Part 4/8:
After a few minutes of Sufi grinding, return to center and take a deep breath in. Then, bring your hands down to your shins, inhaling as you draw your chest forward and exhaling as you rock back. This sequence not only warms up the thoracic spine but also engages the core, laying the groundwork for subsequent poses.
From there, check in with your shoulders and begin gentle rotations. While breathing deeply, keep your elbows elevated, resisting the tendency for them to droop. This practice encourages integrity and strength in your posture.
To further release tension, perform gentle neck stretches. Lower the left ear toward the left shoulder, then alternate to the right. Allow your body to move with ease and without strain, and slowly come back to center.