middle pillar
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I still think there is something to be said for the sideways approach although, the feet are not related to a chakra. it is at least a better association than I knew.
Having done middle pillar till i was more mummified than anything else, i really am given to tell you guys and gals that doing middle pillar befor egoing to sleep means you are remarkably energetic the next morning.
in a weird way this evemn bridges the gap with regular exercises grin -
Do what thou wilt shall be the whole of the Law.