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11

Archer Pose for Self-Esteem and Confidence | Yoga Video

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Introduction to the Archer Pose

In Kundalini Yoga, the powerful Archer Pose is especially beneficial for instilling self-esteem. It will help build your confidence and character. Archer Pose will also free up your energy by straightening your torso and stretching your arms and legs.

If you face persistent difficulties in making decisions or easily feel hurt or disheartened, the Kundalini Yoga Archer Pose or Akarna Dhanurasana is the perfect exercise. It will enable you to become a more determined and focused individual. This pose is also known as the dhanurasana yoga or standing archer pose yoga, and helps develop your mental concentration as well.

This exercise is a great one for making you a more relaxed person with greater strength of mind. It will make you confident and powerful, along with allowing the free course of energy throughout your body.

Kundalini-Yoga-Archers-Pose

 

Below the video I have provided the entire transcript as well, in case you prefer to read the transcript to watching the video.

Archer Pose for Self-Esteem and Confidence

YouTube Direct Link –> https://youtu.be/_D3wtQv2kSA

Namaste, everybody!

Welcome to the ongoing Yoga and meditation series here on Mastery of Meditation and Yoga. Today we’re going to do a great pose that helps you develop your confidence. It opens up your energy channels throughout your body, and it helps you build character. It is called Archer’s pose.

To do this pose, bring your legs far apart as I am demonstrating. Have your heels in line to do this posture. Have your right foot facing forward and your left foot faces in slightly. Have your torso be straight from the hips. Don’t lean forward this way, you are going to bring 70 percent of the weight onto your front thighs. Your front thigh should be holding 70 percent of your weight. Your back leg should be nice and straight.

Now with your right arm, you’re going to stretch. Pretend as if you’re holding a bow and then pull back the bow string with your left arm. I have my thumb up. Important part of this posture is to focus on the tip of your thumb. So, have tremendous focus on the tip of your thumb. Pull the string back off the bow, expand your chest and do long, deep breathing. Do long deep breathing, feeling more and more powerful with each breath. Hold the side for about 30 seconds and then switch to the other side.

Your left foot will be facing forward. Your right foot will be facing slightly in. Again, keep your torso straight. Most of the weight now will be on your left thigh and you should feel this thigh holding most of your weight and your left arm out thumb up. Pull back and bow string, focus on the tip of the thumb and do long deep breathing, feeling your energy starting to flow. Have deadly focus. Don’t let the mind wander as you do this practice and you can release the arrow and come back to center. This is a great pose to do at the end of a set. Again, fantastic pose for building your confidence and for allowing the energy to start to flow throughout your body for building mental focus as well as building character.

Thank you everybody. God bless you all.

Archer Pose Conclusion

The Kundalini Yoga Archer Pose is excellent for including in your daily routine. Not only does it make you a more confident and determined person, but also enables the circulation of energy which relaxes you. It helps develop your character and willpower. Overall, this yoga exercise makes you a stronger person, both physically and mentally.

Connect with us on YouTube and get access to a wide range of yoga and meditation videos.

12

Simple Yoga for Digestion, Gas and IBS

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Introduction to Simple Yoga for Digestion

Digestive issues, bloating, indigestion, gas or how about lower back issues, or tight hips… all those issues, including IBS, benefit from doing this one simple yoga exercise.  If you are putting together a yoga sequence for yourself, then Yoga Stomach Grind should not only be included, it should be the amongst the first few exercises you do.

The dynamic nature of this exercise, works to massage all your inner organs, helping to cleanse and rejuvenate them.  In addition, the rotation and stretching works to limber up your lumbar region and spine.  It gets you ready for doing more intense exercises and sets, and in my Teacher’s Training Program, my teach (Ravi Singh), would almost always have us begin with this key exercise.

yoga for digestion and gas

Simple Yoga for Digestion

This simple yoga exercise has been introduced previously for helping you with your back, but I wanted to emphasize the important digestive and elimination benefits of this technique as well.

Yoga Stomach Grind is the first exercise of the excellent Spinal Warm-up Series and you will find details of that set here.

Yoga Stomach Grind is a key yoga exercise for the digestion and back support.  Here on Mastery of Meditation & Yoga, it will be part of the following 2 free online e-books: Free Yoga Videos and Online Kundalini Yoga Exercises.

Below the video I have provided the entire transcript as well, in case you prefer to read the transcript to watching the video.  Choices are always good :-).

