Stage final position

Make the trunk as straight and vertical as is comfortable.

Relax the whole body, especially the back. The back should remain totally passive throughout the entire execution of the asana. Inhale deeply and then with exhalation slowly twist the trunk further to the right. Remember that this torsion of the back should be applied by levering the left arm against the right leg; there is no reason to use the back muscles even slightly.

Try to twist the trunk as much as is comfortable, without strain.

Then turn the head in the same direction as the trunk so that you face over your shoulders. This is the final pose.

Make sure that the trunk and head are upright and that the back muscles are relaxed. Breathe slowly and as deeply as is comfortable. Stay in the final position for some time; then return to the starting position and straighten both legs.

Repeat stages 1 and 2 but twisting the body to the left.

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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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