Core Abdominal Power Yoga Exercises – Free Book of Kundalini Yoga Poses & Kriyas – Ch 3
Yoga Exercises for Core Abdominal Power
Free Yoga Poses for Navel Strength & Power
Kundalini Yoga Set #3
Video of Core Power Kundalini Yoga Set
(From Free Yoga Videos, yoga video #2, Yoga Workout for Ripped Abs)
Purpose of Core Abdominal Power Yoga Exercises:
The following set of Kundalini Yoga exercises builds the navel center and works on the 3rd Chakra (energy vortex) of the Kundalini Energy System. The 3rd Chakra is called the Manipura or Nabhi Chakra. The navel center is not only important for core energy and necessary physical fuel, but also the Manipura chakra, which governs this region, is associated with the attributes of willpower and strength of character. Thus, it is recommended that early in one’s yoga practice one builds and balances this chakra. Doing so helps one to remain committed to their yoga and meditation practice, thus reaping the full rewards that such practice brings. Of course developing washboard like abs in the process does not harm either :-).
Description of Core Abdominal Power Yoga Exercises:
1. Single Leg Rotations Kundalini Yoga Exercise: (Chkra Padasana)
a. Guided Instructions for Single Leg Rotations Kundalini Yoga Exercise:
- Lie flat on your back.
- Raise your right leg up to about 45 degrees.
- Point your feet and toes away from you.
- Begin the Breath of Fire Breathing Exercise and keeping your leg straight rotate it in a big circle clockwise. Make the circle as big as you can without touching the floor.
- Do 10 rotations in 1 direction and then without resting rotate the same leg in the other direction (counter-clockwise).
- Repeat with the left leg.
b. Duration for Single Leg Rotations Kundalini Yoga Exercise: Takes about 1 minute / leg, but use the count provided above.
c. Benefits of Single Leg Rotations Kundalini Yoga Exercise:
- Builds your Navel Center and strengthens and tones your abdominal muscles.
- Activates and balances the Manipura Chakra (naval center)
- Builds willpower and strength of character.
- Loosens and opens up the hips.
d. Practice Tips for Single Leg Rotations Kundalini Yoga Exercise: To modify the exercise bend you knees or do fewer rotations at a stretch. You can also take rest as needed.
(Take a short break to let your hip flexors and abdominals recover).
2. Double Leg Rotation Kundalini Yoga Exercise:
a. Guided Instructions for Double Leg Rotations Kundalini Yoga Exercise:
- Continue to lie flat on your back.
- Now raise both legs up to about 45 degrees.
- Point your feet and toes away from you.
- Begin the Breath of Fire Breathing Exercise and keeping your legs straight rotate them in a big circle clockwise. Make the circle as big as you can without touching the floor.
- Do 10 rotations in 1 direction and then without resting rotate your legs in the other direction (counter-clockwise).
b. Duration for Double Leg Rotations Kundalini Yoga Exercise: Takes about 1 minute, but use the count provided above.
c. Benefits of Double Leg Rotations Kundalini Yoga Exercise:
- Builds your Navel Center and strengthens and tones your abdominal muscles.
- Activates and balances the Manipura Chakra.
- Builds willpower and strength of character.
- Loosens and opens up the hips.
d. Practice Tips for Double Leg Rotations Kundalini Yoga Exercise: To modify the exercise bend you knees or do fewer rotations at a stretch. You can also take rest in between as needed. To support your lower back you may want to put your hand underneath your buttocks with your palms facing down.
3. Relax in Yoga Corpse Pose: (also called Shav Asana)
a. Guided Instruction for Yoga Corpse Pose:
- Lie on your back and have your arms out to your sides about six to twelve inches away from your body.
- Turn your palms slightly upward.
- Relax your body and breath.
b. Duration for Yoga Corpse Pose: 1-2 minutes.
c. Benefits of Yoga Corpse Pose:
- Allows the body to consolidate the gains from the previous exercises.
- Helps the body heal and rejuvenate itself.
- Promotes relaxation and peace.
d. Practice Tips for Yoga Corpse Pose: Try to consciously relax your entire body. Release all your tensions and worries and stay in the present moment as best you can.
4. Kundalini Yoga Abdominal Pop Corn Exercise:
a. Guided Instructions for Kundalini Yoga Abdominal Pop Corn Exercise:
- Lie on your back, bend your legs and bring you knees in towards your chest.
- Hold on to each knee. Right hand grasps right knee, and left hand grasps left knee.
- Now try to explode off the ground like you are a pop corn popping. So you are trying to launch your whole body towards the ceiling (you will probably not leave the ground, but its the effort that counts here :-)
- If you are doing this right, pretty soon your abdominal muscles will let you know.
b. Duration for Kundalini Yoga Abdominal Pop Corn Exercise: 1-5 mins
c. Benefits of Kundalini Yoga Abdominal Pop Corn Exercise:
- Very good for building your core power and abdominal strength.
