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Mountain Raises from the Sea


  • 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.


  • 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.

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