Simple Yoga for Digestion, Gas and IBS

YouTube Direct Link –> https://youtu.be/732e67fHBco

Transcript for Simple Yoga for Digestion, Gas and IBS Video:

Namaste, my friends!

Today, we’re going to learn an excellent exercise for your digestive system and for your elimination system.  It massages all your internal organs, pushing out waste and toxins.  If you’re suffering from IBS, gas, bloating, or other digestive elimination issues, this is an exercise that you should definitely include in your wellness routine.

This exercise is also excellent for your lower back if you’re suffering from lower back pain or discomfort, or if you want to prevent lower back pain or discomfort, this is an excellent exercise to do as part of your fitness regimen.

Also, this exercise is very, very good for starting off the yoga session with.  So, in classes I teach, this is an exercise I include as my warm-up for those classes even for my personal practice, this is a staple of my warm-up routine prior to doing any intense yoga sets or kriyas.

How to Do Simple Yoga for Digestion

So, to do this exercise, you’re going to hold on to your knees and you’re going to grind your stomach in a big circle. You’re going to go counter-clockwise first and then, you’re going to go clockwise second. So, all you’re going to do is to grind your stomach in a big circle.  Visualize, drawing a circle with your navel. As you move to the sides, you can use your arms as levers to accentuate the stretch. You should feel a good stretch in your lumbar region, your lower back region, and as you’re arching forward, you should feel a good stretch along the sides of your torso.

You can inhale as you come forward through the nose and as you push back, you can exhale.  The exercise feels very, very good.  It provides a lot of relief to your spine and lower back region and hips.  And then you can go the other way.  You go the other way, switch directions, again inhaling as you come forward and exhaling as you go back. Grinding your stomach in a big circle.

Common Mistakes With Yoga for Digestion

Now, the one mistake I notice people make in the classes is they, they lean forward as they are coming forward.  So, you’re not to lean forward. As you come forward, arch your back forward. Let me show you from the side. From the side, you can tell as I’m coming forward, I’m arching my back forward and I’m arching my back-back. So, what you do not want to do is lean forward like this. That’s not going to do much as far as massaging your organs or stretching out your lower back, right? You want to be able to arch your back forward as you grind in a big circle.

You can do one side for thirty seconds or a minute and then do the other side for a similar duration. Once again, excellent exercise if you’re suffering from IBS, digestive elimination issues, great for your lower back, great for warming up your spine, which is imperative to do before a yoga set, especially a kundalini yoga set.

If you enjoy the videos, please subscribe to our channel and to our blog.  Here are links to our YouTube Channel and FaceBook Fan Page.

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13

Yoga for Weight Loss | 5 Weight Loss Pitfalls Yoga Helps You Avoid

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Kara Leah Doing Yoga

Is Weight Loss a goal for you for next year?  If so, this video is for you.  In it we will deep dive into the 5 main reasons it is difficult to lose weight and keep it off.  We will then explore how Yoga deals with these 5 most common pitfalls of a weight loss program, so that you can be equipped with the right knowledge and techniques to help you achieve your ideal weight and body shape.

Losing weight, burning fat and getting fit and healthy is a very rewarding experience.  Furthermore, being able to keep the weight off and maintain your figure is equally important and comes with it’s own challenges.  So to help you accomplish both, losing the excess weight AND keeping it off, the techniques yoga offers are invaluable.

In addition to the Yoga for Weight Loss video I have also provided the full transcript below.  Often readers prefer to read though the content, rather than watch videos, I know I do at times :-).

Also, please note I have provided important links to the techniques which the video details that are essential for avoiding the weight loss mistakes and being successful.

Yoga Best for Weight Loss YouTube Video

Direct YouTube Link — > https://youtu.be/FcMgA5viJeQ

1. Beginner’s Yoga for Weight Loss:

Best Yoga for Weight Loss – Complete with Illustrated Yoga Poses and Exercises

2. Yoga for Emotional Balance:

Beginner’s Kundalini Yoga Exercise for Emotional Health

3. Pranayama to break addictions:

4 Free Yoga Tips to Quit Smoking & Break Addictions

4. Yoga for Toning Stomach and Building Willpower:

Terrific Yoga Ab Exercises & Workout for Toned Stomach

5. Meditation for Beginners:

Learn How to Meditate | Beginner’s Meditation Class

Transcript of Yoga for Weight Loss Video:

Namaste my friends. Today, we’re going to discuss five reasons why weight loss programs often fail and how yoga and meditation can help you in avoiding these pitfalls.

