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Viparita karani mudra


Half-candle


Lie in a supine position, with your legs propped up at hip's distance.

Inhale: Bring knees to chest and then bring your legs into the vertical position. Support the pelvis with your hands.

During the first breath, concentrate on the solar plexus chakra; during the second, on the heart chakra; during the third, on the throat chakra; during the forth, on the solar plexus chakra again, and so on.

Hold the position for 12 to 36 breaths.

Exhale: Bend knees and bring to forehead; then carefully and slowly return to the floor so you are lying on your back.

Affirmation


In my depths lives the Highest.

Effect


Improves blood circulation in the entire body and has a cleansing effect on the lungs, bladder, and intestines.