Sit in a position easily and hold your ankles with your hands. As you inhale forcefully flex the spine forward, keeping your shoulders relaxed and head right. Do not move your head up or down.


Exhale and relax the spine backwards. Continue rhythmically with deep breathing. As you inhale, try to feel the energy down the column. As you exhale try to feel the energy going up the column. Mentally whispers the mantra Sat Nam . Finally, inhale deeply, hold the air and applies the root key , then exhale and relax. Sit quietly and try to feel how the energy flows through your spine and through your body.

This exercise stimulates and stretches the lower back.