So, the first and most obvious reason for not losing weight is not burning enough calories and not doing the right amount of exercise, and what I’ve found is those who are looking to lose weight are often not in very good shape or perhaps unhealthy in some ways that prevents them from attending a rigorous aerobic program at the gym or starting a resistance training program, cross training program, etc.

So, to get started in your journey and beginning and begin losing the necessary calories, yoga is very helpful. This is because there is a wide range of exercises and sets that yoga offers that can suit your level of fitness. If you are very out of shape, there are easy postures and exercises that you can begin with, and then as your health improves, you can, I assure you, find challenging sets that are quite vigorous, that will help you continue to burn unnecessary calories for you to be able to lose weight and reshape your body.

I want to mention here quickly that in the information section of this video, I offer links to these various sets and they are free and you may go ahead and see which of these suits you so you can begin your fat burning aspect of your weight loss program.

Now, second reason why weight loss programs often derail is because there is a problem emotionally that has led one to use eating as an escape. Now, this is where Yoga, along with meditation and the sister science of Pranayama can be very helpful in helping you regain your emotional balance. There are specific exercises that help purge traumas, hurts, and various blockages within you that lead to these emotional imbalances and clearing your system in this way and achieving emotional balance, achieving the joy and peace that yoga meditation bring can really help overcome this problem of emotional eating.

Now, closely aligned with this second reason is the third. And that is having unhealthy patterns and addictions that, really make it difficult for you to sustain your weight loss program and achieve your weight loss goals over a long period of time, maintain that ideal weight for a long period of time. And, to tackle this, specifically in the field of Pranayama or breathing exercises, there are very specific such exercises to help break addictions and also there are certain yoga postures and poses that help you move your energy in new patterns, helping you to break various patterns within that translate into unhealthy patterns and lifestyles.

Now, the fourth reason why weight loss programs often sputter is that you can begin with a lot of energy. You are very inspired and you can sprint for a period of time and then you lose steam and you’re not able to sustain your program. Now, in terms of Kundalini Yoga or Chakra theory, the third Chakra is where you need to work in order to build character and willpower. Building this character and willpower is absolutely essential if you’re going to be able to sustain the program that you have set out to do and establish a long-term routine. That is when you have maximum benefits, both in terms of your weight loss goals, as well as all the other benefits that we know that meditation and Yoga bestow upon you. So, building your character and willpower are absolutely essential for a long term healthy weight loss program.

And finally, what you want to achieve in your life is a full life, a meaningful life, a life lived with passion and a healthy life. Not all of that is only possible if you have discovered within what it is your true passions are and discovered the strength and courage to live them. Eating excessively or whether it be turning to drinks or drugs or other forms of superficial entertainment simply to be able to pass time is a very compromised way in my view of living this unique life that you have been gifted. Really do not want to waste this opportunity. You want to make the most out of this very special opportunity that you have as a human being. So, turning to food as the option so that you feel somewhat pleasured for a period of time and then returning to the dullness of your life is no way to spend your time here on this wonderful planet and Yoga and meditation and Pranayama are definitely the sciences that can help you live a meaningful life, help you discover your true talents, help you live a passionate life, and help you be healthy and fit.

So please go ahead, explore the links below in the information section, or in the article on the blog, I will provide the links as well as I upload this video to the blog and find what it is that you require at this time. So, you can begin or sustain your weight loss program. And I wish you an absolute success in this endeavor of yours.

Thank you everybody. God bless you all.

*****

So if weight loss is your objective or New Year’s resolution, be sure to incorporate Yoga into your program.  With Yoga by your side, you will succeed!

14

Open Tight Shoulders | Kundalini Yoga Shoulder Exercise

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This Yoga Video is going to teach you an excellent exercise to help you open up tight, stiff shoulders and help relieve shoulder pain.  In addition to opening your shoulders this technique will also tone and strengthen your shoulder and deltoid muscles.

This exercise, which is from the school of Kundalini Yoga, has other benefits as well.

It is very good for opening up your heart center is also good for your respiratory system. It helps your level of fitness and if you push yourself when doing this exercise, it can also help build character and willpower.

