Fondant Potatoes

 Two Lucas stories! Hey, last night i was sitting at the table, and one of my slippers was missing. And i said, Lucas, go bring me my slipper (which was on his bed, of course,) and he went over, got it, and laid it down at my feet!!! Come on! Tiko was SO jealous with all the attention Lucas got!

Okay, and the other one, is that i always make Lukie and Tiko stop at the gate until i tell them we can go, right? Well the other day the gate was wide open, and they were waiting for me to walk with them. Georgie said she walked by with her baby, and even called their names, and they wouldn’t take one step!!! Whoaaaa! That’s fantatic, huh?

Picture and adapted recipe from

Recipe of the Day – Fondant potatoes

Ingredients –


Preheat oven to 425 degrees F (220 degrees C).

  1. Cut off ends of russet potatoes, stand potatoes on end, and peel potatoes from top to bottom with a sharp knife to make each potato into a uniform cylinder. Cut each cylinder in half crosswise to make 6 potato cylinders about 2 inches long.
  2. Place potatoes into a bowl of cold water for about 5 minutes to remove starch from outsides; pat dry with paper towels.
  3. Place a heavy oven-proof skillet (such as a cast iron skillet) over high heat. Pour in oil; heat until it shimmers slightly.
  4. Place potato cylinders with best-looking ends into the hot oil, lower heat to medium-high, and pan-fry potatoes until well-browned, 5 to 6 minutes. Season with salt and black pepper.
  5. Flip the potatoes onto the opposite ends. As they cook, use a paper towel held with tongs to carefully blot out the oil from the skillet. Add butter and thyme sprigs to skillet.
  6. Pick up a rosemary sprig with tongs and use it to paint oil or butter over the top of the potatoes. Cook until butter foams and foam turns from white to a pale tan color. Season with more salt and pepper. Pour vegetable or chicken stock into skillet.
  7. Transfer skillet to preheated oven and cook until potatoes are tender and creamy inside, about 30 minutes. If potatoes aren’t tender, add 1/4 cup more stock and let cook 10 more minutes.
  8. Place potatoes on a serving platter and spoon thyme-scented butter remaining in skillet over potatoes. Garnish with rosemary sprigs. Let cool about 5 minutes before serving.

Word of the Day – zapatillas – slippers

Tip of the Day – does this with thyme, instead of rosemary.

DIy Curry Paste

THe word, curry, to americans, means the taste of curry powder, but really there are a thousand spices of india you can use to make this curry, which means ‘sauce’ in india.

Recipe of the Day – Curry paste


  • 3 T. coriander seeds
  • 2 T. cumin seeds
  • 1 T. mustard seeds
  • 1 tsp. fennel seeds
  • 1 tsp . black peppercorns
  • 1 tsp. turmeric powder
  • 1 tsp cinnamon
  • 1 tsp. paprika
  • 1 or 2 dried chiles, as hot as you want them
  • 1 tsp. salt
  • 1/2 ‘ ginger peeled and finely grated
  • 3 garlic cloves, finely grated
  • 1 T. tomato paste
  • 4 T. white wine or cider vinegar
  • Chili oil or hot chili oil or sweet chili oil to cover the paste for storing


Use the wet things first, that release the moisture  – Add grated ginger, garlic, tomato purée and white wine vinegar and mix well to make a paste. Stir in the chili oil.

  1. Put the seeds and peppercorns into a dry frying pan over a medium heat. Cook for about three minutes, stirring often, until the mustard seeds start to pop and the seeds turn golden and aromatic. Tip into a bowl and allow to cool for a few minutes.

  2. Add the turmeric, cinnamon, paprika and dried chilies to a pestle and mortar. Add the cooled toasted spices and grind everything together into a fine powder. Add the salt.

  3. Use immediately, or spoon the paste into a jar, cover with the oil mixture, seal with a lid and store in the fridge for up to a week.

Word of the Day – para moler – to grind

Tip of the Day – A real curry from India is made by grinding the curry, chili and spices in a mortar and pestle. For extra depth of flavor toast the spices in a dry sauce pan or oven. And it matters when you add each spice, what order. So do that. Because you are literally, buildng flavors.

Toasted Quinoa Chocolate Crunch Bars

My daughter was showing me on video, these beautiful columns of light seemingly beaming upwards in the skies of Montana. They are from unshielded lights, visible when it’s super cold. They are actually ice crystals, shaped like plates, that are usually in high clouds, but they float in the air, close to the ground, and then reflect light back downwards, making pillars of light. The collected light beams from millions of cyrstals relfecting light towards your eyes.

