Practice suggestion #1

Lie semi-supine to settle yourself.

Breathing through the nose take some full breaths. Notice how the in-breath flows first into the lower part of the lungs, causing the abdomen to rise upwards, and then it flows on into upper part of the lungs accompanied by an expansion of the rib cage and chest (the abdomen doesn’t fall back as this happens). When the breath moves out of the lungs the chest and abdomen simultaneously fall back towards the spine.

Follow this with some simple movements to reconnect with your body:

Lie with the legs bent, feet on the floor and arms out to the side. Keeping the knees together and the shoulders in contact with the floor lift the left hip away from the floor and turn your face to the left. Return to the start position and then lift the right hip and turn the face to the right. Alternate from side to side (Knee-down twist, supta udarakarshanasana)

Bring the knees to the chest (apanasana). Stay in this position for a few breaths.

Keep the knees to the chest but lower the arms down alongside the body. Open the knees and lengthen the legs whilst simultaneously raising the arms and taking them to the floor over the head. Return to the start position and repeat a few more times (urdhva prasrita padottanasana).

Come to standing and perform the Palm tree series

Follow these dynamic movements with some ‘static’ postures:

Simple standing (tadasana)

Standing forward bend (uttanasana)

Downward facing dog (adho mukha svanasana)

Serpent (sarpasana, a prone upper body backbend)

Half locust (Ardha salabhasana, prone single leg lift)

Sit cross-legged (sukhasana), turn to the right, then to the left and then fold forward. Stay in each position for a few breaths. Alter the crossing of the legs and repeat on the other side.

Sit and breathe. Sit so that there is no tension in the abdomen or back. If there is tension then the breath will be restricted. Sit cross-legged if that is possible for you and if you need some support to sit with out tension lean forward a little and put your hands on the floor or sit in a chair. Take your attention to the breath and allow the breath to reveal itself to you.

Finish by relaxing in savasana for a few minutes.

 

This practice suggestion is not intended as instruction. It is given to encourage students to develop a practice. Use it and other practice suggestions given on this website until your practice is established and then leave them behind - when you’ve used the boat to cross the river put it down don’t keep carrying it. If any of the postures listed in this suggestion are contra-indicated for you then please omit or replace them. Likewise, make any modifications that are appropriate for you and your body. If you are unsure about any of the material please consult your teacher. If you have never done yoga please go to a competent teacher who will show you how to perform the postures safely and intelligently.

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