Technique in vajrasana

Sit in vajrasana. Separate the knees as widely as possible keeping the toes in contact with each other. Place the hands on the knees. Arch the spine backwards and straighten the arms.

Bend the head slightly forward. Open the mouth and extend the tongue. The eyes can be open or closed, as you prefer. Then contract and expand the abdomen while simultaneously breathing in and out. This breathing should be passive; that is, it should only occur because you are accentuating the movement of the abdomen. The breathing should resemble the panting of a dog and must be in harmony with the associated abdominal movements. It is important that the internal organs receive a good massage.

Therefore contract and expand the abdomen as much as possible. Don't strain.

The movement of the abdomen should be rapid, but at the same time ensure that the contractions and expansions are as full as possible.

Don't do the practice over-rapidly, so that the movement of the abdomen is reduced and becomes superficial. This will reduce the benefits of the practice.

Pull in and push out the abdomen for a short period of time, until you feel a little fatigue.

This is 1 round.

Rest for a short time, then repeat.

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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