Recipe of the Day – Toasted Quinoa Chocolate Crunch Bars


Orange Chili Chocolates

Usually i have one mosquito per season, right? But his year I had to unfurl the mosquito net which hangs from the ceiling. I couldn’t sleep, with the attacks. Look how they just fly right into the net. Can you tell I got sick of mending the little holes? Everywhere there is a stick-um, there’s a hole. And more!

Big mortar and pestle in front of the chocolate store, filled eith cacao beans

Recipe of the Day – Orange Chile Chocolates

1/4 c. coconut oil or cacao butter, melted
1 /4 c. raw cacao powder/carob
1/4 c. coconut nectar, honey or sweetener of choice

1 tsp. cayenne or chili powder of choice

5 drops essential orange oil

1T. Shredded orange peels
dash of vanilla powder
dash of salt

1 capful olive oil for greasing the molds, unless they’re silicon.


Melt all ingredients  gently over a double boiler, and whisk until creamy.
Pour one drop olive oil in each ice cube mold. Spread to cover the  sides.
Pour chocolate in one half of each mold. Place a small orange peel in each one. Cover with chocolate.
Chill/freeze 10 minutes or more.

Word of the Day – picaduras – bites

Tip of the Day – Sliced bananas are wonderful inside each cube. They come put like cadbury eggs!

Burma Ferment8ed Tea Leaf Salad

My daughter is in San Francisco having this life-changing salad, she calls it. The Tea leaf dressing will change your world. Tangy but not over-powering, just super-interesting.

Then she told me this neat story of clean-up and Buddha Shrines. On a corner in Oakland just east of Lake Merritt, At 11th and 19th there used to be a horrible amount of dumping and crime. Someone, Dan Stevenson put a Buddha there, without being even particularly religious, and then people started cleaning up around it, making it a little altar, and now look at it! At first the City rejected it, but the neighborhood wanted it so badly, the City acquiesed!

Burmese Tea Leaf Salad



  • 1 c. dried green tea leaves, loosely packed
  • 1 c. kale or cabbage, finely chopped
  • ½ c. finely chopped cilantro, loosely packed
  • ½ c. green onions, finely chopped
  • 1 T. garlic paste
  • 2 T.  finely chopped ginger root
  • 2 green chilies, minced (optional)
  • juice squeezed fresh from one lime
  • generous pinch of salt
  • 3 T. coconut oil
  • 1 head garlic,minced
  • 2 T. sesame seeds, toasted
  • 2 T. roasted peanuts, coarsely chopped
  • ½ cup thin tomato wedges (optional)
  • Final Dressing –
  • 1 T. garlic oil
  • 1 teaspoon Bragg’s aminos or fish sauce
  • fresh lime slices
  • pinch of salt


Fermenting the Tea Leaves
Pour 4 cups of hot water over the dried tea leaves, stir, and let soak until the leaves have expanded about 10 minutes. Then drain, and discard any tough bits. Squeeze out any remaining liquid from the  leaves.. Do this two more times, then let sit an hour to remove the bitterness. Chop the leaves finely and mix together with the kale, cilantro and greens,  ginger, garlic paste,  salt and  lime. . Cover the dish tightly and allow it to ferment for two days in a dark, cool space. Then place in the fridge.

To serve, set a wide skillet over medium heat. Add the sesame seeds and let them heat, shaking the skillet from time to time to ensure that they aren’t scorching. You will start to smell them toasting after a few minutes. Keep stirring so they don’t scorch, and cook for another minute or two, until they are golden. Transfer to a dinner plate and let cool completely. Next, heat the oil over medium-high heat, add the sliced garlic, reduce the heat to medium and fry until just golden, about 5 minutes. Lift the garlic out of the oil with a slotted utensil and set aside on a plate to crisp up. Save the oil, now flavored with garlic, to use in the final dressing.

Serve the salad unmixed, arranging small piles of all the ingredients on a platter. Toss the fermented tea leaves with the reserved garlic oil, fish sauce, and lime juice .Add a generous pinch of salt, mix again, taste and adjust other seasonings if needed. Place the leaves in a neat pile in the center of the other crunchy mix-ins.

Word of the Day – altar-altar, Buddha -Buda

Tip of the Day – You can add dried shrimp, soaked in water for 10 minutes and drained, if you like.


