Pumps: Sit on your heels in rock pose. Stretch the arms straight up over the head with the palms pressed together. Inhale and hold the breath. Pump the stomach by forcefully drawing the navel in toward the spine and then relaxing it. Continue rhythmically until you must exhale. Exhale deeply. Inhale and begin again. Continue for 1 to 3 minutes, then inhale, exhale and relax.
This exercise stimulates digestion and the Kundalini energy at the navel point (third chakra), which is the seat of physical health.
Bear Grip: Still sitting on your heels, place the hands in bear grip by first positioning the left hand at chest level, facing out, then grasping the fingers of the left hand with the fingers of the right hand. The back of the left hand faces your body. Lock the fingers at the heart level with the forearms parallel to the ground. Inhale. Hold the breath and without separating the hands, try to pull the hands apart. Apply your maximum force. Exhale. Inhale and pull again. Continue for 1 to 3 minutes. Inhale, exhale and relax.
This exercise opens the heart center and stimulates the thymus gland.
Forward Bends: Still sitting on your heels, interlace your fingers behind your neck under the hairline (venus lock). Inhale. Exhale and bend forward touching your forehead to the ground. Inhale and sit up. Continue with powerful breathing for 1 to 3 minutes. Inhale, exhale and relax.
This exercise improves digestion and adds flexibility to the spine.
Leg Stretches: Sit with the legs stretched out straight in front of you. Keep the legs flat on the ground as you reach forward and if possible, hold onto the tops of your toes as you inhale up. On the exhalation, stretch as far forward as possible. If you cannot reach your toes, reach your feet or ankles. Remain in this position, relaxing farther forward on each exhalation for 1 to 3 minutes. Then inhale, exhale and relax.
This exercise allows the glandular secretions from the previous exercises to circulate through the body and allows the body to deeply relax.
Neck rolls: Sit in easy pose. Begin rolling the neck clockwise in a circular motion, bringing the right ear toward the right shoulder the back of the head toward the back of the neck, the left ear toward the left shoulder and the chin toward the chest. The shoulders remain relaxed and motionless and the neck should be allowed to gently stretch as the head circles around. Continue for 1 – 2 minutes, then reverse the direction and continue for 1 – 2 minutes more. Bring the head to a central position and relax.
This exercise and the two exercises following it combine to open circulation to the brain and to stimulate the higher glands including the pituitary parathyroid, thyroid and pineal glands which work together to give harmony to the entire body.
Spine flex on Hands and Knees: Kneel on the hands and knees with the hands shoulder width apart, knees slightly closer together. The back is straight and parallel to the floor. As you inhale, arch the spine, curving it toward the floor. As you exhale, flex your spine in the opposite direction, so that the back is arched upward. This is the same as Cat and Cow Pose except that you keep the head down and relaxed throughout the exercise. Continue rhythmically with powerful breathing for 1 to 3 minutes. Gradually increase your speed as you feel the spine becoming more flexible. Inhale in the original position. Exhale and relax.
This exercise, in addition to the effects mentioned above, helps to transform the sexual energy of the second chakra and the digestive energy of the third chakra while stimulating the main nerves that are regulated through the lower cervical vertebra.
Alternate Shoulder Shrugs: Sit on your heels. Keeping the head still and the chin tucked in slightly; alternately shrug each shoulder as high as possible. Do not move your head. As you inhale, your left shoulder should come up and your right shoulder comes down. As you exhale, the right comes up and the left goes down. Continue rhythmically with powerful breathing for 1 to 3 minutes. Inhale, raising both shoulders up. Exhale and relax.
Relaxation: Deeply relax, lying on your back with your arms at your sides, palms facing up, for 5 to 7 minutes.
Triangle Pose: Stand up. Bring the feet 6 inches apart. Bend over and place the hands on the floor, around 2 feet apart. Keep the legs and arms straight. Your body will form a triangle with the buttocks at the highest point. The head should be in line with the body. HoId this position for 5 minutes, breathing normally. Then inhale, exhale and slowly come out of this position and relax.
This exercise aids in digestion, strengthens the entire nervous system and relaxes the major muscle groups of the body.
Ankle Walk: Stand up. Reach down and grab your ankles. Keeping the knees straight, begin walking around the room slowly, moving from the hips. Continue for 1 to 3 minutes, then relax.
This exercise aids in elimination and adjusts the magnetic field to prepare you for meditation.