This form of the final position gives the most benefits. We advise everyone to adopt it when their back becomes sufficiently flexible. Raise the body in the way already described. In the final position first of all breathe in and out normally a few times. Ensure that the back is relaxed. Then inhale deeply, while simultaneously pushing the shoulders a little further backward in line with the spine.
We emphasize that the back must remain relaxed throughout. It should take no part in executing the movement. If you tense the back muscles then this directly opposes the aim to accentuate the arch of the back. It is the lower back that one tends to tense. One's awareness should be directed to relaxing this area as much as possible. If this part of the back is relaxed then the rest of the back will almost certainly follow suit. During this inhalation feel the flexion of the lower back.
Then exhale and let the navel sink further downwards.
This will occur automatically, producing a not disagreeable twinge of pain in the lower back. This will further arch the back. Try not to resist this flexion by tensing the muscles. Then breathe in and repeat the process again. Do this a number of times and then return to the starting position while exhaling.
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