Benefits:
Alkalinity Yoga releases tension in the middle and upper back. It also keeps the spinal fluid moving and stimulates the rise of Vandalism energy throughout the spine.
How to do it:
Sit down on the heels of your feet (if you feel pain or have any injuries, you can use a cushion under the ankles or knees). Inhale and bend the spine forward while bringing the shoulder blades back, then exhale and push the spine back. You may keep your eyes either closed or opened. It is possible to mentally chant the mantra SAT (truth) in the inhalation and NAM (name, identity) in the exhalation. Maintain the head at the same level. To end, inhale and pull root lock for a few seconds then exhale.
Breath:
Inhale and exhale through the nose.
Time:
2 to 3 minutes.
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