If you are one of those people who store tension in their shoulders, then this exercise is a must do in order to dissolve the stored up stress and open up the shoulder region.

cure stiff shoulder with yoga

Kundalini Yoga Exercise to Open Tense, Stiff Shoulders

YouTube Direct Link –> https://youtu.be/_ExVi06-shM

This exercise is going to use a particular movement with the shoulders and arms. In addition, it is going to use a mudra called bear grip and it’s going to use a particular lock towards the end that’s going to help open up your energy channels further.

You can get all the details, benefits and practice steps for this exercise in the following article as well – Excellent Kundalini Yoga Shoulder Exercise.

Shoulder See-Saw is a key yoga exercise for the health of the shoulders.  Here on Mastery of Meditation & Yoga, it will be part of the following 2 free online e-books: Free Yoga Videos and Online Kundalini Yoga Exercises.

Kundaini Yoga Bear Grip:

Kundalini Yoga Bear Grip for Shoulder Exercise

Here is how to do bear grip, which the exercise uses.  Please see the illustration above for clarity as well.

  • For doing better grip, you’re going to bring your right palm towards you and you’re going to bring your left palm away from you and you’re going to clasp your fingers together.
  • The right thumb is on top and the left thumb should be on the bottom.
  • Next you’re going to apply some pressure as in trying to pull your arms apart.
  • Your arms are about six to twelve inches away from your upper chest.
  • Your arms should be at about shoulder level.

This is Bear Grip, and we’re going to use that for this shoulder exercise.

Kundalini Yoga Root Lock:

In addition, at the end of this exercise, we’re going to apply moolah bandha or root lock.

Moola Bandha is the contraction of three particular muscles, the rectum, the sex organ, and the lower abdomen.  You’re going to pull those three muscles up and in and you’re going to hold them tight, and that’s going to help drive the energy up the sushumna or central energy channel.

You are going to do Root Lock with both, breath held out and breath held in at the end of the exercise.  Pay particular attention to the pulling of the arms apart as that helps target and open up the shoulder area.

Guided Yoga Shoulder Exercise to Tone Your Shoulders:

  • So let’s now come into bear grip, right palm facing you left palm facing away.
  • Clasp your fingers together, try to pull your arms apart to apply slight pressure.
  • Now as you inhale, you’re going to move your left elbow up, right elbow goes down.
  • When you exhale right elbow, left goes down, inhale, left up, right down.
  • You will notice the shoulders, of course, moving up and down along with this movement.
  • Start off nice and slow.
  • As you feel your shoulders warming up you can start to increase the pace.
  • Increase the intensity and pace of this exercise slowly.
  • Pretty soon you’re going to feel a slight burning your shoulders.
  • Don’t stop at the first sign of discomfort. Keep going!!

To end…

  • You’re going to pull your arms apart. Inhale deeply and apply Root Lock.
  • Next, as you exhale, hold your breath out. Again, apply Root Lock and pull your arms apart strongly  with your breath held out.  Feel the pressure in your upper back and shoulder region.
  • To end release and relax.  Allow all all tension and stiffness in the shoulder region to dissolve and dissipate.  Feel relaxed and soft.

Cautions for Yoga Shoulder See-Saw:

When you do root at the end with your breath held in and then your breath held out it’s important not to overdo it.  Only hold for as long as it’s comfortable.

Also, although I’m encouraging you to push yourself in the video, again, don’t overdo it. Do listen to your body as you practice. Don’t injure yourself.  You can build up your capacity systematically over time. That is the right approach to yoga.

You can include this exercise as a warm up before doing your set, or you can include it in an upper body set that you wish to do.

Of course if you have a particular yoga set you do to strengthen your shoulders or a Kundalini Yoga Kriya to help you open and relieve stress in your shoulders, you should certainly include this technique in your set.,

If you enjoy the free yoga videos here on Mastery of Meditation and Yoga, please do subscribe to our Youtube channel   —> CLICK HERE To Go To Our YouTube Channel.

15

Safe Kundalini Awakening Yoga Breathing Technique

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 Yoga Pranayama for Safe Kundalini Awakening

One of the best techniques for safe Kundalini Awakening is this wonderful yoga breathing technique (pranayama).  This particular exercise goes by many different names, including; Nadhi Shuddi Pranayama, Anuloma Viloma Pranayama, Alternate Nostril Breathing, Chakra Balancing Pranayama to name just a few.  And to complicate matters further there are many variations on how to this technique as well :-).

