Stand in the same position as for movement 1. Place your palms on either side of the waist. This is the starting position. You must face forwards throughout the whole practice, keeping your legs, arms, trunk and head as much as possible in one vertical plane. Lean to the right side, while slowly sliding the right hand down the right hip and leg, towards the right foot.

Simultaneously raise your left hand upwards towards the armpit, keeping the palm in contact with the side of your chest.

Don't strain, but try to touch your right foot with your right hand.

This is the final position.

Try to resist the temptation to bend your body forwards - the bend should be sideways from the waist.

Slowly return to the starting position, bringing your right hand upwards and pushing your left hand downwards to resume their original position at the side of the waist.

Now bend the body to the left side, repeating the same procedure.

Return to the starting position.

This is 1 round.

Do a few more rounds.

Breathing: same as given for movement 1.

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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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