Beginners

People with stiff backs may find this asana a little difficult at first. If this is the case, start the asana with the balls of the feet on the ground. This raises the heels and allows them to be more easily grasped by the hands.

Some people will still find that they are unable to hold both heels at the same time. A method of gradually overcoming this problem is to merely reach back with one hand and grasp one heel. Hold this position for a second or so, release, twist the body and then grasp the other heel with the other hand. Repeat this alternate twisting movement a number of times. There should be no violent movements, only smooth, slow and relaxed ones. This simple exercise will help to loosen up the back so that one can eventually hold both heels.

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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