As you might have read Kundalini Awakening can sometimes pose challenges so it is important to go about awakening this energy safely and intelligently.  Preparing the body to handle Kundalini Awakening is an important aspect of the process and that preparation includes purifying the subtle channels and balancing the chakras.  This is where Alternate Nostril breathing comes in as it is very effective in achieving those results.

Kundalini Awakening Figure

How to Prepare for Safe Kundalini Awakening

Essentially, Alternate Nostril breathing balances the 2 primary channels for the flow of kundalini called the Ida and the Pingala.  From the illustration above you can see that these 2 channels weave around the central channel called the Sushumna.  As you practice this technique the 2 channels come into balance and that triggers the flow of Kundalini Energy up the central channel, which is the experience known as Kundalini Rising.

In addition, Nadi Shuddhi pranayama purifies the other subtle channels as well.  This helps dissolve the blockages which is an important aspect of preventing kundalini issues.  The purification process along with the balancing of the Ida and Pingala, helps to balance the Chakra points as well and all this works to increase the safe flow of kundalini.

Be Safe, Be Smart with Kundalini Awakening Pranayamas:

I would like to caution that the version of the pranayama taught in this video is an intermediate version and not the beginner version.  You can find the beginner’s version of this technique here – Chakra Balancing Pranayama.

In this version, you are going to include breath retention which is what makes it more advanced than the beginner’s version, but that also makes it more effective.  The key here is to not overdo the exercise and hold your breath only as long as comfortable.  Build up your rounds and capacity slowly over time.  As with all things dealing with kundalini, a safe and sensible approach is warranted.

Recommended Reading:

Please read the Guidelines for Yoga Pranayama for more information on practicing this wonderful science.  Also this technique will be added to the Online Yoga Pranayama Collection, which has other great techniques for you to explore and try.

Practice Guidelines for Alternate Nostril Breathing:

How Much to Do:

Start with 5 rounds and build up slowly from there.  You can build up to 30 rounds in your session.

Benefits:

Primary:

  • Safely awakens Kundalini to flow through the Sushumna, thus awakening the chakras.
  • The flow of Kundalini through the Sushumna also induces meditative states of consciousness.
  • Purifies the subtle channels thus helping to avoid Kundalini challenges.
  • Calms the mind, promoting peace and tranquility.
  • Creates harmony and balance, and brings the entire system into rhythm.
  • Prepares the system for even more advanced Yoga Breathing Exercises.

Secondary:

  • Improves the nervous system.
  • Strengthens the respiratory system.

Cautions:

  • As mentioned above, since the pranayama used breath retention, you should go at a pace that is comfortable for you.
  • Also, if you feel uncomfortable with the symptoms of Kundalini Awakening, adjust your practice accordingly.

Other practice details are provided in the video below:

Yoga Breathing Technique for Safe Kundalini Awakening YouTube Video

YouTube Direct Link —> https://youtu.be/uJV_foVVEPw

 

Do share your experiences with Kundalini Awakening with us in the comments section below and if you found this technique to be useful, please do share with other as well :-).

16

Terrific Yoga Ab Exercises & Workout for Toned Stomach

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Yoga Ab Exercises to Shape Stomach

Previously on Mastery of Meditation & Yoga, I had provided the powerful Core Abdominal Power Yoga Set to help you tone and build your abdominal muscles, but when it comes to strengthening and toning muscles it is good to hit the same muscle group with a variety of exercises and workouts.  This is simply because muscles adapt to certain exercises over time, and so targeting them with new workouts is needed to help stimulate their development.

Ab exercises are a must for any starting Kundalini Yogi, as building that center gives you, not only a flat firm stomach, but also the energy and willpower you need in order to develop a long-term consistent yoga practice.

This particular set is excellent to include into any yoga or fitness routine and consists of the ab exercises I do in my yoga classes to help the students tone and shape their stomach muscles.

The Yoga Ab Exercises & Workout Set will be the 10th set in our Free Online Kundalini Yoga Set E-Book.

yoga for toned stomach

Benefits of Yoga Ab Exercises & Workout

  • Tone & Shape Ab Muscles:  Each exercise and the workout as a whole is designed to a help tone and strengthen your abdominal muscles.  Overall, it works to shape your stomach and midsection.
  • Build Energy & Core Strength:  Developing the stomach muscles and strengthening your core, is key to increasing your levels of energy and health.  This will also help prevent injuries and back problems.
  • Build Willpower & Character: The abdominal region is the seat of the Navel Chakra (Manipura Chakra).  This center is responsible for your willpower and strength of character, and working on this area activates and balances this key chakra.
  • Helps Digestion and Elimination: The important organs of digestion and elimination reside in the stomach region, which get massaged and rejuvenated by the focused attention that this workout puts in this area.