DIY Vanilla Extract

Did you know there are pressure points to wake you up?

Press each one  for at least six minutes:
  • The top of the head.
  • The top of the back of the neck.
  • On the back of the hands (in between the thumb and forefinger)
  • Just below the knees.
  • Bottom of the feet—at the center just below the balls of the feet.

Recipe of the Day – DIY Vanilla Extract

  • Ingredients:

    • 8 oz. Glass Bottle or Jar
    • 7  vanilla beans
    • 1 cup Vodka 70 Proof/35% Alcohol (or you can also use Bourbon, Rum or Brandy; any brand/quality)
      • Directions: Scrape the vanilla beans from the pods, if you need to. Split vanilla beans in half lengthwise, leaving the tip of one end attached. Place into a clean bottle(s). If the vanilla bean is too long for the bottle, cut in half or thirds as needed. Fill the bottle with vodka or bourbon and secure the top to the bottle. Label the bottle and shake vigorously. Store in a cool, dark location for at least a month, shaking once per week. The longer the vanilla extract steeps, the darker and more intense the vanilla flavor and scent.

      Word of the Day – pulsar

      Tip of the Day – This yields 1 cup of homemade vanilla extract – 1 (8-ounce) bottle or 2 (4-ounce) bottles. Try different kinds of vanilla – like Madagascar Vanilla or Ecuadorian Vanilla.

Carrot-Rice-Nut Loaf

My sister says, “Tonight I’m making a variation of that old carrot rice nut loaf we used to make. I’ve added spinach,arugula, and sesame seeds.”

And these flowers in the picture cost $1.50 at Sunday Market. There’s an orchid in there!

Recipe of the Day – Carrot Rice Nut Loaf


  • 2 c. brown rice
  • 2 c. sunflower or almond cheese
  • 3 eggs
  • 1 green onion, chopped
  • 1 c. shredded carrots
  • 1/2 c. oats or gf breadcrumbs
  • 1/2 c. spinach or arugula
  • 1/4 c. walnuts
  • 1/4 c. sunflower seeds
  • 1/4 c. sesame seeds
  • 1/2 tsp. salt
  • 1/4 tsp. black pepper
  • 1/4 tsp. Italian herbs
  • optional – 2 c. spaghetti sauce


  1. Combine all into a  greased 9-inch loaf pan.
  2. Bake at 350 degrees 50 to 60 minutes until firm. Let cool in pan 10 minutes. Remove from pan and slice. Serve with heated spaghetti sauce, if desired.

Word of the Day –hoy dia – today during this day/all day

TiP of the Day – Put the cheese and avocado on top, if you want, too!

Yucca Oat Biscuits

This morning I went to talk with the owners of Madre Tierra – the beautiful hotel on the hill. They wanted me to do a set of yoga instruction for the guests. And I think I can now – my back is soooo good! Anyway, After that they let me take a dip in the pool for my back, then gave me breakfast, what!!! i am SO lucky.

Recipe of the Day – Yucca Oat Biscuits


  • 1 cup yucca flour
  • 2 c. oats or oat flour
  • 4 T. coconut oil or butter
  • 1 tsp . baking powder
  • 1/2 c. coconut sugar or panela
  • 1/2 tsp salt
  • 1 egg or 1 T. chia seeds soaked in 3 T. water
  • 1/2 c. water or nut/seed milk.


  1. Preheat oven to 400 F (200 C)
  2. Measure the flours into medium bowl. Cut oil or butter into flour with a pastry knife the size of a small peas
  3. Add baking powder, sugar, salt to the flour mixture
  4. Make a well in the center of the flour mixture and pour egg and milk into the well. Stir well.
  5. Drop batter by large spoonfuls onto a greased cookie sheet. Bake for about 20 minutes or until they just begin to turn brown (you can see some brown spots on the biscuits, but not too brown). Remove from the pan and cool on a rack.

Word of the Day – desayuno – breakfast

Tip of the Day – You could do these with less sweetening, depending on how you like your biscuits. Are you going to dip them in stew or soup? Then use less sweetening!


Yoga Salt Flush

Someone just sent me this powerful yoga salt cleanse. Maybe you know it already? It’s explained so well, how it clears the intestinal ducts, especially, and in one morning! Easy. You just mix 6 tsp. good salt with 3 liters of water. Drink 2 cups – do the 5 asanas (they’re easy), Drink 2 cups, do them again, and then one more time. This article explains how amazing it is for migraines, stomach, skin and all the rest. It’s weird how you know something is gonna be great, before even doing it. What a treasure!


