Basic exercises for vitality
Exercises: Knee to elbow and Hip rotation
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 hip rotations and knee lifts. You can do them anywhere you have space. They are low impact exercises, and your joints should be okay.
Elbow to knee and Hip rotation are two high energetic exercises. They require a lot of energy because you have to pull the knees high up and have to rotate fast with the hips. 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 effective for sacral chakra activation because they work energetically especially on the pelvis area. You will be surprised what an impact these exercises have on your personality! After some time, you will feel a sense of 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 to elbow with Hip rotation for 5-10 circuits. Gradually work up to longer sessions.
In a Cardio Circuit: Alternate 30-60 seconds of Knee to elbow and Hip rotation with other cardio exercises such as Pelvis tuck, Front kick, Side knee lift, and Knee lift.
In a Cardio/Strength Circuit: Alternate 30-60 seconds of these two exercises with strength exercises, such as Bottom toner, Cross crunch, Leg front-back, and Bridge with pelvis tuck.
1. Knee to elbow
Start with your legs 2 feet apart. Alternately lift your knees and lower your opposite elbows. Feel the energy flow through your pelvis. Breathe actively.
- Keep your elbow up
- Keep your core strong
- Take your knee high
2. Hip rotation
Keep your legs 2 feet apart. Rotate hips in a big circle in alternate directions. Feel the energy flow through your pelvis. Breathe actively.
- Swing your torso
- Rotate your hips
- Keep your feet on the ground