Exercise 1: Sufi Grind
Posture: Sit in easy pose and rotate to the left and right. Inhale forward, exhale backwards.
Benefits: Stimulates all the internal organs of the digestive system. Awakens the muladhara chakra (root).
Exercise 2: Steering wheel twist
Posture: Sit in easy pose. Make fists and place them in front of you as if grasping a steering wheel. Begin twisting the body powerfully from side to side. Twist to your maximum. Keep the elbows up and let the neck move also. Inhale left, exhale right, with a powerful breath.
Benefits: This exercise works in the kidneys. The neck must move in order to release the blood supply to the brain.