Awareness and duration

One should be aware of breathing and movement throughout the practice. Make sure that the breath is synchronized with the movement as this helps to obtain the best possible benefits from the asana. Be aware also of the back and its relaxation, particularly the lower back. In the final pose be aware of the flexion of the lower back.

Three minutes is a reasonable time to spend performing this asana whether you stay in the final pose or whether you repeat the movement several times. However, you can use your discretion in choosing a suitable duration of practice.

The Chakra Checklist

The Chakra Checklist

The chakras are described as being aligned in an ascending column from the base of the back to the top of the head. New Age practices frequently associate each chakra with a particular color.

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