Basic exercises for vitality
Exercises: Pelvis tuck and Side knee lift
Training type: Cardio Training
Element: Fire
Chakra: Sacral Chakra Activation
Subtle body: Energetic Body
Requirements
These two exercises are easy to do. But you have to be mobile because you have to do many knee lifts and. You can do them anywhere you have space. They are low impact exercises and do not harm your joints.
Outcome physical
Pelvis tuck and Side knee lift are two energetic exercises. They require energy because you have to pull the knees high to the sides. The body burns a good amount of calories if you give power to the exercises. If you do them regularly, you can increase your vitality and mobility.
Outcome spiritual:
These two exercises have a significant impact on your subtle energy system. The energetic body gets charged up with these movements, and you will feel this energy immediately. They are also effective 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 Pelvis tuck with Side knee lift for 5-10 circuits. Gradually work up to longer sessions.
In a Cardio Circuit: Alternate 30-60 seconds of Pelvis tuck and Side knee lift with other cardio exercises such as Knee lift, Front kick, Knee to elbow, and Hip rotation.
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, Bridge with pelvis tuck, and Core twist.
Guidance
1. Pelvis tuck
Stand with your legs 2 feet apart and the hands touching your head. Start to tuck your pelvis back and forth. Feel the energy flow through your pelvis. Breathe actively.
Keypoints:
- Keep your core strong
- Pelvis tucked in and out
2. Side 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.
Keypoints:
- Keep your core strong
- Push your arms down
- Lift your knee high