain your balance. Place your top leg on the floor in front of you so that the hip and knee joints describe right angles. While inhaling, lift the top leg sideways until the knee is pointing up to the ceiling (knees above your hip and the foot about the knee of the other leg) &, while exhaling, lower the leg sideways back to the floor in front of you. Repeat 3 to 6 times. Roll onto your back. Repeat to the other side. Then roll onto your back with your legs in the crooked position & sense your back relaxing down to the floor.


SECOND EXERCISE OF SESSION (4 minutes)
Lie on your side with your bottom leg straight and inline with your trunk and your top leg bent so that both your hip and knee form right angles and the knee is resting on the floor. The bottom arm is stretched out in front along the floor – you can, if you wish, place a cushion or a folded towel under your head. The hand of the upper arm starts on the top hip. Start the movement with a sliding forwards of the knee (of the top leg) so that the pelvis tilts to face the floor until this movement has gone as far as is comfortable. Then slide the top hand forwards along the leg, onto the floor and on to describe a circle on the floor (or as close to the floor as feels comfortable) with the arm straight – as the arm moves past the eye level the eyes track the hand so that as the hand goes overhead and round to the back the head turns. Around this point in the hand circle your top knee should slide backwards enabling the pelvis to tilt away from the floor (and the knee will probably also lift off the floor). Now, allowing your arm to twist round its axis, continue the hand movement backwards to the hips with the head still facing upwards. Let your hand return to your top hip and turn your head and pelvis back towards the floor so that your trunk and head face in the same direction as the bent knee. Then repeat the movement 2 more times. Then do the movement in the reverse direction 3 times. Roll on to your other side and repeat the exercise on this side. Aim for slow movements that you can link with your breath if that feels natural.


THIRD EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. Create in your imagination a beautiful peaceful room around yourself. Imagine what you are lying on – perhaps a bed or a sofa or a pile of soft rugs. Choose the size of the room – perhaps large and spacious, perhaps small and cosy. Choose the colours of the walls – perhaps there are pictures or rugs hanging on them. Are there windows, curtains, doors? What is the temperature – is there a fire-place with a fire? What furniture is there, if any, in the room – imagine all the details of this room of your creation and then rest in it and enjoy the peacefulness. 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.