Instructions:

Lying down, bend both knees with your feet flat on the floor. Breathe in and out 6-9 times.( Make sure ankles are under the knees.)

Exhaling lift your hips toward the sky. Interlace your fingers, palms toward each other .Keep your head on your mat with your chin toward your belly. Breathe deeply, 6-9 Breaths.

Lower your hips down. Bring your knees toward your chest rocking right and left. Breathing in and out.

Repeat this sequence 2-3 times.

Benefits

Strenghtens the muscles around the spine and legs.
Nourishes and massages the liver and kidneys.
Nourishes your thyroid.
Increases blood flow to the muscles and nerves in the face.

Safety Tips

If your back bothers you, just rest with your knees to your chest, rocking right and left.

Avoid this pose if you have back or knee pain.

This Week’s Mantra

Om Varunam Namah
Pronunciation: Om Vahr-U-Nahm Nah-Mah

“My life is in harmony with the Universe.”

This week:

Be gentle with yourself and others.

Notice the things you love to do and do more.

Notice the people you love to be around and spend more time with them.

If You Have Any Questions or to Order Claire’s DVD’s and Books Contact Me at Claire@Chopra.com
www.ClaireDiab.com

Have a Wonderful Week, Happy New Year!

Namaste!

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