The “Yaduma Elevator Exercise” is an exercise you can practice anywhere, anytime. The beauty of it is you can do it without anybody realizing you are exercising and the benefits are amazing. You can do it sitting in the car, or while walking or talking with people. This exercise strengthens your core muscles, ie your midsection which gives you a solid foundation. It strengthens the lower abdominal muscles that keep the belly nice and firm; therefore, keeping the organs and glands on the inside neatly supported. And, importantly, you give your lower back strength which prevents lower back pain. The magical part of this exercise is the inside-out effect; you do the exercise on the inside and it shows outside through your posture, and amazingly via your newfound charismatic presence.
Let’s check it out, so you know what I am talking about!
The core muscle group is a group of muscles we usually don’t focus on too much. Any muscle that has not been used, decreases in size and needs to be “reinvigorated”. You start this process with imagination!
Imagine you have a big pressure on your bladder. Say you were at Octoberfest and had one or two of those huge quart mugs of water or beer. Now imagine how this feels. There are 20 people in front of you as you wait to use the restroom. What do you do? You hold on tight! Imagine an elevator door right at the lower part of your pelvis and you command the door to close entirely at the bottom of your pelvis, despite the pressure.
Imagine there are two floors inside of your body, the first floor just below your belly button, the second floor an inch above your belly button. Also, imagine that the control station of your elevator is in the top of your head and the elevator is being pulled up inside along the spine. When the elevator is in use, you will concentrate on breathing directly into your lungs. Every inhale makes your shoulders bigger and wider and every exhale makes them go back to normal.
Now we start our elevator exercise: We begin by closing the elevator door at the pelvis, imagining the pressure of 2 quarts of liquid weighing down on the door and you are holding the door tightly closed. Keep that door nice and tight as you lift the elevator to the first floor below the belly button, and hold it there. Now, take another moment and begin to lift the elevator even higher onto the second floor, an inch above the belly button. As you do so, fully concentrate on the door being closed and the cables pulling up from the top of your body.
At the beginning, this exercise might feel odd, however, once you start doing this more often, you will notice your core getting stronger. Your posture will lift, and straighten up without getting stiff or tight. Amazingly, your newfound charismatic presence will begin to show. Awakening this core powerhouse, will help you “feel” how this muscular strength effects your mental and emotional strength.
Go ahead and experiment! Every client of mine just loves this exercise. It is easy once you start practicing regularly. The effects are visible, and you can truly feel your efforts come alive! You get a nice flat belly, you protect your lower back and you feel strong from the inside. Enjoy!
Manuela Stoerzer Vogt
Motivation & Knowhow to be at your best http://theWalkingGuru.org