***Do not practice if you have vertigo, glaucoma, high blood pressure, or a neck injury,

***Warm up with a gentle cat-cow, sun salutation or spinal rotation,

***You may need a blanket under your knees or padding under the head,

***Start with 3-5 breaths & develop a longer mindful practice steadily & with caution,

***Release out in child's pose for several breaths (Balasana) before next movement,

Physical Benefits:

Opens & expands the shoulders (using the extended arms in this pose is an optional variation)

Gently stretches & relieves tension from the back of the neck,

Improves posture, strengthens the back muscles & improves circulation,

Brings increased flow of oxygen, and release of carbon dioxide from/ to the brain,

Releases nervous tension, anxiety relief & soothes emotions (depression/ fear/ worry)

Known to improve sleep through calming the nervous system,

Relief from head colds, sinus issues & massages thyroid

Energetic Benefits

Calms the energy body, emotional body & mental body,

Infuses the aura with the calming vibration of safety, trust & surrender,

Increases flow to the throat, crown & third eye,

Mental Benefits

Relieves stress, anxiety & compulsive thinking,

Creates space with the subconscious mind for new creative ideas,

Strengthens the "Observer Self" taking you out of reaction to the world,

Improves your manifestation & co-creation skills through focus, attention & awareness,

Increases receptivity, allowing more flow, receptivity & abundance,

Relieves brain fog, confusion & increases clarity and vision,

Suggested Mudra before pose: Buddhi Mudra (5min Meditation)

This mudra is used for mental clarity. You perform this gesture when you need to understand intuitive messages from your subconscious/ spirit guides/ angelic realm. One of the most powerful benefits of this mudra can be found in the improvement of communication, such as improving internal and external dialogue, supporting a healthy and balanced throat chakra. Method: This mudra is performed by touching your thumb to your pinky finger while holding your other three fingers straight. Elements: Space + Earth

Suggested Mantra: Shanti Mantra,

A chant for peace Pronunciation: sarvesham svastir bhavatu | sarvesham shantir bhavatu | sarvesham purnam bhavatu | sarvesham mangalam bhavatu || Translation: May there be well-being for all, May there be peace for all. May there be wholeness for all, May there be happiness for all. Translation by Zoë Slatoff-Ponté

Hold for up to 5-10 breaths, then gently release to child’s pose.

Enjoy this pose lightworker, wishing you Health, Happiness & Abundance!

To your Awakening & Ascension!

Love, Davinder x

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