Alright, let's take a look at how we're going to do these sessions, right because it's very important, for instance, to sit properly and to kind of have a procedure in these sessions. Now, how to sit properly The important thing is to keep the spine nice and late. So when we're sitting nice as straight, as you can see, there's full space for the diaphragm to move properly for the proper breeding. There's openness in the lung space in the lungs, and also the whole nervous system that goes through the spine and also your energy system has spaces to open up. You can either sit on a chair, if you want, if cross legged sitting is a little bit difficult, or you can sit on your knees that is also alright as long as This is fine is nice and straight. I would also recommend you to use if you're sitting on the floor, a pillow that really helps to kind of make the hips a bit higher than the knees so that you can sit more comfortable for longer periods of time.

Now, to get this sense of loosening up and opening I'm what is a great way also to open up your hands. And with some of the videos I will be having my hands close like this. This is also its own benefit to bring more the awareness within but this openness of the hands creates more a sense of that you're opening up a little bit more ways to come. Of course we have all our nerve endings also in our hands and this really helps to create some space. If you feel you want to still bring a little bit more concentration connection, you can also touch with the thumb against the index finger like this, to feel that you're still in concentration. Experiment with this for yourself.

It's all very subtle, but the more and more you practice and become aware of the subtle sensations in the body in the mind can become more aware of the effects of different postures. Every now and then, you can kind of scan through the body to make sure you're keeping everything loose and keep your jaw loose and especially the face muscle, the eyebrow, sometimes it can all tense up. It is a great effect when you make a little just a little beanie Now just making the lips a bit more relaxed, so that maybe you don't really see that you're smiling like this. Of course not. You just make a little mini smile that you can kind of feel it. And this really sends a signal back to the brain telling your, your own brain kind of say, it's all okay, it's all good.

All right, and then also the show's keeping it loose, keeping the spine straight, but the rest of the body kind of melting kind of very common. Another, maybe a little bit more advanced techniques is to apply what's called Mula Bandha. It's a gentle contraction of the area, around the period in between the anus in the private part. When you contract gently that area, is it by doing that you're kind of lifting your spine up a little bit as when you have one of these long balloons, right, and you would squeeze it at the bottom, the rest of the balloon will get a little bit more upward pressure. And this is what we're doing like that as well as if we pushing the crown of the head up a little bit that we straighten the body more out, but keeping everything else nice and soft. So it's not that you should apply that constantly that you're constantly contracting this error.

But every now and then contract that again, to make sure that the spine is nicely lengthen and then loosen that whole area up again.