Shankaprakshalana – The Intestinal Wash
It’s not really that hard to say: shank – a – prac –
sha – lana. “Shanka” means conch and
”prakshalana” means cleaning out. The ancient
yogis conceptualised the digestive system as
being like a conch, a long spiralled passageway
through which food travelled. To clean out the
whole digestive system from mouth to anus, they
invented/discovered a wonderfully clever but
simple method.
First thing in the morning, before any food or
drink is taken, a quantity of warm saline water is
prepared. The water is drunk 2 cupfuls at a time
and then a series of stretching exercise is done.
More water is drunk, and again the exercises are
performed over and over again. After about 6 – 8
cups, pressure is built up inside the bowels,
stimulating the urge to evacuate. The drinking,
exercising and evacuating sequence is continued
until the water coming out is as clean as the
water going in!
There are two versions of this technique. The
short form, Laghoo Shankaprakshalana, often
just called “Laghoo”, is performed only up to
about 6 or 8 cups of water and takes only 15 – 20
minutes. The full form, Poorna
Shankaprakshalana is continued to the state of
complete bowel cleanliness and may involve 20
– 60 cups of water and take 4 hours. They are
most often just called “Laghoo” and
“Shankaprakshalana” respectively.
In this report, we shall discuss the techniques of
the “Laghoo” or “Short intestinal wash”only.
The time it takes to get fully clean, and the time
which one can continue for, depends on many
things, such as the number of times one has done
the practice, physical fitness, emotional stability,
internal blockages, remnant toxins and drug
deposits, etc. The common symptoms of people
needing to do this technique – like constipation,
impure blood, bad breath, pimples, menstrual
problems, PMT, mental overload, repressed
anger, depression, hormonal imbalances,
anaemia, hepatitis, chronic infections, migraines,
asthma, sinusitis, etc, – all mean that the body

has not been cleansing properly in the past.
As shown on the diagram on page 2, there are 5
valves or sphincters in our food passage. At any
stage of our digestive system, muscular tensions,
emotional tensions and even mental tensions,
can restrict the flow in the system. For example,
some people may tend to accumulate their
tensions primarily in the stomach region, and
therefore the oesophageal valve (#1) or the
pyloric valve (#2) may be the most inactive.
Others may have a blockage around the ileocecal
valve (#3), and others at the colon (#4) or anus
(#5). At the anus there are in fact two sphincters,
an inner and an outer one, both of which need to
co-ordinate to work properly. The complexity of
the GIT, and its sensitivity to day to day
tensions, is why so many people today are
constipated, and why so many especially have so
much trouble with relaxing their bowels when
Normally each of these sphincters is controlled
involuntarily by the body’s own timing and
control systems, but what happens after many
years of bodily neglect or abuse, is that they lose
their natural function, become inefficient and
gradually the system starts to pack up. This
causes what is known as auto-toxaemia, a state
where the body’s own wastes begin to poison
itself. Poor food, sedentary lifestyles, late eating
hours, habitual snacking and dehydration, are
also common reasons that the digestive system
will become inefficient at assimilating and
eliminating. More than just some salty water, the
whole of ones lifestyle needs to be addressed for
long term digestive health.
The water going through and all the exercises
performed, along with all the breathing in and
out being done during the practice, gently
massage those valves to relax and open up. It
works to recondition the function of the valves,
the organs connected to them and their
corresponding nervous control systems, giving
better voluntary control of those, normally,
involuntary activities.

The intestines get a good wringing out and any
stuck matter is moved into the water and
eliminated very quickly.
Normally when food passes through the GIT,
due to a positive osmotic pressure, all the salts,
chemicals and nutrients in the food pass through
the intestinal membranes and are absorbed into
the blood stream. For many people this happens
only poorly, and much of the potential food
goodness is lost and excreted, due to waste
matter permanently lodged in the little nooks

