Benefits: This exercise adjusts the acid balance in the stomach, but it must be done daily without missing a day.
How to do it: Always do it on an EMPTY STOMACH. Sit in easy pose with the hands on the knees.
Breath: Inhale through the mouth making a beak with the mouth and inhale as much air as you can into the stomach. Inhale in short, continuous sips.
Then apply neck lock (/bhandas/Jalandhara-Bhanda-or-Neck-Lock.html) and hold the air in. Roll the stomach to the left until you have reach half of the length of the time you are able to hold the breath in, then reverse the direction for the other half of the remaining time. When you can’t hold the air any longer straighten the spine and exhale SLOWLY through the nose.
Time: Do it 3 times. DON’T DO IT MORE THAN TWICE A DAY.
YOGA FOR THE NAVEL/ABDOMEN
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.
YOGA FOR MIGRANES
Most migraines are due to the tension. The following exercises work in migraines due to tension and stress. They stimulate the flow of circulation in the area. The blood carries the oxygen to that particular area. Then the oxygen makes the healing happen.
Benefits: It releases tension.
How to do it: Place the thumbs on the cheeks, and massage in circular motion.
Breath: Breath long and deep through the nose.
Time: 3 minutes.
Note: I also massage in circular motion following the jawbone line from bellow the eyes to next to the ears.
Benefits: It releases the tension in the eyes and works on mind focus.
How to do it: Place the right palm flat on the forehead. The base of the hand should be just above the nose. Move the hand rapidly up and down. The hand should be move twice a second.
Breath: Breath long and deep through the nose.
Time: 3 minutes.
Note: I also move it side to side rapidly.
Benefits: It releases tension and aids memory.
How to do it: Place the center of the right hand on the center of the skull. Massage in small circular motion.
Breath: Breath long and deep through the nose.
Time: 3 minutes.
Note: Make sure the hairy leather moves.
YOGA FOR EYES
The following exercises work on the eyesight, and also on the brain, intellect, memory, concentration, throat, and nervous strain.
Benefits: It works on the eyesight. It clears the pharynx. It aids concentration. It strengthens the will power. It works on the intellect. Improves memory and mental fatigue.
How to do it: These four exercises need to be done standing up.
1st exercise: Tilt the head back slightly back and keep the eyes open. Hold it there with long deep breathing for 2-3 minutes.
2nd exercise: Place the hands in pray pose with the side of the thumbs touching the sternum. Hold the position for 2-3 minutes with long deep breathing.
3rd exercise: Place both feet together, and tilt the head all the way back. Keep the eyes open. Hold the position for 2-3 minutes with breath of fire. /breathing/breath-of-fire.html
4th exercise: Focus the eyes on a spot 5 feet ahead of the toes. Hold for 2-3 minutes, with breath of fire.
Benefits: It works on the eyesight, and the intellect.
How to do it: Seat in easy pose and bring the chin to the notch of the sternum.
Breath: Breath of fire.
Time: 2-3 minutes.
Benefits: It works on the eyesight.
How to do it: Seat in easy pose and place the hands in Venus lock on the lap.
/Mudras/Venus-Lock.html
Look at the third eye, and send white light to the eyes.
Breath: Breath of fire. /breathing/breath-of-fire.html
Time: 2-3 minutes.
Benefits: It works on the eyesight.
How to do it: Seat in easy pose. Close the eyes, and direct your eyes to the back of the head.
Breath: Breath long deep breathing through the nose.
Time: 1-3 minutes.
To end: Inhale, exhale and apply root lock holding for 30 sec.
/bhandas/Mula-Bhanda-or-Root-Lock.html
YOGA FOR SCIATIC NERVE
Benefits: The sciatic nerve hurts when it’s out of place. This exercise will place it back in its place.
How to do it: Squat down with the heels on the floor. The hands go flat on top of the feet. Inhale and bring the hips up, exhale and lower them down.
Breath: Breath through the nose. Inhale when bringing the hips up, and exhale when bringing the hips down.
Time: 3 minutes.
MEDITATION FOR EMOTIONAL BALANCE
Benefits: This meditation is excellent at those times when one is emotionally out of balance, when one feels like yelling, screaming, and misbehaving.
Our behavior works in relation with the elements; earth, water, fire, air, and ether. We are approximately 70%water. A water imbalance in the body creates pressure on the kidneys, and that causes upset and worry. The breath represents air, and ether is represented by the rhythm of life.Â
A normal healthy adult person breathes about 15 times per minute. It one is able to slow down the breath to 4 or less time per minute that person will experience the meditative state, and it will gain some control over the mind. This will eliminate the misbehavior and will calm the mind.Â
Drinking water and bringing the shoulders up will automatically slow down the breath, and it will balance the function of the brain.
How to do it: Before start the meditation drink a glass of water. Then sit in easy pose, and place the opposite hand underneath the opposite armpit. The palms are open against the body. Raise the shoulders high, close to the earlobes, and apply neck lock. Close the eyes. /bhandas/Jalandhara-Bhanda-or-Neck-Lock.html
Breath: Breath through the nose long and deep. The breath automatically will slow down.
Time: 3-11 minutes. Start with 3 minutes and gradually build it up to 11 minutes.