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.
Nahrma,
Yes no problem you don’t need to put hands underneath. Pop corn is a little unusual.. you can substitute other abdominal exercises for it if you don’t feel it working for you. The healthy weight loss video has a demo of pop corn that might help.
All the best,
Trupti
Mohamed,
Inhale and Exhale through the nose and both stomach and chest should expand/rise and contract/fall (respectively) during normal breathing.
Peace,
Trupti
Dear Anmol,
I am practising prayanam yoga ( breathing exercises ) since i bought your book. I can see tremendous benefit. My question is what is the correct way of breathing. When I inhale, should my stomach expand or is it my chest that should expand. Is exhalation should be done through the nose or mouth. I am referring to normal breathing , not when I am doing any prayanama. I received many answers but I prefer the answer to come from you since I regard you as my yoga guru. Thankyou
Dear Anmol,
I have a few questions regarding some of the abdominal exercises. Most of the exercises require you to put your hands under to support the lower back, is it ok if I don’t because I feel like I push down too hard with my hands. Also I feel my muscles work harder if I don’t use the hands. My next question is how do I know what I’m doing wrong in the pop corn exercise? I tried it a few times but I don’t feel much in the abdominal region. I’ve been regularly exercising my abs for years so could that be why I’m not feeling anything rather soon as you say it should be? How long into the exercise should I start feeling the burn?
Thank you so much for all the wonderful information on you site. You are a true lightworker!
Blessings,
Nahrma
Kundalini Yoga seems very interesting. This isn’t the first time I have come across it.
Dearest Anmol, another fantastic set to include in my growing spiritual practise, so much of which i owe to you and your wonderful work. Sending you and yours the very best, so gratefully, Gray.
Finished week one of yoga and meditation! It has been amazing! Here is to week 2. Thank you for your wonderful guidance.
Elaina
Dear Herbert,
Our gratitude for your good wishes and blessings.
Love and light to you always,
Trupti
Hi Michelle,
Modify the motion so it is a smaller circle and see if the grinding is reduced. If so, then gradually increase the size of the circle over the course of a week or two, allowing your body to gently realign itself.
Best,
Anmol
Hello Anmol–I have a question about the single-leg rotations: when I’m doing them with my left leg, I hear and feel sort of grinding in my lower left back region, although there’s no pain. Is this normal, and is it okay for me to continue these exercises, or do I need to modify them. Thank you, Michelle
Anmol is a Godsend! He is revealing to us all the secret and sacred teachings of the ancient sages. As a former member of the Self-Realisation Fellowship, I can tell you that Anmol’s teachings are the real thing! In his modest and unassuming way, he is giving us the keys to our spiritual salvation. Please join with me and think thoughts of gratitude towards this generous hearted man, whom I believe is on the cusp of personal greatness, if not already there in spirit.
Hi KSD,
It would mean the chakra is open. It is ok to be sensitive to life and to have such events reflect in the body and chakra system. The only concern would be if such experiences are internalized and become a source of stress or worry.
One question that does arise though, is if you sharply gasp or exhale if there is any discomfort in the abdominal region, as that would be the respiratory response to the events you have described above. If not, then your response is more due to sensitivity, which I think is fine.
Best,
Anmol
Hello,
I have a question about the third chakra. Every time I am
scared, shocked or just surprised, I get a quick sharp pain in that area. This has happened for as long as I can remember.
Does this mean the chakra is weak, or maybe over stimulated?
Thank you in advance!