Spinal Flex

Sit with legs crossed. Hold ankles with both hands. Deeply inhale as you flex spin forward. Open chest and shoulders. On exhale, flex spine backwards. Keep head parallel to ground. Synchronise breath with movement to create a rhythm. The deeper you breath the more you detoxify and the more prana you receive. Come back to start position, hold breath, stomach sucked in, and squeeze mula bandha (suck navel toward spine, squeeze rectal and sex organs). Release.

Flexes lower spine where kundalini energy is situated at 4th vertebra.

Speed up or slow down the movement.

Knee injury.

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1. Sun & Moon Vinyasa Flow
2. Slow down yoga
3. Slow down yoga
4. Element air - Eagle -
5. Relax & Restore
6. A Journey To Self
7. Kundalini Yoga: A Journey To Physical Vitality And Increased Consciousness
8. Upper & Lower Back class
9. 2019 Week 34
10. week 4: Upper & Lower Back class
11. Upper & Lower Back class
12. MGGS Yoga
13. Heart: Opening to love - blocks & bolsters
14. Oct 25 2016
15. intro tweens
16. Vino and Vinyasa with partner yoga
17. gentle yoga 1
18. Upper & Lower Back class
19. Week 50 2017
20. Full Moon Class
21. Kundalini Yoga: A journey to physical vitality and increased consciousness
22. Full Moon: Chandra Namaskara
23. Warm Up
24. warming heart session
25. Warm Up
26. Seated warm up
27. Warming Heart
28. Pranayama, meditation and relaxation
29. test
30. test plan beginner 2 hc
31. MGGS and more - focus on the spine
32. Recovery
33. Recovery - Copy - Yoga Doux
34. mat and chair class
35. A Journey To Self
36. week 1 - general conditioning
37. Seated warm up
38. Sun & Moon Vinyasa Flow
39. Kundalini Yoga: A journey to physical vitality and increased consciousness
40. Seated warm up
41. Vinyasa Hip opener winter
42. easy chair
43. adv - 1
44. Kundalini
45. week 10
46. Full Moon: Chandra Namaskara - copy
47. A. TYC Beginner's Series - Class Warm up
48. Honoring the Divine Feminine
49. The Acorn 01
50. The Acorn 01
51. The Acorn 01
52. 26 may yoga class
53. Beginners Yoga 3: Gentle Flow Sequence
54. yin
55. pregnancy yoga
56. 1ST CLASS
57. week 10
58. Heart: Opening to love
59. week 8 - hips
60. 6th Chakra: Vision
61. legs & hips 1
62. week 9 - minimal equipment
63. week 1 - introduction
64. softly strengthen 2
65. week 1
66. Vinyasa Hip opener
67. Manipura Chakra - Fire - Transformation - Change - Digestion
68. Manipura Chakra - Fire - Transformation - Change - Digestion - Atelier
69. Yoga flow 1
70. sit and get fit
71. Opening & Activating The Sacral Chakra
72. Full Moon: Chandra Namaskara Thursday Theme
73. Vinyasa warriors
74. tue warming heart 26.11
75. Full Moon: Chandra Namaskara--Counselors' Retreat
76. Sun & Moon Vinyasa Flow
77. Week 50 2017
78. Vinyasa Hip opener winter
79. Vinyasa Hip opener winter/kapha
80. Kundalini
81. Full Moon Class
82. Upper & Lower Back class
83. Sun & Moon Vinyasa Flow
84. Vinyasa warriors humming warrior 2
85. Vinyasa warriors humming warrior 2
86. Sun & Moon Vinyasa Flow crumble
87. Heart Opening
88. Heart: Opening to love - blocks & bolsters
89. Ask Genie13
90. Vernal Equanox-Detox
91. Manipura Chakra - Fire - Transformation - Change - Digestion - Atelier
92. Manipura Chakra - Fire - Transformation - Change - Digestion - Atelier
93. Head to Toe
94. Heart: Opening to love - blocks & bolsters
95. 5/17/18
96. a little yin and yang
97. Balancing 27 May
98. Balance Saturday sunrise
99. Shoulder Re-hab! Week four
100. Core exercises