SIDE STRETCH

• Assume the seated meditation posture.

• Prop up one hand on each side.

• Inhale: Lift your right arm and stretch vigorously upward.

• Hold breath: Pull your arm to the left.

• Exhale: Lower arm to side and prop up your hand again.

• Repeat six times; then practice on the other side.

Change your leg position, then bend again on both sides.

                                                                              Effect:

Supports effect of the previous exercise of massaging the ganglia and organs; it strengthens the nervous system, liver, spleen, pancreas, and gallbladder; it stimulates the metabolism in the vertebra,  and it stretches and squeezes the ligaments and muscles along the spinal column.