Part 2/6:
Developing the Spine
Following the standing poses, Anita encourages participants to adopt an easy seated position, ready for spinal stretches. By placing hands on the ankles, practitioners arch their spines forward on the inhale and curve them back on the exhale. The focus remains on the spine's movements while keeping the chin parallel to the ground, which helps warm up the spinal fluid and alleviate stiffness.
The practice calls for strong, steady breaths to oxygenate the blood and keep connections to the present moment. A mantra, "sut" on the inhale and "nam" on the exhale, is suggested for those struggling with focus, enhancing the meditative quality of the practice.
Initiating Twists and Movements