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    Samasana or the Symmetrical Pose

    Sit down on the floor and bend the right leg, placing the heel against the pubic bone and resting against the left thigh. Bend the left leg and place the foot over the right one so that the heel is set against the pubic bone and the toes are pushed between the right thigh and calf. People who cannot master the other three seated postures I have described are often able to sit down in Samasana without difficulty or discomfort. (Sec Fig. 13.) All three positions will hold the spine in a naturally erect position and so promote better posture.
    The effective functioning of the entire organism is closely linked to the healthy condition of the spinal column and cord. As your body grows older there is a pronness for the vertebrae to become rigid especially after a lifetime of abuse in the form of bad sitting, walking or standing. If the body is habitually held in postures which involve slouching the spinal column tends to obtain out of alignment. In discussing this problem of backache we must face the fact that much of it's due to bad posture. Cure the one and the other disappears, and automatically there is an improvement in the genera! health and well-being.
    I must warn you before 1 go any farther that a few days practice of the asanas I will describe in this chapter will not remove the effects of years of bad posture. If you would cure your backache, your round shoulders, and your rather ungraceful carriage you will have to work at it. You must keep a wary eye open at all periods to observe if you're slouching. People who work at typewriters are among the worst offenders here. Do sit with the base of your spine firmly against the back of your chair so that the back of it supports the lower back. Sit erect at all periods and soon it will become a healthy habit.
    The following simple exercise will aid to limber up the spine and prepare it for more hard postures. It is easy and bracing and is a essential first blow in our battle against bad posture. Similar to the Rocking exercise described in chapter four. Try this when you obtain out of bed in the morning.

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