Benefits: Opens up the hip and releases the tension in the lower back. Great to start.How to do it: Sit down in easy pose (as shown in the photo). Place the hands on the knees bring the chest forward, then to one side, then push the lower back back, and bring the torso to the other side. Moving the lower back in a circle motion, in one direction first then the other.
Breath: Inhale and exhale through the nose as you move.
Time: 2 minutes each side.
Benefits: It releases the tension in the lower back. Stimulates the rise of the Kundalini energy through the spine.How to do it: Sit down in easy pose (as shown in the photo). Inhale and bend the spine forward while bringing the shoulder blades back, then exhale and push the spine back. The eyes can be closed or opened. You can mentally chant the mantra SAT (truth) in the inhalation and NAM (name, identity) in the exhalation. Maintain the head at the same level, only the spine moves. To end, inhale and pull root lock for a few seconds then exhale.
Breath: Inhale and exhale through the nose.
Time:2 to 3 minutes.
Benefits: It releases the tension in the middle and upper back, keeps the spinal fluid moving, and stimulates the rise of the Kundalini energy through the spine.
How to do it: Sit down on the heels of your feet (if you feel pain or have any injuries, you can use a cushion under the ankles or under the knees, or under both). Inhale and bend the spine forward while bringing the shoulder blades back, then exhale and push the spine back. The eyes can be closed or opened. You can mentally chant the mantra SAT (truth) in the inhalation and NAM (name, identity) in the exhalation. Maintain the head at the same level, only the spine moves. To end, inhale and pull root lock for a few seconds then exhale.
Breath: Inhale and exhale through the nose.
Time:2 to 3 minutes.
Practice Tips for Spine Flex Yoga Exercise:If you have hard time sitting on your heels you can place a small cushion under your feet/ankles for added comfort.
