(sitar music)
- Satnam yogi's.
So today we are working on our navel.
And the tummy is not only nice to be fit
and looking good but it's also
very important area of our body.
So the tummy's known as our second brain.
And that is because we have 72 000 nerve endings
that are all stemming from the navel point,
across the whole body to the end of your finger tips.
And that is how prana gets distributed around the body.
These various sensual elements and having
a very strong core makes you invincible.
Strong core means that you can actually
change anything in your life.
With courage, with will power,
without having that hesitation, without having that fear.
So it also in the physical level
core responds to the lower back.
So if you've sitting all day long
or you're kinda having a more of a slow stagnant
type of lifestyle than your lower back
will start hurting and that is predominantly
because the core is not strong.
So to make the core strong we'll do an exercise.
You can take it as long as you want.
But it is a very easy in a sense exercise
you can do to strengthen that area
so that you alleviate the pressure
on the lower back but also stimulate
the nerve endings and kind of that hub
of your power, of your strength.
Sounds good?
Let's get started.
So you're gonna come on your back.
And I'll give you variations cause I do understand
that we all come from different areas.
And some of us are stronger, some of us have
a weaker lower back, some of us really have pain.
So you're gonna have to take it to a level
that you feel you can take it.
You need to listen to your body.
So you're gonna place the hands by your side.
You're gonna bring the feet together.
Rest comfortably and with the inhale
you're gonna raise both legs up to 90 degrees
and exhale and lower them down.
So you choose your pace.
Let's go.
(slow, calming music)
Also just to mention if this seems very hard for you,
you can put your hands underneath the buttock
and that means more support makes it a lot easier.
(slow, calming music)
Feel the navel engaged.
Send your awareness right at the navel point.
Because that's what we're working on.
So you want to have your awareness
sent to exactly the organ or area
that we are practicing for.
Remember to breathe deep with an inhale and exhale.
(slow, calming music)
Make this your last one.
Inhale up, hold.
Exhale.
You can just hug your knees and rock left and right.
Alleviating the pressure on the lower spine.
And slowly come up.
And just relax for a second.
Notice how the tummy feels.
You probably have generated a bit of heat now.
So the body feels, hmm I'm waking up.
And inhale deep.
And exhale.
So you can do this exercise for three to five minutes a day.
Probably best is if you do this in the morning
cause you can see it's more energizing.
But if you do it consistently let's say
for 40 days you will see a difference.
I'll leave you with this, Satnam.
(sitar music)