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with your head <strong>and</strong> your back resting comfortably in<strong>to</strong> the floor.<br />
3. Once you choose your preferred position, establish a focused gaze on a point in front of you,<br />
begin the Breath of Fire, <strong>and</strong> continue for up <strong>to</strong> three minutes. If you can, once you establish a<br />
healthy rhythm in your breathing, layer Sat Nam in<strong>to</strong> your breathing, inhaling Sat <strong>and</strong> exhaling<br />
Nam.<br />
4. After you complete your three minutes, rise up carefully, sitting on the heels (or coming in<strong>to</strong> Easy<br />
Pose), inhale, <strong>and</strong> retain the breath, squeezing your perineum in the Root Lock as you bring your<br />
h<strong>and</strong>s in<strong>to</strong> Root Mudra. Right away you will feel on some indescribable, subtle level a clear<br />
connection between the awareness of your perineum <strong>and</strong> sexual organs <strong>and</strong> the exact energy that<br />
your h<strong>and</strong>s in this special configuration are rendering. Like the resonance of a bell, I promise you<br />
will feel the vibra<strong>to</strong>ry, relational connection of your Root <strong>and</strong> your actual h<strong>and</strong>s. Root Mudra<br />
makes you feel a deep <strong>and</strong> instant connection <strong>to</strong> the earth.<br />
5. Release the h<strong>and</strong>s on<strong>to</strong> the knees, palms face down, <strong>and</strong> meditate on your beautiful liver for a<br />
minute, letting go of anger <strong>and</strong> ushering in love <strong>and</strong> empathy for yourself.<br />
Goddess Rolls<br />
Goddess Rolls is an instant energizer! If you have time <strong>to</strong> do only one exercise in the morning <strong>to</strong> feel<br />
awake <strong>and</strong> alive, this is the one <strong>to</strong> do. It activates the area below your navel center that houses your<br />
life force, massages the spine, the kidneys, <strong>and</strong> adrenals, <strong>and</strong> opens the hips, turning s<strong>to</strong>red tensions<br />
in<strong>to</strong> creative inspiration <strong>and</strong> balancing the first <strong>and</strong> second chakras.<br />
1. Sitting tall, bend your knees wide out <strong>to</strong> the side in a butterfly shape <strong>and</strong> draw your feet in,<br />
approximately six inches away from your groin, holding on<strong>to</strong> your lower shins at the ankles, <strong>and</strong><br />
bring the soles of the feet <strong>to</strong> <strong>to</strong>uch (the fronts of the feet will separate slightly as you move).<br />
2. Round the spine forward over your legs <strong>and</strong> feet, <strong>and</strong> as you inhale, like a child on the<br />
playground, rock all the way back on<strong>to</strong> your spine, just up <strong>to</strong> the <strong>to</strong>p of the shoulder blades <strong>and</strong><br />
before you come up on<strong>to</strong> the neck; as you exhale, rock forward with some jolly momentum <strong>and</strong><br />
allow your head <strong>to</strong> naturally fall as close <strong>to</strong> your feet as possible.<br />
3. Inhale as you rock back <strong>and</strong> exhale as you round forward, pressing your elbows in<strong>to</strong> the inner<br />
line of the legs <strong>to</strong> gently push the backs of the knees down in<strong>to</strong> the floor in the butterfly position,<br />
progressively stretching the groin muscles open more <strong>and</strong> more each time you rock <strong>and</strong> roll.<br />
4. Eventually, you will become so open, free, <strong>and</strong> flexible that your head will <strong>to</strong>uch in between the<br />
soles of your feet, coming <strong>to</strong> nestle there for a second or two as your body rounds forward.<br />
5. Repeat twenty-one times. After your last repetition, come in<strong>to</strong> Easy Pose <strong>and</strong> bring your h<strong>and</strong>s<br />
in<strong>to</strong> gyan mudra with your eyes turned up <strong>to</strong> gaze at your third eye, <strong>and</strong> meditate for a few<br />
breaths.<br />
Reaching Across Space <strong>and</strong> Time<br />
Nothing builds your courage, will, <strong>and</strong> determination like Reaching Across Space <strong>and</strong> Time. When