and crannies of the intestines which in turn has
caused reduced internal diameter of the passages
and poor transfer across the cells. The warm
salty water firstly dissolves all this matter, to get
the walls clean. It is an interesting phenomenon,
that once the physical matter is removed from
the walls, due to a negative osmotic pressure
caused by the salt in the water, the water then
starts to draw salts, acids and toxins out of the
bloodstream, and into the water for elimination.
This is truly an amazing thing the yogis
discovered. Here we have a method of actually
purifying the blood and back-flushing the
intestinal wall cells. The result afterwards is a
clean lining, more efficient chemistry in the GIT
and a reversal of toxic accumulations in the
Another aspect which the technique addresses is
the function of the auxiliary organs of digestion:
that is the liver, the gall bladder, pancreas and
spleen. At various points along the passage of
our food, these organs inject into, or draw certain
substances from, the intestines. During
Shankaprakshalana, as the water passes through,
it cleans out these ducts and organs, initially
removing the blocked matter, but later on
drawing out the toxic substances lodged within
the tissue of those organs themselves. For
example, the continual exercising and drawing
effect helps to dislodge and breakdown gall
stones which can be seen to pass out in the
So we see that there are many, many elements to
this deeply rejuvenating technique. Perhaps there
are other aspects of anatomy and physiology
which Shankaprakshalana addresses, of which
we are not currently aware, but the evidence of
the many students who have undergone this
practice over many years, gives support to so
many claims of its incredible health giving
The benefits of both short and long
Shankaprakshalana are many.
Shankaprakshalana purifies the whole body.
There is no medicine or method (apart from a
prolonged fast) that can clean the small and large

The 5 Alimentary

3 4

intestines so thoroughly as this practice.
Whereas the full form can help eliminate many
ailments in a short time, Laghoo takes longer to
achieve the same results.
Many diseases are directly or indirectly caused
by accumulation of toxic waste matter in the
intestines. This practice removes partial and
blocked matter in the gastro-intestinal tract and
re-establishes natural and regular bowel
function. It expels impurities from the digestive
tract and helps to purify the bloodstream. This
can result in a wonderful and noticeable
improvement in general health as well as helping
to remove specific ailments.
In particular, Shankaprakshalana has been found
useful for the treatment of diabetes, hyperacidity,
constipation, dysentery, stomach gases, chronic
flatulence, pre menstrual cramps, irregular
menstruation, asthma, excess digestive and
respiratory mucus, poor complexion, boils,
pimples and bad breath. Gall stones and kidney
stones can be prevented and removed.

Healthy people can also do the practice, for they
can improve their health, making them feel
lighter, more energetic and positive about life.
Furthermore, it will help to make their minds
sharper. This is also a very important practice for
those people who intend to perform intensive
yogic techniques for higher awareness. By
purifying the body, Shankaprakshalana helps
greatly to make the mind and body more
receptive to higher vibrations.
Although Shankaprakshalana can help treat
many common ailments and diseases, there are
certain situations where guidance must be sought
and special conditions followed. Those with
ulcers, high blood pressure, heart diseases,
bowel diseases or respiratory diseases should not
attempt the practice without consulting a
qualified teacher or yoga therapist.

First thing in the morning, (on a day when you
do not have to be going out for several hours),
before eating or drinking anything, prepare 3
litres of warm (body temperature) clean and
fresh water, and mix in 6 teaspoons of salt (sea
salt is best if available). The water does not have
to be boiled, but if you suspect it may be impure,
then it should be boiled then cooled. Drink two
cups of the water and then practise each of the
following 5 special asanas, 8 times each. Then
drink two more cups of the water and again
repeat the asanas. Repeat this once more,
drinking water and doing the postures.
Around this time you may feel like going to the
toilet. You may get an urger earlier than the end
of the third round, in which case, do not ignore
it, but go and sit on the toilet until relieved. You
should then return and complete the third round
before finishing off.
Sometimes, on the first few attempts, the flow of
the water may not cause the urge by the end of
the third round. On such occasions, it is better to
continue on, drinking a few more cups and doing
the exercises until enough pressure has built up
for you to “burst forth”. If 7 or 8 cups doesn’t
get things moving, repeat all the exercises again,
one more time, or take a good brisk walk. In any
event, do should not have to go past 10 cups of
water and 5 or 6 rounds of exercises.

