This easy set of exercises is excellent as a tune-up. It systematically exercises the spine and aids in the circulation of prana to balance the chakras.
Before you begin your practice, tune-in by chanting the mantra Ong Namo Guru Dev Namo
How to chant the mantra Ong Namo Guru Dev Namo
Sit in Easy Pose with your spine straight. Press your palms together in Prayer Pose at the center of the chest, sides of the thumbs pressed against the sternum. With your eyes closed, focus your concentration at the Third Eye Point located between the eyebrows at the root of the nose, about a half inch under the skin. Inhale deeply and as you exhale chant Ong Namo Guru Dev Namo, on one breath. The sound Dev is chanted a minor third higher than the other sounds. If you cannot chant it all on one breath, take a short breath after Ong Namo. Repeat the mantra three times. The meaning of Ong Namo Guru Dev Namo is: I call on the creative infinite consciousness of the universe. I call on the divine wisdom within me.
Ego Eradicator
This exercise opens the lungs, brings the hemispheres of the brain to a state of alertness, and consolidates the magnetic field.
Posture: Sit in Easy Pose.
Eyes: Close the eyes, concentrate above the head.
Mudra: Raise the arms to a 60 degree angle. Curl the fingertips onto the pads at the base of the fingers. Plug the thumbs into the sky.
Breath: Begin Breath of Fire.
Time
Continue for 1 – 3 minutes. To end: inhale and bring the thumb tips together overhead. Exhale and apply mulbandh. Inhale and relax
Spine Flex
This exercise stimulates and stretches the lower and mid-spine.
Posture: Sit in Easy Pose and grasp the shins with both hands.
Breath and Movement: As you inhale, flex the spine forward and lift the chest. As you exhale, flex the spine back, keeping the shoulders relaxed and the head straight.
Time
Continue rhythmically with deep breaths for 1 – 3 minutes. To end: inhale, exhale, and relax.
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