This morning practice will help you build your spiritual muscles and come back to the wisdom of your body and your breath. Exercises should always be done in increments of 9, 18 or 36.
Opening the Door of Life:
The door of life, located in the small of your lower back (lumbar 2) can easily be closed in our life, but with awareness we can practice opening it and keeping the energy flowing.
EXERCISES:
1) Knocking on the Door of Life – with feet shoulder-width apart, twist side-to-side from your waist. Allow your arms to swing naturally along with this movement and allow one hand to tap the naval in the front while the other one taps the door of life on your back.
2) Pumping Open/Close Door of Life – this exercise will help you practice opening and closing the door of life.
Open: Exhale. Bend knees and squat while pushing your buttocks backwards into almost a sitting position. Slowly round the lower back as you squat down.
Closed: Inhale. Straighten up and push lower back forward.
Sacrum Activation:
Energy is pumped along the spine from the tailbone/sacrum area. When the flow in this area of the body is blocked, this can disturb the flow up your spine.
EXERCISES:
1) Hip Circles – with feet shoulder-width apart, rotate your hips in a circle. Exhale going back, inhale coming forward.
2) Sacrum/Cranial Tapping - with a fist tap your sacrum, the triangle shaped bone at the base of your spine/top of buttocks. Then add in tapping the base of your skull in the back.
3) Sacral Spirals – with feet shoulder-width apart, move the pelvis in a circle. Exhale going back, inhale coming forward.
4) Figure Eight Sacrum Spirals - with feet shoulder-width apart, move the pelvis in a figure eight shape.
Heart Center/Activation:
The heart center is located approximately 3 inches above the sternum in your chest. The heart is your center of compassion and by doing these exercises you can open the warm energy in your heart.
1) Pumping Heart Center – with hands in fists and elbows bent, raise arms to shoulder height and inhale while pulling elbows back and pushing the chest lightly forward. Then round the upper back and bring the elbows forward and in.
Cervical Activation:
The cervical spine can also get tight and blocked which can contribute to a tight throat and brain.
1) Neck Pump – with a relaxed neck, slowly pull your chin in towards your chest while pulling the top of your head upwards. Then relax.
2) Neck Circles – rotate your neck in a circle, at least nine times. Inhale as you go back. Exhale as you come forward.
Sacrum to Cranial Activation:
Now to put it all together, you can activate the pump from the sacrum/tailbone up the spine to the brain. This is the key to good energy flow in your body.
1) Spinal Cord Breathing – with feet shoulder-width, hands in fists and elbows bent and out at shoulder height. Inhale while pulling elbows back and pushing the chest lightly forward. Then step feet closer together, exhale and slowly round the whole back while bringing the elbows in and point towards the abdomen. Imagine gold energy coming into your brain as you pull your arms back/open and grey dusty energy going out as you bend forward/in.
2) Shake/Bounce – with feet shoulder-width, relax your shoulders, arms, and wrists, then start to bounce your knees up and down and make the “HA” sound. Feel your spinal cord.
3) Tightening Legs to Buttocks – with feet shoulder-width, come up lightly on toes and tighten calves, thighs, and buttocks. Then release back down and relax.
Lower Diaphragms (Pelvic and Plexus) Activation:
There are 4 diaphragms in the body that need to be active to sustain life. These diaphragms can also be exercised and trained and doing so will also support your spiritual muscles.
EXERCISES:
1) Plexus Diaphragm Pump – with fingers at the solar plexus, exhale and push in, inhale release.
2) Connect 2 Diaphragms – Exhale while pulling in the stomach and bending spine forward and pushing in with your hands. Do this until you can feel your pelvic diaphragm pulling upwards. Pause and feel. Then release.