Sudokasana : Vajrasana Session 1

FIRST EXERCISE OF SESSION (2 minutes)
For this & the next two exercises, you may find placing a square of folded blanket under your lower legs increases their comfort (especially for the knees). Kneel in the upright kneeling position with your knees and feet about hip-width apart and your upper legs and trunk in a vertical line. Lift your arms forwards, palms upwards, to shoulder level and bend the elbows so that the upper arms remain horizontal and the fore-arms and hands point upwards vertically. Rotate the forearms to bring the palms to face each other. Exhaling and keeping the upper arms level with the shoulders and the forearms vertical, bring the palms and elbows towards each other – if you can bring your elbows and palms together that is great but otherwise just bring them as close together as feels comfortable. Inhaling, swing your arms (upper arms at shoulder level) to the side. Exhaling, again keeping upper arms level with the shoulders and forearms pointing upwards, move the hands and elbows as far back as feels comfortable. Inhaling, swing your arms (upper arms still at shoulder level) to the side. Repeat this arm movement with the breath 3 to 6 more times with your breath. Hint: if upright kneeling is uncomfortable (perhaps in the knees or lower back) then you can replace this exercise with sitting on a chair practising essentially the same arm movements from there.

SECOND EXERCISE OF SESSION (2 minutes)
From the upright kneeling position place about three yoga blocks (or thickly folded towels) between your feet so the feet are right against this padding & about hip-width apart (so that your feet will be under your buttocks when you lower them). If using yoga blocks, place wedge-shaped padding on top of the blocks with the downward sloping side facing forwards (an appropriately folded towel will probably suffice). Make sure your lower legs are parallel (i.e. knees the same distance apart as your feet), your toes point backwards and the “top” of your feet rests on the floor (i.e. soles of feet facing upward). Rest one palm on your lower abdomen and the back of the other hand on the back of your pelvic girdle (i.e. over your sacrum). Keeping your trunk long and essentially straight, lower your buttocks backwards to the padding placed between your feet and allow your trunk to lean forwards as you do this. Lift the trunk and head as a whole until you are only slightly leaning forwards – that is until the back of the pelvic girdle is only slightly tilted forwards. Broaden your shoulders and then draw the shoulders backwards until they are above the hips (or back of pelvic girdle) – at this point the spine is in a back–bend. Now consciously encourage your tailbone to sink downwards until the back of your pelvic girdle is vertical. Bring the hand from your back to the front of your trunk and rest the palm on your upper abdomen. Close your eyes if that feels comfortable. For several breaths let your awareness rest with the gentle movement that occurs in the upper abdomen with your breath – you might notice work is occurring in your upper back but let your awareness rest on your abdomen and breath. When you are ready to release, open your eyes and lean the trunk forwards a little and then lift up into the upright kneeling position. With practice you will find this exercise becomes possible, and comfortable, with decreasing amounts of padding (height) under your buttocks.

THIRD EXERCISE OF SESSION (2 minutes)
Kneel in the upright kneeling position (see first exercise) and place palms on the top front of your legs. Inhaling, swing one arm sideways and up to shoulder level (with palm facing forwards). At the same time, turn your head to look in the same direction as the raised arm. Exhaling, keep hips facing forwards while rotating the top half of your trunk about the axis of the spine so your front turns in the direction of the lifted arm - so your shoulders rotate round and you face backwards a little. Inhaling, return the shoulders to facing forwards and then, while exhaling, return your palm to the top of your leg and face forwards. Repeat to the other side. Repeat 2 to 4 more times to each side. Hint: if upright kneeling is uncomfortable (perhaps in the knees or lower back) then you can replace this exercise with sitting on a chair practising essentially the same arm movements from there.

FOURTH EXERCISE OF SESSION (4 minutes)
Either, lie down in a comfortable position and practise a relaxation method of your choice, or sit for some breathing or meditation. You could lie down and try the following as a breathing/meditation or relaxation practice. Imagine a circle around you with you in the centre. Inhaling, let your awareness travel in both directions round the circle from feet to head. Exhaling , let your awareness travel in both directions round the circle from head to feet. After several breaths let your awareness rest in the centre of the circle, the centre of your being. Remember not to rush sitting up and standing after practising relaxation as it causes the blood pressure to fall, which can cause dizziness if one moves too quickly.