All of the water will not be evacuated initially,
but in the course of the next few hours, it should
all pass through the rectum, leaving the
intestines and bowels clear of all matter. For this
reason, stay nearby to a toilet for the morning.
Wait at least half an hour after completing the
drinking and exercising before eating anything.
There are no dietary restrictions for this short
intestinal wash.
Time and Frequency
Under prescribed therapeutic purposes it may be
done daily. For general wellbeing, once or twice
a week is sufficient. Once learned, Laghoo may
be done at home, unassisted, on a regular basis.
Once familiar with the practice, the whole
process should only take about 20 minutes to
drink, exercise and to get the water to start
moving out.
A Note About the Postures
The 5 asanas included overleaf are to be done in
a particular kind of way which works best for the
aims of the technique. The purpose of them is to
loosen up the abdomen and bowels in the
shortest possible time; to alternatively compress
and stretch; to massage the water through the
GIT and down to the anus. They should all be

done quite dynamically, not in the usual slow
and concentrative way of formal yogasanas, but
still strongly, working deeply into the muscles
and joints. Even if you are stiff, do not mope
through them or make slow, gentle movements.
Warming the body is the best way to warm the
bowels and loosen them up.
For Laghoo, start off with a good pace and keep
it that way to the end of the 3rd or 4th round of
Whether the short or long version, always be
sure to breathe properly when performing the
Shankaprakshalana exercises. You must not over

heat the body, by holding the breath in tension.
Use the inhalation of breath to draw in vital
energy and use the exhalation to let go of tension
along with using the consciousness and the mind
to move the water downwards and out.
The question is sometimes asked if the 5 special
asanas relate directly to the 5 alimentary valves.
The answer is that each of them singly, and all of
them together, help to stretch, massage and relax
all parts of the alimentary canal such that the
valves all open to allow a flow-through of the
water and waste matter. Some postures tend to
cause more of a build-up of water pressure in the
middle intestines whilst others tend to create a
strong urge to evacuate the lower bowel.

The 5 Specific Yoga Asanas for Shankaprakshalana
1 – Tadasana (The Heavenly Stretch Pose)

(a) (b) (c)
This is a slightly different variation of Tadasana
to that usually taught. It is not done slowly with
concentration on balance but much faster to
assist water movement through the abdominal
Stand with the feet together. Interlock the fingers
and turn the palms downwards (a). Inhale as you
raise the arms up over your head. Slowly rise up
on your toes, stretching and lengthening the

abdominal area (b). Hold the breath in whilst up
in the tip toe stretch for just a few seconds, then
exhale as you slowly come down again, resting
the hands on the top of your head between
rounds (c). Repeat (b) and (c) 7 more times on
consecutive breaths with no rest between. All 8
rounds should take no more than about 40 – 60

2 – Tiryaka Tadasana (Side Bending Stretch Pose)

(b) (a) (c)
Stand with your feet a bit more than shoulder
width apart. Interlock your fingers, turning the
palms downwards. Inhale as you raise your arms
up over your head (a). Exhale as you bend to the
right side (b), then inhale as you straighten back
up to the centre (a), then exhale as you bend over

to the left side (c), then inhale as you straighten
back up to the centre position (a). Repeat
bending to right and left 7 more times without
any break in the breathing. All 8 rounds should
take no more than 60 seconds.

3 – Kati Chakrasana (Waist Rotating Pose)Stand with feet shoulder width apart. Inhale as
you raise your arms level to shoulders (a).
Keeping the feet flat on the floor, exhale as you
twist the upper body to the right side, wrapping
the right arm behind the waist and the left hand
onto the right shoulder. Turn the head fully to
the right to look behind (b). Inhale back to the

centre position as in (a). Exhale as you twist to
the opposite side (c). Return to the centre
position (a). Do 7 more twists to each side,
flinging the arm loosely and fast from side to
side. All 8 rounds should take no more than 30

4 – Tiryaka Bhujangasana (Twisting Cobra)
Lie on the floor on your stomach, forehead on
the mat, hands placed under the shoulders, feet
shoulder width apart. Have the toes curled under
and the heels raised up (a). As you inhale, push
up into the cobra pose (b). As you exhale, twist
the upper body around to the right, turning the
head to look over the shoulder at the left foot (c).

Inhale as you come back to the centre position as
in (b). Exhale as you twist the body around the
left, looking over the left shoulder at the right
foot (d). Repeat the right and left twists 7 more
times without a break, on the last exhalation,
coming down to the starting position (a). All 8
rounds should take no more than 60 seconds.

5 – Udarakarshanasana (The Abdominal Massage Pose)

Squat on both feet, place the hands on knees.
Inhale at the centre position (a). Exhale as you
twist the upper body and head around to the
right, dropping the left knee onto the floor (b).
Whilst twisting and holding for a few moments,
push the right knee over the left thigh so as to
exert a pressure into the lower abdomen

Inhale when coming back into the centre
position same as in (a).. Exhale as you twist to
the left side, pushing the left knee and massaging