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10-MIN YOGA SESSION BASED AROUND A SUPINE TWIST    ( 5 ) 

Supine Twists Session 5
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 through the air so it lies along the floor beyond your head. 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 and some padding under the hips. Check your body is in line. Place your top hand on the floor in front of your trunk. Exhaling, and keeping legs together, lift both legs as far as is comfortable (- lift upwards relative to the floor and sideways relative to your body). Inhaling, lower your legs down to the floor. Repeat 3 to 6 more times, aiming for slow breaths and movement. Roll onto your back. Repeat to the other side. Then roll onto your back before rolling onto your side again for the next exercise.


SECOND EXERCISE OF SESSION (4 minutes)
Lie on your side with your hips and knees bent so that they form right angles (with one leg on top of the other). 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 and, keeping your eyes on this hand, slowly move it so that it stays touching the floor and moves slowly in a semi-circular path, first above your head, and then round to behind your back. Then return your hand by retracing your steps back to its starting point. If you are finding it difficult to keep the hand that moves in a semi-circle on the floor then repeat 4 more times as above. If you are finding it very easy to keep the hand on the floor and your knees stay on the floor throughout, then straighten the bottom leg (foot moving away from head) just enough for the top knee to rest on the floor. Repeat the arm movement with the legs in the position. If this still feels very comfortable and easy, then straighten the bottom leg a little more before repeating. As the bottom leg straightens, the front of the pelvic girdle tilts to face the floor more – which in turn tends to mean the spine is taken through a stronger twist (provided the hand remains on the floor throughout its semi-circular movement). If you reach the stage of having the bottom leg straight then you can consciously tilt the pelvic girdle more towards the floor by moving the knee of the top leg forwards. In total, do 4 twists on this side then roll on to your other side and repeat the exercise.


THIRD EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try imagining that you are lying inside an imaginary circle which has its centre in the same place as yours and in the same plane as your trunk. Bring your awareness to the part of the circle closest to your feet. Inhaling, take your awareness around one side of the circle to the part of the circle closest to your head and, exhaling, move your awareness round the same side of the circle back to the part of the circle closest to your feet. Next while inhaling and exhaling let your awareness travel round the other side of the circle. For several breaths move your awareness round alternate sides of the circle. Then let your awareness rest at the centre of the circle, at the centre of your being. 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.