Basic exercises for vitality
Exercises: Knee lift and Front kick
Training type: Cardio Training
Chakra: Sacral Chakra Activation
Subtle body: Energetic Body
These two exercises are easy to do. But you have to be mobile because you have to do many knee lifts and front kicks. You can do them anywhere you have space. They are low impact exercises and do not harm your joints.
Knee lift and Front kick are two high energetic exercises. They require a lot of energy because you have to pull the knees high and kick with your feet. The body burns many calories if you give power to the exercises. If you do them regularly, you can increase your vitality and mobility.
These two exercises have a significant impact on your subtle energy system. The energetic body gets charged up with fast movements, and you will feel this energy immediately. They are also very useful for sacral chakra activation because they work energetically, especially in the pelvis area. You will be surprised what an impact these exercises have on your personality! After some time, you will feel sensual openness, and you tend to become more vital and dynamic.
Best ways to do
In a Beginner Circuit: Alternate 10-30 seconds of Knee lift with Front kick for 5-10 circuits. Gradually work up to longer sessions.
In a Cardio Circuit: Alternate 30-60 seconds of Knee lift and Front kick with other cardio exercises such as Pelvis tuck, Side knee lift, Hip rotation, and Knee to elbow.
In a Cardio/Strength Circuit: Alternate 30-60 seconds of these two exercises with strength exercises, such as Leg front-back, Bridge with pelvis tuck, Core twist, and Knee to core pull.
1. Front kick
With your feet hipwide apart, arms up, and fisted hands at shoulder height, alternately kick and bring your arms to the front. Feel the energy flow through your pelvis. Breathe actively.
- Push arms to the front
- Keep your core strong
2. Knee lift
With one foot in front, the other foot back and your arms raised up in one line with your body, bring your knee up and forward whilst pulling your arms down. Feel the energy flow through your pelvis. Breathe actively.
- Push arms down
- Keep your back straight
- Stand strong