Sudokasana : Warrior 1 Session 5

FIRST EXERCISE OF SESSION (1.5 minutes)
Stand in Tadasana with feet hip-width apart. Rest your hands on the front side of your hips (palms facing inwards). Lift one foot and rest the toes on the floor behind. Keeping the hip of the back leg pressing forwards, imagine an elongation from the hip down the leg through the heel and beyond – but avoid transferring weight into the back leg. Inhaling, lift the arm of the same side as the back leg forwards and up until pointing outwards – as the arm moves past horizontal you may wish to allow / encourage the chest to open and the thoracic spine to move into a back bend. Exhaling, squeeze the abdomen in towards the spine at the same times as lowering the arm forwards and down, returning the hand to the front of the hips. As you do this, imagine the hand / arm is pressing through a viscous fluid to aid engaging the abdominal muscles. Repeat 2 to 3 more times. Step the back leg forwards and repeat to the other side.
SECOND EXERCISE OF SESSION (2.5 minutes)
Stand with your feet slightly wider than hip-width apart, pointing forwards and parallel to each other. Take a comfortable step forwards with one leg/foot. Check your feet are still parallel – if necessary, lift the back heel and pivot the foot around on the pads of the toes to move the heel outwards and then lower the heel. You may wish to apply leg spirals (see session 2). Consciously sink the heels into the floor – especially the back heel. Imagine the tailbone sinking downwards. Slightly bend the front knee. Without moving the feet, attempt to draw them towards each other against the resistance of the floor – so that the front knee bends until it is over the front ankle. Bring your hands into the prayer position just in front of your chest. Inhaling, turn your fingers forwards as you move your hands forwards a little, then move the hands apart sideways and at the same time straighten your arms so your arms end up close to your sides with palms facing forwards. Exhaling, at the same time as squeezing the abdomen in towards the spine, press the shoulders, arms and backs of hands backwards (as though squeezing breath out of the back of the upper trunk (as well as the abdomen). Inhaling – rotate the arms so the palms face upwards (if also a little forwards) and lift your arms sideways. If comfortable to do so, lift your arms to pointing upwards and backwards (with palms facing) – otherwise lift as far as feels comfortable. You can allow your face to look slightly upwards (but take care to keep the back of the neck long). Exhaling – at the same time as squeezing your abdomen in towards your spine, return your head to facing forwards and bend your elbows as you lower the arms downward and bring your hands together into the prayer position. Repeat this arm movement 1 to 3 times. Gently release the muscle contraction of the legs and then step the forward leg backwards. Repeat to the other side.
THIRD EXERCISE OF SESSION (2 minutes)
Lie on your back and bring your knees to your chest – pause for a couple of breaths, encouraging your back to relax. Then, keeping your knees close to your chest, roll over to one side and straighten arms in front of you along floor at shoulder level – one arm on top of the other. Inhaling and keeping the top hand on the floor (or as close to the floor as feels comfortable), swing the arm up until pointing away from the hips. Exhaling and turning the head to watch your hands with your eyes, continue the arm movement until the arm is pointing away from the other arm. Inhaling, swing the arm to pointing away from hips and, exhaling, continue the arm movement returning it to resting on the other arm (head again facing forwards). Repeat 1 to 2 times then roll on to your back. Repeat to the other side.
FOURTH EXERCISE OF SESSION (4 minutes)
Lie down in a comfortable position and practise a relaxation method of your choice. You could try thinking and imagining the meaning of the word joy as you inhale and thinking and imagining the meaning of the word love as you exhale. Then pause for a couple of breaths, just observing the breath flow in and out. Remember not to rush sitting up (and then standing) after practising relaxation as it causes one’s blood pressure to fall, which can cause dizziness if one moves too quickly.