These physical exercises are based on ancient knowledge of the Indian Yoga tradition.
These exercises immediately bring about noticeable beneficial and balancing effects to the entire organism. It is best to either lie down, sit with a straight back in the lotus position or sit on your heels. Now close your eyes and slowly drift into calmness. Your breathing should be relaxed and regular. Some practitioners like to slowly count backwards from 10 to 0 and sink into deeper states of relaxation with each digit.
Exercise 1: contraction of the Root Center
Exhale calmly and contaract the pelvic area as strongly as possible by drawing the sphincter muscle inwards and upwards, as if trying to suppress a bowel movement. Now contract the genitals as far as possible, and draw in the lower abdomen in the area of the navel. This last step of the exercise supports the preceding contractions by pulling the rectum and genitals up and back.
When you have reached the greatest possible abdominal contraction, try to hold this position for a number of seconds before loosening and returning to the starting position.After resting for several seconds, repeat the three steps and the final state of contraction twice. Grant yourself several minutes of rest while retaining your consciousness in the area just contracted. This exercise will release blockages in the first and second chakras and stimulate the kundalini power. A feeling of rising energy and warmth usually follows the exercise and this is perfectly normal.
Exercise 2: contraction of the Diaphragm
( The diaphragm is a more or less horizontal sheet of muscle and sinews which separates the chest from the upper abdomen) .Continue to remain in a state of inner calm and relaxation, with your breathing as relaxed and as regular as before. Now exhale, and make an effort to raise your diaphragm up towards the chest. In doing so, try to press the organs of the upper abdomen towards the spine. Try and hold thge contraction for several second and then loosen it. After resting, repeat the procedure.
While you rest, your attention should remain fixed on the part of the body you have just worked with. Generally, a vibrating feeling will set in, and some people may experience warmth or even heat. This reaction occurs when the solar plexus chakra is charged with energy.
Part of the energy released by this exercies rises up to the heart chakra, thus activating it. If you remain completely relaxed and concentrate on what is going on inside you, a feeling of deep inner peace will spread through you.
After several minutes of deep relaxation, move on to the next exercise.
Exercise 3: Contraction of the Neck
Breathing through the nose, try to draw in and press down your neck by raising your shoulders and making your neck shorter. Remain in this position for several seconds and concentrate on the area of your neck. Relax and loosen it. Repeat the complete cycle three times and then relax for a while.
This exercies loosens blocked energies in the throat chakra and purifies this important channel between the head and heart. When the nergy is able to flow freely again, an intense “glowing” feeling will be experienced in the area of the neck and shoulders, accompained by a consciousness of inner strength, sincerity and self-confidence. These exercise harmonize the energies of Yin and Yang.
If you do these exercises one after the other , you will experience an immediate improvement in your entire state of being. You should however, take care not to overdo it. Doing these exercises several times in a row, but always remain aware of how you feel. Never go beyond your natural, inner limits. They will always let you know when it is time to stop.
These exercise have become a permanent part of every day life of many people, including ourselves, as they only require a few minutes’ time and yet achieve so much. Remember, it is not your theoretical knowledge of these highly effective exercises that lets you advance, but rather the practice of them on a daily basis.