Take a squatting position, with your feet about half a metre apart.

Place your hands on your knees.

Turn to the right side, pushing your left knee to the ground.

Don't move the position of the feet, though you can allow the heels to rise. Keep your hands on your knees throughout the practice.

Twist your head and back as far as possible, and gaze over your right shoulder. Allow your back to relax.

Stay in the final position for half a second or so.

Return to the squatting position.

Repeat the same procedure, twisting your body in the other direction, pushing your right knee to the floor and looking over your left shoulder.

Then return to the starting position.

This is 1 round.

Do a number of rounds.

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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