Base chakra marching & heel dig

Base chakra marching & heel dig

Basic exercises for warm-up

Exercises: Marching and Heel dig
Training type: Cardio Training
Element: Fire
Chakra: Base Chakra Activation
Subtle body: Energetic Body

Requirements:

These two exercises are fundamental and easy to do. They require no special skills, and you can do them anywhere you have space.

Outcome physical

Marching and Heel dig are two low-impact exercises, and they are good when you need an effective warm-up. Overall, they are the best cardio exercises for people with knee problems because the feet stay low to the ground, and the knees’ impact is not hard at all. With these two exercises, you move the whole body, and you will feel that the heart rate goes up, and you have to breathe hard. If you like to burn calories, put as much energy into the movements as you can.

Outcome spiritual

On a subtle level, you are working on your energetic body. This body surrounds you and gets charged up with fast and energetic movements immediately. Marching and heel dig are also very effective for the base chakra activation because they work energetically, especially on the lower body and pelvis areas. You will be surprised what an impact these exercises have on your personality! After some time, you will feel a sense of alertness and feeling alive. Also, you tend to become more active in general.

Best ways to do

In a Beginner Circuit: Alternate 10-30 seconds of Marching with Heel dig for 5-10 circuits. Gradually work up to longer sessions.

In a Cardio Circuit: Alternate 30-60 seconds of Marching with Heel dig with other cardio exercises such as Leg curl, Step touch, and other low impact exercises.

In a Cardio/Strength Circuit: Alternate 30-60 seconds of Marching and Heel dig with strength exercises, such as squats, lunges, narrow squats, and dog squat. 

Base Chakra Activation - marching & heel dig

Guidance

1. Marching 

Keep your feet hip wide apart and start marching on the spot. Take your arms alternately forward and backward. Feel the energy flow through your legs and lower body. Breathe actively. 

Keypoints:

  • Keep your chest straight
  • Move your arms
  • Take your knee-high

Base Chakra Activation - marching & heel dig

2. Heel dig

Keep your feet hip wide apart. Alternately bring one heel forward, tap in front and bring back to starting position. Move your arms and cross your hands in front of your chest. Feel the energy flow through your legs and lower body. Breathe actively. 

Keypoints:

  • Keep your chest straight
  • Move your arms
  • Bend your legs
  • Tap with your heel
activatorBase chakraBase chakra activationCardio training