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Come back to the upright position. Bend the right leg and kneel on the floor, keeping the ankles together in the starting position. Repeat the pose on the other side and hold the final
position for an equal length of time. Breathing: Inhale while raising the arms horizontally.
Exhale while bending to the side.
Breathe normally in the final position. Duration: One time on each side, holding the position for up
to one minute. Awareness: Physical - on the lateral stretch and on maintaining
balance.
Spiritual - on ajna chakra. Benefits: The posture gives a good lateral stretch to the pelvic
region and trunk. It massages the abdominal muscles and organs and prevents the skin around the abdomen from
sagging. Note: In this posture, the body resembles the beam or bar, parigha,
used to shut a gate.
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