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This energizing practice strengthens and activates the abdomen and core, fostering power, vitality, and personal agency. The word Nabhi refers to the nerve plexus around the Navel Point. Times indicated are for advanced students. To begin practice, start with 3-5 minutes for each of the longer exercises.
Posture & Mudra: Lie on your back.
Movement & Breath: Engage Root Lock (Mulabandha), inhale and lift your right leg straight up to a 90-degree angle. Exhale and lower it back down. Repeat with the left leg. Continue alternating, keeping the sacrum and lower back pressed against the floor. Breathe deeply and powerfully, synchronizing your breath with the movement.
Duration: Continue for 10 minutes.
Ending: Without pausing, begin exercise 2.
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