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The second rite connects you more deeply <strong>to</strong> your emotional life <strong>and</strong> the seat of your “true mind.”<br />
Physically, the Leg Lift <strong>to</strong>nes <strong>and</strong> strengthens the deep abdominal <strong>and</strong> “corset” muscles of your trunk<br />
as well as your glutes <strong>and</strong> muscles of your back. It also serves <strong>to</strong> increase flexibility in your<br />
hamstrings <strong>and</strong> lower back. By raising your head <strong>to</strong> the chest, you create an extra stimulus <strong>to</strong> the Solar<br />
Plexus Chakra (manipura) as you stimulate <strong>and</strong> open the sushumna nadi, your central channel,<br />
distributing that new, life-giving prana throughout your entire subtle body.<br />
1. Use a thick mat <strong>to</strong> support your spine, <strong>and</strong> lie down on your back with your legs outstretched<br />
along the floor. Extend your arms down by your sides with your palms pressing flat in<strong>to</strong> the floor<br />
<strong>and</strong> your fingers close <strong>to</strong>gether.<br />
2. Inhale as you raise your head off the floor, gently tucking your chin in<strong>to</strong> your chest with your eyes<br />
focused on your navel.<br />
3. As you lift your head, first draw your knees <strong>to</strong> your chest, <strong>and</strong> then extend your legs straight up <strong>to</strong><br />
the ceiling with your feet fully flexed. (If possible, let your legs extend over your upper body,<br />
slightly behind your head, but do not bend your knees.)<br />
4. Exhale as you slowly lower your head <strong>and</strong> your legs down <strong>to</strong> the floor simultaneously, with your<br />
eyes focusing up at the ceiling <strong>and</strong> your feet flexed. Protect your lower back by drawing your<br />
navel <strong>to</strong> your spine <strong>and</strong> activating your abdominal muscles.<br />
5. As you inhale, press the backs of your arms in<strong>to</strong> the floor, lift your head back <strong>to</strong> the upright<br />
position, with your eyes focusing on your navel. At the same time, strongly lift your legs back up<br />
<strong>to</strong> the starting angle, with your abdominals deeply engaged <strong>and</strong> your feet flexed up <strong>to</strong> the ceiling.<br />
Tip: As you repeat the movements, develop a rhythmic, moderate pace, inhaling as you lift your head <strong>and</strong> legs, exhaling as you lower<br />
them. Use the inhalation as a force <strong>to</strong> lift your head <strong>and</strong> legs back up, as if they were literally slicing through the air with strength <strong>and</strong><br />
energy, like a pis<strong>to</strong>n.<br />
Rite Three: Camel<br />
Rite Three opens your solar plexus <strong>and</strong> heart centers. The Camel is a classic back bend, but<br />
performed in combination with a forward upper-body contraction in a strong, fluid fashion. We begin<br />
life by drawing energy in through the umbilical area. This rite provides an opening <strong>and</strong> extension, a<br />
powerful lifting <strong>and</strong> opening of the entire trunk, which is the opposite of a defensive, contractive<br />
stance. By performing this motion, you raise new, conscious, positive energy from the first, second,<br />
<strong>and</strong> third chakras <strong>to</strong> the fourth, the Heart Chakra (anahata), where all four chakras become unified<br />
<strong>and</strong> vibrate <strong>to</strong>gether in a heightened <strong>and</strong> tranquil awareness.<br />
1. Kneel on the floor with your knees under your hips <strong>and</strong> your <strong>to</strong>es tucked under in a stretched<br />
position. Keep your body erect.<br />
2. Place your h<strong>and</strong>s on the backs of your legs just under your but<strong>to</strong>cks.<br />
3. Inhale <strong>to</strong> prepare. As you exhale, tilt your head <strong>and</strong> neck forward, tucking your chin against your<br />
chest.<br />
4. Then gently move your head <strong>and</strong> neck backward as far as possible. At the same time, arch your