thc you can talae a brid" maution wilh chalua awarmess.

Exhalc compktdy. lnhalc fully and hold. Conmct chc gcnito-

urinary organs similar to holding thc urination and chcn rdax. Rcpcat this snaa1
limes whilc holding chc brcath. At chc cnd of brcatb-bolding to your maximum
cai-:ity, c:xhalc and thcn complctt chc contnctions. TI.cn rdu with a f.:w normal
brcams or rq,cat chc aaásc for a total of mrcc cydes. At chc cnd of mrcc cyda,
rdu whilc brcathing nonnally and focusing your awumcu on chc chalaa.

.....,..._, Exhalc complcttly, chcn inhalc fully and bolei. Move chc tununy
outwards u if it Is bulging whilc holding thc brcath. Thc contraalng action swu
from chc ~ • arca. Thc tununy may alrcady bc fuU bcc::aux of inhalation, but chc
bulging action will push chc tununy out CYCn mc,re. Rcpcat thc contraaiom as
many limes as possiblc whilc holding tbc brcath. And tbcn finally c:xhalc and stop
thc contractions. Rcpcat tbis mrcc more timcs rduing in bctwcen rounds if
ncccaary. At tbc cnd of mrcc cydcs, relax by brcathing normally whilc focusing
your awarcnm on thc Manipurabm.

4Nhthem, Exhalc complculy. inhalc fully and hold me brcath. Push chc shoulda
biades wiclc and thcn badtward. Tbis will crcatt a gmdc cxpansion of chc chcst.
Imagine that thc ribs and stcmum are opcning up from thc insidc. Rcpcat this ldnd
of contraction and rdaxaáon for as long as you an hold chc brcath. At chc cnd of
thc brcath-holding. ahalc and compktc thc a,nnaions. Rcpcat this for a total of
mrcc qdcs with intcrtnittcnt rcst if nccded. Rdax witb normal brcathing witb
awumcu to thc hcart chakra.

Vlaadiã Exhalc a,mplctdy, chcn inhalc fully and bold chc brcath. Move chc ncck
badt as if tbc spinc and chc ncck bonc are aligncd straigbt, somcthing lilre a soldicr.
And tbcn rdax thc ncck by bringing it forward to ia normal position. Rcpcat this
neck lllOYCmcnt snaa1 timcs for as long as you an bold tbc brcath. At thc cnd of
thc brcatb-holding c:xhalc and complete me neck mmancnts. Rcpcat this for a total
of mrcc cydcs with intcrtnittcnt rcst if nccdcd. Rdax witb normal brcathing whilc
bringing yout awarmca on chc hcart chakra.

Apaa Exhalc a,mpktcly, inhalc fully and bold chc brcatb. Conma thc musdcs in
chc fordu:ad with a frowning action, and relax. Rcpcat this frowning action whilc
holding chc brcath. At me cnd of tbc brcatb-bolding. ahalc and stop frowning.
Rcpcat this for a total of mrcc cydcs with intcrmittcnt rcst if nccded. Rdax witb
normal brcathing witb awarcnm on chc Agna chakra.

s.a....iw..u Exhalc mmplcldy, men inhalc fully and bold thc brcatb. Raisc chc
cyd,l'OWI slowly witb aWUfflCSI to thc salp and nodcc how thc musdcs on chc
bcad 1110YC towud cacb othcr. You núght fcd that chc ddn on thc salp ali around
chc bcad moves towanb chc top of thc hcad during this contnction. Rdax by
releasing chc cycbl'OWI. Rcpcat chc a,ntractions SCYCral limes for as long u you an
bold chc brcath. At thc cnd of chc brcatb-bolding c:xhalc and mmplctc me cycbrow
movemcnts. Rcpcat this for a total of threc cydcs witb intcnnittcnt rat if n«ded.
Rdax witb normal brcathing witb awarcncss to chc avwn chalaa.

At chc cnd of thc complctt ascmding series, you can 6nish chc cxcrcisc for chc day,
or you can a,ntinue witb chc dcrcmding series.

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