These are some of the many exercises there are to work on the abdominal area.

The times are approximate. You can start with half time and built it up with time to full time.

Benefits: There is a say in India that says when the third Chakra, Navel, is out of balance, there is no medicine that can cure that person. This exercise will balance the third Chakra, and it will stimulate the energy at the navel to flow properly. This will create coordination among all the organs in the body.

In Kundalini Yoga they do not included this exercise at the beginning of all the Yoga sets because they assume you have already done it. So it’s that important.

It strengthens the abdominal area.

How to do it: Lie on the back and raise the head and both legs up six inches from the floor. Look at the toes. The arms go by the side, with palms facing each other.

Breath: Breath of Fire.

Time: 1-3 minutes. Minimum 1 minute.

Benefits: It shapes and strengthens the abdominal area.

How to do it: Lie down on the back and place the arms by the side with the palms facing down. Bring the left leg up 6-12 inches from the floor and hold it there. The right leg stays down on the floor. Then repeat in the other side.

Breath: Breath long and deep through the nose.

Time: 2 minutes each side.

Note: If you experience lower back pain, you can also place the hands with the palms facing down underneath the buttocks to protect it.

Benefits: It shapes and strengthens the abdominal area.

How to do it: Lie down on the back and place the arms by the side with the palms facing down. Bring the both legs up 6-12 inches from the floor and hold it there.

Breath: Breath long and deep through the nose.

Time: 2-3 minutes.

Note: If you experience lower back pain, you can also place the hands with the palms facing down underneath the buttocks to protect it.

Benefits: It shapes and strengthens the abdominal area.

How to do it: Lie down on the back and place the arms by the side with the palms facing down. Inhale and bring the left leg up 90 degrees. Exhale and lower it. Repeat with the right leg.

Breath: Breath through the nose. Inhale when bringing the leg up; exhale when bringing the leg down. The breaths should be deep and powerful.

Time: 3 minutes.

Note: If you experience lower back pain, you can also place the hands with the palms facing down underneath the buttocks to protect it.

Benefits: It shapes and strengthens the abdominal area.

How to do it: Lie down on the back and place the arms by the side with the palms facing down. Inhale and bring both legs up 90 degrees. Exhale and lower them. Continue.

Breath: Breath through the nose. Inhale when bringing the legs up; exhale when bringing the legs down. The breaths should be deep and powerful.

Time: 3 minutes.

Note: If you experience lower back pain, you can also place the hands with the palms facing down underneath the buttocks to protect it.

Benefits: It shapes and strengthens the abdominal area.

How to do it: Lie down on the back. Bend the knees and place the hands on them. Then inhale extending the legs forward in a 60-degree angle opening the arms to the side on the floor. Then exhale and bring the knees back to the chest placing the hands on them.

Breath: The breath is through the nose. Inhale while extending the arms, and legs, exhale while bringing them back towards the body.

Time: 11 minutes.