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10-MIN YOGA SESSION BASED AROUND A SUPINE TWIST    ( 3 ) 

Supine Twists Session 3
FIRST EXERCISE OF SESSION (1.5 minutes)
Lie on your back with your legs in the crooked position – that is with the soles of your feet on the floor and knees bent and pointing upwards. Place your hands on your abdomen with palms facing downwards and forefingers just touching. Inhaling, lower one knee sideways towards the floor and at the same time move the arm of the opposite side through the air to the floor so that the hand and arm point away from the lowered knee. Exhaling, lift the arm through the air to return it to the abdomen; at the same time lift the knee back to pointing upwards. Repeat to the other side. Continue for 4 to 6 more breaths.


SECOND EXERCISE OF SESSION (3 minutes)
Bring your knees to your chest and roll over on to your side – if you wish, you can put a thin cushion or a folded towel under your head. Stretch both hands out in front of you – one arm on top of the other. Straighten your legs away from your trunk – aim for a right-angle at the join of the line between your heels and hips with the line between your shoulders and hips. If your legs straighten completely that is good but not necessary – just straighten them as far is comfortable while keeping the heels “in line with the hips”. Throughout this exercise aim to keep the legs where they are now – in particular imagine the legs are glued together so that one leg does not move relative to the other. Inhaling, lift the top arm to vertical, pointing upwards with a sense of the chest opening - the head stays facing forwards. Exhaling, lower the top shoulder backwards towards the floor – the arm remains pointing upwards and the head naturally turns to look upwards. It is unlikely that your shoulder will reach the floor – so just take this movement as far as is comfortable. Continuing to exhale, lower your elbow to the same level as the shoulder (forearm remaining pointing upwards), then lower your wrist to the same level as your shoulder and then your hands / fingers – as you do this, turn your head so you end up looking in the same direction as this arm. Inhaling, lift your arm and shoulder so they point upwards – head turning at the same time so it is now looking upwards. Exhaling lower the arm and turn the head to face forwards (along the length of the arms). Repeat 2 or 3 more times. Bring your knees to your chest and roll onto you back. Repeat to the other side.


THIRD EXERCISE OF SESSION (1.5 minutes)
Lie on your back with your legs in the crooked position. Place your arms on the floor by your sides. Inhaling, straighten one leg along the floor (keeping the heel in contact with the floor throughout). At the same time, swing the opposite arm along the floor away from your side as far towards pointing overhead as is comfortable. Exhaling, draw the heel of the straight leg back to your buttocks so the leg ends up in the crooked position beside the other one and, at the same time, swing the arm of the opposite side along the floor back to your side. Repeat to the other side. Repeat 3 to 5 more times to each side.


FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try the following breathing visualisation:- While inhaling, imagine a current of energy travelling from one hip up to the shoulder of the opposite side and then, exhaling, imagine it travelling back down to the hip. Then, in the brief pause after exhaling, imagine it travelling from one hip to the other so on the next inhalation it will travel up from the alternate hip. Continue for several breaths then allow your awareness to rest in the space between the two hips – passively observing the breath. 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.