Tone and strengthen your nervous system
This posture (picture) and practice is an essential part of kundalaliniyoga, it is one of the few excercises that can stand alone as a complete action in itself, Sat Kriya. The effects are are numerous for your overall health. If you have no time for work out, at least do this for 3 min each day.
The Sat Kriya works directly on stimulating and chanelizing your energy, and you need to use the mantra Sat Naam for perfection. General physical health is improved since all the internal organs recieve a gentle rhytmic massage from this exercise. Our heart get stronger from the rhytmic up- and- down of blood pressure you generate from the pumping motion of the navel point.
This genious excercise transform and balance your nervous system, when I do it the major feeling is determination and also higher consciusness-awareness. Whenever I feel divided, distracted and tired, I do the Sat Kriya for 11 min and get back on track again. If I want to purify my being I go for 31 min, it reliefs laziness, tensions and negativity in addition as well.
You will find more detailed description for this excellent exercise on my creative page https://www.facebook.com/amazingprogress/