640K views · 10K reactions | A Little kid in Thailand. ...................... The Benefits of Humility 1. Live happily without enemies. 2. Receive respect from others. 3. Create harmony in society. 4. Have good friends (Kalayanamitra). 5. Have ability to emulate the goodness of others to one self. 6. Have refuge in this life and next lives. 7. Not be reckless and remain firm in Dhamma. 8. Easily attain enlightenment and enter Nirvana. | Dhamma Metta | Facebook

Spine rotation - single leg supine Lie on your back with your legs extended and your feet together and your arms stretched out to the sides in a "T" position, with your palms facing downwards. Keep your head in contact with the mat for the duration of the exercise and perform at a slow controlled pace. Start by rolling towards the right from your hips and at the same time bring up your left leg and reach over with the right arm to grasp the outside of your left knee. Then pull gently upwards to

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