Part 3/5:
After returning to a seated position, we practice sternum rotation, which resembles the Sufi grind but focuses on the sternum area. With a tall spine, gently rotate your chest in a circular motion—forward, left, back, and right. After completing several rounds, we switch directions to enhance the movement's benefits.
Bear Grip Exercise
Moving into the Bear Grip, the left palm is oriented away from the heart, while the right faces toward it. Inhale deeply; then, applying pressure, hold your breath with maximum effort. This exercise is performed five times, while engaging the Mulabandha (root lock), stimulating the Anahata chakra, and energizing the body’s energy flow.