39. Muladhara-Cakra-Shuddhi (Toning up the Bowels)
Posture: Stand upright with your feet together, keeping your thighs closely aligned and your neck relaxed. Exercise: Firmly engage your gluteal muscles while contracting the rectum as though attempting to draw air inward through it. Normal breathing can be maintained; however, this exercise often naturally leads to a temporary suspension of breath due to the […]
42. Jangha-Shakti-Vikasaka-1 (Developing the Thighs-1)
Posture: Stand upright with your feet together. Exercise A: Begin by inhaling deeply through your nose. Simultaneously, raise your arms upward and jump with your feet together, landing on your toes with your feet apart. While exhaling, lower your arms and jump again, this time landing on your toes with your feet together. Ensure that […]
35. Kati-Shakti-Vikasaka-2 (Strengthening the back -2)
Posture: Stand with your legs spread as wide apart as you comfortably can. Place your hands on your hips, positioning your fingers behind you and your thumbs in front. Exercise: As you inhale, arch your back by bending backward at the waist as far as you can manage. Hold this position momentarily. Then, as you […]
37. Kati-Shakti-Vikasaka-4 (Strengthening the back-4)
Posture: Stand upright with your feet together and your arms extended outward to the sides. Exercise: With your arms held steady in a horizontal position, bend your upper body to the left as far as possible, then gradually return to the starting position. Repeat the movement by bending to the right. Start with five repetitions […]
38. Kati-Shakti-Vikasaka-5 (Developing the strength of the back -5)
Posture: Stand with your feet about two feet apart, maintaining a balanced stance. Exercise: Begin by quickly inhaling and swinging your trunk along with outstretched arms, tracing a semi-circle to the right while exhaling. Repeat the motion, this time turning your trunk to the left and exhaling. Perform this exercise ten times during the initial […]
34. Kati-Shakti-Vikasaka-1 (Strenghtening the back -1)
Posture A: Stand with your feet together and keep your back straight. Form a fist with your right hand, ensuring the thumb is tucked inside. Place your right hand behind your back, and rest your left hand over your right wrist, making sure both hands are in contact with your back. Exercise A: Inhale deeply […]
31. Udara-Shakti-Vikasaka-8 (Developing the Abdominal muscles-8)
Posture: Follow the position used in Udara Shaktivikasaka – 6. Exercise: Begin by exhaling completely through your nose. Without inhaling, rapidly alternate between expanding and contracting your abdomen. Hold your breath until you reach the maximum limit of your comfort, then slowly inhale. After this, exhale once more and repeat the abdominal movements. It’s important […]
33. Udara-Shakti-Vikasaka-10 (Developing the Abdominal muscles-10)
Posture: Stand with your feet about two feet apart, bending forward from the waist to form a 90-degree angle. Place your hands firmly on your knees for support. Exercise: Begin by exhaling completely. Once all the air is expelled from your lungs, contract your abdominal muscles to their maximum extent—this is known as the complete […]
32. Udara-Shakti-Vikasaka-9 (Developing the Abdominal muscles -9)
Posture: Udara Shakti Vikasaka – 7 Exercise: Similar to the technique in Udara Shakti Vikasaka – 8, this exercise involves the rapid expansion and contraction of the abdomen while holding the breath. Each complete cycle of this abdominal movement with suspended breathing is considered one repetition. Thus, performing the exercise five times means repeating the […]
30. Udara-Shakti-Vikasaka-7 (Developing the Abdominal muscles-7)
Posture: Stand upright with your feet together and place your hands on your hips, similar to the pose in Udara Satki Vikasaka Asana-6. From this position, bend forward until your torso is at a 90-degree angle. Exercise: Perform sharp inhalations and exhalations (creating a bellows-like effect). During each inhalation, allow your abdomen to expand; during […]