Sit on the floor with the legs outstretched, feet apart.

Interlock your fingers. Straighten your arms at shoulder height. Rotate your hands in as big a circle as possible on a horizontal plane.

Keep your arms straight throughout the whole exercise.

Lean forward and try to make your interlocked hands pass over the top of the feet at the outer stroke of the circle.

Then try to lean backwards as far as possible, keeping your feet on the ground, so that your hands pass over the top of your thighs. Rotate your hands 10 times clockwise, then 10 times anticlockwise.

Lie back and relax yourself completely. Breathing

Breathe in as you lean backwards. Breathe out as you lean forwards. When you can easily perform the physical movement alone, coordinate your breathing with the movement. When the practice has been mastered with the breathing added, then become aware of the movement of the muscles of the lower back as the exercise is performed.


This exercise gives the whole spine a good twist in both directions and thereby loosens up the vertebrae and tones important spinal nerves.

Gatyatmak Meru Vakrasana

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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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