Benefits:It stretches the back. This is a great posture for relaxation. It aids digestion and brings the Kundalini energy from the lower triangle to the upper triangle.How to do it:Sit on the heels and bend forward until you touch the floor with the forehead. The arms can be by the side with the palms facing up, or forward with the palms facing down.
Breath: Breathe long and deep through the nose.
Time:1 to 2 minutes.
Benefits:Relieves tension from the thoracic paraspinals.How to do it:Sit in easy pose and place the hands on the shoulders with the thumbs back and the other four fingers forward. Inhale and twist to the left, then exhale and twist to the right. Keep the elbows parallel to the floor.
Breath: Breathe through the nose. Inhale left. Exhale right.