Mountain Raises from the Sea

Instructions

• Lying down, bend both knees with your feet flat on the floor. Breathe in and out 6 to 9 times. Take full, deep breaths.
• Exhaling lift your hips toward the sky – like a mountain rising from the sea. Keep your head on your mat with your chin toward your belly.
• Inhale lower your hips down. Continue this movement exhaling hips up, inhaling hips down, 6 to 9 times.

Benefits

• Strengthens the muscles around the spine and legs.
• Nourishes and massages the liver and kidneys.
• Increases blood flow to the muscles and nerves in the face.

Safety Tips

• If your back bothers you, just rest and bend both knees with your feet flat on the floor. Feet are hip's width apart, your knees gently touching each other.
• Avoid this pose if you have a back injury.

Spiritual Practices for this Month

• Be aware of your spiritual essence, which is the greatest aspect of who you are.
• Allow yourself to be more light-hearted and playful.
• Practice non-judgment of yourself and others.