PREPARATORY EXERCISES EASY SITTING POSITION - SUKHASANA

An easy comfortable pose for pranayama, japa and meditation, Sukhasana provides a very firm base for the body, while keeping the energy centered. This is a simple cross-legged position.

In this position make sure that:

· The body is straight and relaxed.

· Spine is straight.

· Legs are crossed; knees are as even and as close to the ground as possible.

· Chin is parallel to the ground.

· Shoulders are open and relaxed.

· Body is not falling forward or backward. For people with stiff hips/ back, suggest them to place one or two cushions) under the hips. This helps to relieve possible tension on the knees and lower back. Teacher's Notes

. The teacher can stand behind the student and gently straighten their spine and relax their shoulders if needed.

EYE EXERCISES

Eye exercises help to improve eyesight, strengthen the focus and relax the mind.

Do each set of Eye Exercises 8- 10 times, closing and relaxing the eyes in between each set.

1. Up - down

2. Side - to - side (keeping the eyes wide open)

3. Diagonal - upper left to lower right; lower left to upper right

4. Rotation - clockwise and counter-clockwise

Remember to tell the students relax their eyes between exercises.

In the end rub the hands together for 30 seconds and gently cup the hands over the eyes to relax them. Do not to rub or press on the eyes.

Common mistakes

. Students may not sit up straight

. They will move their shoulders, neck etc with the eye movements. Note: If a student has difficulty in doing the eye exercises, the teacher can try standing in front of him. Hold up your hand and ask him to concentrate on it. Move the hand in the direction that the eyes should move and ask the student to follow your hand.

NECK EXERCISES

These help to relieve the tension in the neck and upper back area. It is important to move the head slowly. It is important to not jerk the head or snap the neck.

1. Keeping the back straight, drop the head forward until the chin is touching the chest Relax in this position. Lift the head up and stretch the neck back. Repeat this exercise 6-10 times.

2. Keeping the shoulders relaxed and down, stretch the head straight down to the right. Do not twist the head while you are doing this exercise. Stretch to the left side. Repeat this 5-10 times on each side.

3. Keeping the rest of the body straight and relaxed, turn the head so that you are looking over your right shoulder. Turn and look over the left. Repeat this 6-10 times on each side.

4. Rotate the neck and head clockwise (2-3 times). Then repeat the rotation anti clockwise (2-3 times). Never allow the chin to turn towards the shoulder while you are doing this.

Common Mistakes:

. Students are not sitting up straight, they are rolling their back or hunching thwir shoulders.

. Body can move with the head.