Alternate Leg Lifts Lie on the back. Tip the pelvis forward to take the arch out of the mid-back. Inhale and lift the right leg straight up to a 90° angle, then exhale and lower. Repeat with the left leg. Keep the knee straight but not locked, and lift the leg from the hip. Continue raising and lowering alternate legs with a deep and powerful breath for 5 to 10 minutes.
Alternate leg raises stimulate the energy in the lower intestines and circulates it throughout the entire navel area.
Double Leg Lifts Without stopping, lift both legs up to 90° above horizontal, and then lower. Make sure the lower spine is tucked forward so that you are using the power of the abdominal muscles. The arms are stretched straight up toward the sky, palms open and facing each other. Use the arm position as antennae to draw the energy you need to sustain this exercise. Continue with deep powerful breaths for 3 to 5 minutes.
This works on stimulating the “heat” of the upper digestive system and solar plexus.
Gas Pose (Knees to Chest) Bring the knees onto the chest. Wrap the arms around them and let the head relax back onto the floor. Rest in this position for 3 to 5 minutes with relaxed breathing.
This exercise eliminates gas and relaxes the heart.
Contract/Extend Starting with the ending position of Knees to Chest, inhale and open the arms straight out to the sides and onto the ground. At the same time extend the legs straight out to a 60° angle from the ground (almost 2/3 of the way to perpendicular). On the exhalation, return to the original position with the arms wrapped around the bent legs. On the extension, lead with the pointed toes. Use the abdominal muscles to control the gradual extension and straightening of the legs. Continue for 7 to 15 minutes.
This movement charges your surrounding electromagnetic energy field, which is your source of projection and protection. It opens and strengthens the navel center.
Rapid Leg Raises Continue to lie on the back. Bring the left knee to the chest. Hold it there with both hands wrapped around. Begin rapidly lifting the right leg up to a 90° angle, and back down to the floor. Keep the knee straight throughout and lift the leg from the hip. Breathe powerfully, inhaling as the leg goes up, exhaling as it moves down. Continue for 1 minute, and then switch to the left leg. Repeat with the left leg. After 1 minute, switch legs again and repeat the exercise for 1 more minute on each leg.
This exercise sets the hips and lower spine.
Root Lock Stretch Stand up straight with the feet shoulder-width apart. Raise the arms straight overhead so that they are close to the sides of the head with the palms flat, facing upward. Exhale and bend forward to touch the ground with the palms. As the hands touch the floor and the exhale is complete, pull in and up on the Root Lock. Inhale and straighten up, releasing the lock. Keep the arm and hand position intact as you bend and straighten. Continue very slowly with a deep breath for 1 to 2 minutes. Then increase the pace and continue more rapidly for 1 more minute.
This raises the Kundalini energy and circulates it throughout the entire spine, spinal fluid, and into the aura.