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10-MIN YOGA SESSION BASED AROUND A SUPINE TWIST    ( 4 ) 

Supine Twists Session 4
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 your body is in line. Rest your top hand on the floor in front of your trunk. Bend your bottom leg so that the knee ends a little in front of your other leg and the foot a little behind. Lift your top leg so the foot is at the height of your hip – i.e. the leg is parallel with the floor. For a couple of breaths, feel the exhalation travelling through the top leg and out through the heel. Exhaling, swing the leg backwards (keeping it parallel to the floor and straight) and, while inhaling, return it to being in line with the trunk. Exhaling, swing the leg forwards (keeping it parallel to the floor and straight) and, while inhaling, return it to being in line with the trunk. Repeat 3 or 4 more times, allowing the lower back to flex and extend as the leg moves and gently encouraging the swing to increase in magnitude. Roll on to your back and then repeat to the other side.


SECOND EXERCISE OF SESSION (2 minutes)
Lie on your back and bring your knees to your chest. Rest your arms along the floor at shoulder level with the palms turned face up. Have a sense of pressing the back of the hands, arms and shoulders backwards into the floor. Straighten your legs into the air – keep the weight of the legs over the trunk and the heels of the feet over your hips. You may find your legs don’t straighten completely and that is fine. Exhaling, keep both shoulders and arms firmly pressed against the floor and, with your legs as though glued together, tilt your legs over to one side a little way, and then, while inhaling, lift your legs back to centre. Repeat to the other side. Repeat 3 to 6 more times – starting with legs moving just a small amount to one side and gradually increasing the magnitude. Take care to only allow your legs to move as far sideways as is within the limits of you being able to control the movement and then lift back to centre.


THIRD EXERCISE OF SESSION (2 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. Wrap both hands round the top of your trunk so the arms cross and your hands wrap round the side of your shoulders – as though you are hugging yourself. Inhaling, straighten both arms upwards so that they end up pointing upwards as though dangling upwards from the shoulders. Exhaling, lower the arms sideways to rest on the floor at shoulder level and at the same time lower the knees sideways away from each other. Inhaling, lift your arms back to pointing upwards (as though dangling upwards from the shoulders) and at the same time lift the knees up to pointing upwards. Exhaling, lower the arms to wrapping around the top of your trunk. Repeat this movement with the breath 3 to 6 more times, allowing the breath and movements to slow.


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 : Become aware of the Earth under you, supporting you. Become aware of your self, resting on the Earth, supported and nurtured by the Earth. Allow yourself to trust the Earth to support the fullness of weight and being. Trust and feel your self supported and nurtured. Without doing anything in particular, without working, you continue to exist. Without effort or attention, breath continues to flow in and out of you. So you are able to be, experience and enjoy. Your being, your existence supported, nurtured and sustained by the Earth. Trust, accept and enjoy. When you are ready, thank the Earth & gently begin the process of coming out of relaxation. 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.