Yoga

Compass Pose

(Parivrtta Surya Yantrasana)

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Sit with your legs extended, then bend one knee and place your foot outside the opposite thigh. Hook your shoulder under the bent thigh and reach around to grab your foot, then slowly extend that leg skyward. As you breathe in this compass orientation, feel yourself able to navigate toward any direction with distinctive grace, just like carnation's mesmerizing petals that spiral in captivating circles of beauty.

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Benefits: Increases hip flexibility, strengthens core muscles, improves spinal rotation

Qi

Silk Reeling Hands (Chan Si Jin)

Carnation Spiral Offering

(Repeat 12x each side)

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1. Begin in a soft stance, feet shoulder-width apart, knees slightly bent.

2. Extend one hand forward, palm facing inward, fingers relaxed like petals unfurling.

3. Inhale as you spiral the hand outward in a slow, continuous circle like winding silk around the wrist.

4. Exhale as the hand returns inward, tracing the spiral back to center.

5. Switch sides, letting each arm move like a ribbon in water.

6. Repeat 12 times per side, letting the spirals grow more fluid and expressive.

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Benefits: Improves coordination, enhances circulation, strengthens core stability