Yoga Ab Exercises & Workout Practice Details

Please read the following documents to help guide you in practicing the Yoga Ab Exercises & Workout Set:

Essential Beginners Guide to Yoga Practice

10 Important Guidelines for Kundalini Yoga Practice

Remember the golden rule is please do not overdo anything.  Back off if you feel uncomfortable or dizzy.  Use common sense when it comes to injuries and work around them whenever necessary. Take a short break between each of the exercises below, during which just do long deep breathing while lying on your back (corpse pose).

Yoga Ab Exercises & Workout for Stomach Shaping

1. Yoga Single Leg Lifts:

 

Illustration #1: Yoga Ab Single Leg Lifts – Starting Position

 

 

Illustration #2: Yoga Ab Single Leg Lifts – Left Leg Up

 

Illustration #3: Yoga Ab Single Leg Lifts – Right Leg Up

Description:

For this exercise lie on your back with your palms underneath your buttocks, to support your lower back, as shown in Illustration #1.  Then lift your left leg up to 90 degrees and then back down (Illustration #2).  Follow that by lifting your right leg to 90 degrees and then down (Illustration #3).  Repeat with left leg and continue on.  You will feel your abdominal muscles working to raise each leg.

Breath:

Inhale as leg goes up, exhale down.

Duration:

1- 3 minutes.

2. Yoga Double Leg Lifts:

 

Illustration #4 – Yoga Ab Double Leg Life – Starting Position

 

Illustration #5 – Yoga Ab Double Leg Lifts – Ending Position

Description:

For this exercise remain on your back with your palms underneath your buttocks, to support your lower back.  But now lift both legs smoothly up to 90 degree and then back down.  Try to keep your knees straight and keep the motion controlled and smooth (illustration #5).  This exercise work your ab muscles much harder than the single leg lifts, so be ready.

Make sure to take a break between exercises to let the abdominal muscles recover a little before moving on.

Breath:

Inhale as legs goes up, exhale down.

Duration:

1- 3 minutes.

3. Yoga Criss-Cross Legs:

 

Illustration #6 – Yoga Ab Criss Cross Legs

 

Illustration #7 – Yoga Ab Criss Cross Legs

Description:

Again for this exercise remain on your back with your palms underneath your buttocks, to support your lower back.  Now lift both legs up about 12-18 inches off the floor and have your toes pointing forward.  Now begin to criss-cross your legs at ankle level rapidly (Illustrations 6 & 7).  At first one leg will be on top, and then when you cross back have the other leg be on top. 

This exercise will give the side ab muscles (obleques) a workout,and is excellent for shaping your stomach region.

Breath:

Do the Breath of Fire Breathing Exercise as you criss-cross your legs.

Duration:

1- 3 minutes.

4. Yoga  Piston Legs:

 

Illustration #8 – Yoga Ab Piston Legs

 

 

Illustration #9 – Yoga Ab Piston Legs

Description:

Remain on your back with your palms underneath your buttocks, to support your lower back.  Again lift both legs up about 12-18 inches off the floor and have your toes pointing forward.  Now begin to piston your legs back and forth rapidly (Illustrations 8 & 9).  As one leg bends in (knee coming towards the chest), the other goes straight out and the motions reverse. 

Be sure to not bicycle the legs, the legs should move parallel to the floor for this exercise.  This exercise will ensure that if any parts of your stomach muscles were left out of the workout, that they get a chance to now participate .

Breath:

Breath out as you fire each leg out.

Duration:

1- 5 minutes.

5. Add Stretch Pose or Boat Post (Optional). 

The above 4 ab exercises provide a great workout to tone and shape your stomach, but if you feel ready to take it to the next level, then add Kundalini Yoga Stretch Pose to this set.  If you feel really strong and would like to set the bar even higher, then add Kundalini Yoga Boat Pose to enhance this set further.  You will find me demonstrating Yoga Boat Pose in the Core Abdominal Power Yoga Set Video and description also in that article.

 

Illustration #10 – Kundalini Yoga Stretch Pose

Make sure you rest adequately after doing this set, to allow the body to assimilate all the good energy you have awakened by doing this set.

