spine flex

Go back to sitting in easy pose and grab your shins with both hands.

With each inhale, stretch the spine foward and lift the chest, opening the heart. Mentally chant SAT.

On the exhale, curve the spine backwards, apply mulbandh and mentally chant NAM.

Continue rhythmically. Ideally, you’d count out 108 repetitions, but you can also set the timer and just melt into the movement.