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In this clip, we're going to do spinal flex, which is a second exercise in Sut Kriya. Place
your hands on your shins and inhale as you flex your lower spine forward, pressing the
chest forward, keeping the head in line with the body, exhale as you come back. We're going
to do this a hundred and eight times, so you're going to continue after I stop. Okay? Inhale
and exhale, and we often use our mantra as we're doing an exercise, inhaling sut, exhaling
nam. This helps to focus the mind, and start out slow with it, with the powerful breath,
and gradually pick up the pace. Inhale when you're done, pull mullah bandha, and exhale,
and relax.