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Now arch Upright Go Posture Training your back, without straining. Keep the rest of your body as relaxed as possible. Focus on the tension in your lower back. Now relax. Let the tension dissolve away.
Now, tighten your buttocks and thighs. Feel the tension... Relax and feel the difference. Try again. Tighten your buttocks and thighs. Strongly, tighter, keep breathing, feel the tension. And relax.
https://pillsa.com/upright-go-posture-training/