Breathing and duration

Breathing should be as described, making sure that the abdomen is contracted as much as possible at the end of exhalation and expanded as much as possible at the end of the inhalation.

Try to perform the movement and breathing as slowly as possible, with full awareness. .Aim to make the downward and upward movements have a duration of at least five seconds each.

This asana can be done for as long as you have time available. Ten full rounds is reasonable for general purposes. If you have any particular ailment, longer is prescribed.

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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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