- Good for building overall fitness and stamina.
d. Practice Tips for Kundalini Yoga Abdominal Pop Corn Exercise: Another yoga exercise that you should not be quickly fooled by. If doing it correctly it is a great way to burn fat and develop strong abdominal muscles without putting any strain on the joints and lower back. Make sure you are using a soft surface when doing this exercise.
5. Yoga Boat Pose (Maha Shakti Kriya or Naukasana)
a. Guided Instructions for Yoga Boat Pose:
- Lie flat on your back.
- Have your arms straight out to the sides with your palms facing in. Keep your legs together and straight out as well with your toes pointing forward.
- Now bring your legs and torso up such that you are balancing on your sacrum. Keep your eyes focused on your toes, this will help you keep your balance. You are forming a V shape, with your legs and torso.
- Begin the Breath of Fire Breathing Exercise.
b. Duration for Yoga Boat Pose: 1-3 minutes
c. Benefits of Yoga Boat Pose:
- Builds your Navel Center and strengthens and tones your abdominal muscles.
- Activates and balances the Manipura Chakra.
- Builds willpower and strength of character.
- Awakens all the systems in the body (digestive, nervous, endocrine, circulatory, etc.).
- Develops focus and balance.
d. Practice Tips for Yoga Boat Pose: To modify the exercise hold on to your knees or thighs. Keeping a steady gaze upon your toes will go a long way in helping you keep your balance. If you need to, you can take a break and then come into the pose again once you are ready. This is a very powerful kundalini yoga pose and is sometimes practiced on its own as a complete set (kriya). You can build up the time for Maha Shakti Kriya to 11 minutes.
6. Relax in Yoga Corpse Pose (#3 above) for 2-5 minutes:
This concludes the Core Abdominal Power Yoga Exercises.
Hi Azi,
Great to hear Breath of Fire is benefiting you. It has helped others with asthma as well.
Here is the link to the ab set to build and shape your stomach.
Ab Yoga to Build and Shape Your Stomach.
Best,
Anmol
Thanks Anmol for the response on June 15th 10:16pm. Sorry for rushing you to get an answer from you, I’m sure you are very busy man. If you can send the other Ab Set on the website which you recommend it will be very helpful.
Also, the fire power breathing is very effective. I feel better then ever, and I think it helped my asthma.
Thank you again, Anmol.
Hi Azi,
So sorry for the delay. I would suggest starting every other day and allow your body to get accustomed to the sets first, and then you can do it daily.
For effective long term weight loss and stomach shaping, you will want to vary your routine after a month or two. There is another Ab Set on the website which would be good to switch to at that time.
Let me know how it goes.
Best,
Anmol
Anmol,
Am I ever going to get an answer from my question..?
Plz, check June 10th, 2009 at 11.26am question. Thank you.
anmol,
do we need to do the weight loss and abs yoga everyday or every other day?
Hi Thomas,
No it’s fine to pop off the floor completely. Just make sure of course that you are doing this on a soft surface :-). The bottom line is that you should be feeling it in your abs if you are doing it right.
Best,
Anmol
anmol when im doing the yoga popcorn i get about an inch or two off the ground is this ok? or should i be trying to stay on the ground
I am just starting to do your core workouts and I cannot find for the beginners. how many reps and how many sets to do to start off. Any advise would be appreciated.
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Karen Walter
ab workout
Hi Anthony,
Yes Stretch Pose can be done with this Kriya. Initially you do tend to feel it more in the hip flexors, see how it goes after some time and let me know.
Best,
Anmol
anmol, can i do streatch pose with this kriya?
and i find i feel this kriya more in my hip flexors than i do in my abs, especially in the popcorn exercise
thank you…
Dear Srividya,
I don’t recommend strenuous abdominal work if you are pregnant. I will work on posting yoga exercises for pregnancy. One of the most important things for you is to be in a happy, peaceful and spiritual state of mind during this time. It will carry over to the baby as well.
All Good Wishes,
Anmol
Anmolji,
Can a pregnant woman practise core abdominal yoga? Till which month of gestation can this be practised?
Can you please post some yoga which can be practised in pregnancy?
thanks in advance..
Regards,
srividya
Hi Anthony,
Yes you can hug your knees, they tend to extend away from the body because of the effort to “pop”.
Best,
Anmol
anmol, can i hug my knees while doing popcorn pose, its quite difficult when my legs are bouncing and around
thank you
Hi Anthony,
Opening and balancing the navel center will give you willpower, strength of character, confidence and energy. Certainly worth the effort.
Best,
Anmol
anmol, what is the experience of the 3rd chakra opening?
i want to master boat pose, if i master it, how will it effect me?
thanks