Summary:

As I mentioned earlier, if you are new to Yoga practice, ab exercises are a must.  The Third Chakra is an excellent center to develop early in your practice and according to Kundalini Yoga abdominal work should be done everyday.  And anyway, who does not want a nice flat stomach with toned, shapely abs .

17

Test Your Core Strength with Yoga Plank Pose

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Do you think you have strong abs?  Are you ready to measure your core fitness?  Well let’s find out today if indeed your abdominal muscles and core are up to snuff.  One of the best ways to determine this is by how long you can hold Yoga Plank Pose.

To do this test, we will use a variation of Plank Pose, which was introduced earlier in the following article – Yoga Plank Pose for Upper Body.  In this variation we will rest on bent elbows, instead of straight arms, so the emphasis will be less on your arm strength and more on your core and abdominal strength.

So join me in doing Plank Pose in the YouTube video below and let us see if we can hold the pose together for 1 minute. Being able to do so, is a good indication of your core fitness level.  Can you pass the test :-)?

This variation of Plank Pose will also be added to the 2 free online collections: Free Hatha Yoga Poses & Online Kundalini Yoga Exercises.

plank pose

In this video I will demonstrate how to do Plank Pose and suggest some variations of the pose as well.  Remember that Plank Pose is not just great for toning your abs, it is also excellent to combat lower back pain and it builds your nervous system.  So join me in doing this excellent exercise and let’s see if you can challenge yourself to hold the pose for 1 minute.  Good Luck :-) .

Plank Pose Challenge for Core Strength

Direct YouTube Plank Pose Challenge Link

Could you do it…. let us know in the comments below…. ?

18

Complete Yoga Teacher’s Training E-Manual

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Complete Yoga Teacher’s Training E-Manual $27.00

Incredible manual for anyone looking to learn and master the art of yoga. This e-book is 650 pages long and, since it is the official text of the Mastery of Yoga Teacher’s Training Program, it contains the 8 week yoga certification program details and syllabus as well.

It is fully illustrated and teaches you both Kundalini Yoga and Hatha Yoga. In addition, the manual teaches you meditation and yoga breathing exercises (pranayama). It also contains information on how to run a yoga center and how to create a high traffic yoga website.

The manual also has active links to the 20+ online yoga instructional videos used in the certification program. If you are interested in the Yoga Certificaiton Program please check following link:

Yoga Instructor Certification Program

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Best Learn Yoga E-Manual

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Massive 430 page, fully illustrated yoga training manual to help you learn the profound art of yoga and enjoy the benefits of health, fitness, peace and joy that it bestows.

This great e-book also contains links to 16 free online yoga videos and contains bonus material to teach you meditation and yogic breathing (pranayama) as well.

The manual teaches yoga poses and exercises from both great schools of yoga, Hatha Yoga and Kundalini Yoga. It is a complete 8 week home study program and is the official text of the Learn Yoga Program offered by Anmol Mehta.

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Best Online Learn Yoga Program

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The Best Yoga Program on the internet. This online home study course is a fully multi-media program which comes with superb instructional videos and is taught by master yogi and teacher Anmol Mehta. If you want to learn how to practice yoga, this program is your answer.

The program teaches the best of Hatha Yoga and Kundailni Yoga. It includes yoga sets to help you increase energy, lose weight, increase flexibility, heal your body, tone your muscles, detox and improve all your internal organs and systems. There are sets to open and balance your Chakras and sets to help you awaken Kundalini Energy. Not only will this program help you in your personal growth, but it will also help you in your spiritual evolution.

Having a personal yoga practice is the key to living a healthy, happy and peaceful life. I hope you take advantage of this opportunity and allow the wonderful science of yoga to help you reach your full potential in this life.

Program Includes:

16 Superb 5 Star Videos

430 Page Fully Illustrated Training E-Manual

Full Support from Anmol himself for Entire Duration of the Program

Learn the Best Hatha and Kundalini Yoga Techniques

Learn the Best Meditation Techniques

Learn Yogic Breathing for Health, Healing, Vitality and Clarity

Bonus Yoga Sets, Meditations and Pranayamas Included

Find Joy, Peace, Compassion and Wisdom

Upon signing up you will immediately be able to download the Yoga Training E-Manual and begin the program. To join click Add to Cart and then Checkout. Looking forward to working with you on your training.