Nabhi Kriya For Prana-Apana

This Kundalini Yoga kriya harmonizes the body’s vital energy (prana) and elimination energy (apana) by focusing on the Navel Point or Manipura (Third Chakra) and the Heart Center. This practice is believed to promote overall well-being, including increased strength, improved digestion, abdominal toning, a lifted mood, and the development of healing energy flow in the hands.

1. Life Nerve Stretch Variation

Posture & Mudra: Sit comfortably with your right leg extended and your left foot resting against the inside of your right thigh. Fold forward over the right leg. Clasp the big toe of your right foot with both index fingers and thumbs, applying pressure against the nail and the soft fleshy pad of the toe. Gently pull back on the toe while maintaining a straight spine and Jalandhar Bandha (Neck Lock).

Movement & Breath: Breath of Fire.

Duration: Continue for 1-2 minutes. Inhale, switch legs, and repeat for another 1-2 minutes.

Ending: Inhale, exhale, and relax.

Comment:This exercise is believed to open the lungs, balance the aura, and stimulate the pituitary gland.

2. Heel Kicks

Posture & Mudra: Lie on your back with your arms at your sides, palms facing down. Bring your knees into your chest and alternate kicking your buttocks with your heels.

Movement & Breath: Inhale as you raise each foot and exhale as you make contact. 

Duration: Continue for 1-3 minutes.

Ending: Inhale, exhale, and relax.
Comment:This exercise is said to aid digestion.

3. Leg Push-Pull

Posture & Mudra: Remain on your back and raise both legs up approximately 18 inches off the floor.

Movement & Breath: Inhale and draw your left knee towards your chest, then exhale while extending it back and simultaneously drawing your right knee in. Maintain your lower legs parallel to the ground and keep a light Mulbandha (Root Lock), pressing the sacrum and lower back into the ground through the entire exercise. 

Duration: Continue this alternating push-pull motion with powerful breathing for 1-3 minutes.

Ending:  Inhale and extend both legs straight out. Exhale and relax.

Comment:This exercise is also believed to benefit digestion.

4. Front Platform

Posture & Mudra: Lie on your stomach with your palms flat on the floor beneath your shoulders. Press into your hands and lift up off the ground, creating a straight line with the body.

Movement & Breath: Breathe Breath of Fire.

Duration: Continue for 1-3 minutes.

Ending: Inhale and hold your breath briefly, then exhale completely. Repeat the inhalation and hold your breath out for a moment before inhaling again and relaxing.

Comment:This posture is said to strengthen the lower back and stimulate the brain.

Illustration of Helen in front platform
Illustration of Helen doing Kundalini Yoga stretch pose.

5. Breathing Sequence in Stretch Pose

Posture & Mudra: Lie on your back and press your lower back into the ground. Bring your feet together and lift your heels approximately 6 inches off the mat. Simultaneously, raise your head and neck off the ground. Extend your arms by your sides or above the thighs, fingertips pointed towards your toes

Movement & Breath: Inhale and hold briefly, then exhale. Inhale and exhale completely applying Mulaandh (Root Lock) to stabilize your core, with the breath held out. Inhale and relax.

Eyes/Drishti: Eyes looking at the toes.

Comment:This exercise is believed to activate and balance Manipura (Third Chakra), which is associated with the navel point, and aid in digestion.

6. Heart Center Expansion for Healing

Posture & Mudra: Sit in Sukhasana (Easy Pose) with a light Jalandhar Bandha (Neck Lock).

  1. Open Arms: Extend your arms out to the sides at a 60-degree angle, parallel to the ground, palms facing forward, fingers spread and tense. Take a few deep breaths in this position.
  2. Embrace & Release: Inhale and clench your hands into fists. Slowly bring your fists towards your chest as if pulling in something heavy. Exhale forcefully as your fists  touch the Heart Center. Repeat this action 2-3 times.
  3. Re-Balance: Spread your arms out to the sides again, palms facing forward, fingers spread and tense. Breathe long, slowly, and deeply for 1 minute.
  4. Energy Flow: Bring your palms together a few inches apart in front of your chest, fingertips pointing upwards. Gaze at the space between your palms and feel the energy flow. Maintain this position with long, deep breaths for 1-2 minutes.
  5. Meditation: Bring your palms together at your Heart Center and meditate on the Third Eye Point ( Ajna Chakra) for 1 minute.
  6. Forward Bend: Keeping the hands in Prayer Pose at the Heart Center, gently fold forward from the hips, resting your forehead on the ground. Relax in this Child’s Pose variation for 1-2 minutes. 

Comment: This entire sequence is said to bring mental and physical focus to the hands and open the Heart Center.

Nabhi Kriya Prana Apana Exercise 6 Sequence

7. Meditation

Posture & Mudra: Return to a comfortable seated position.

Suggested Mindful Attention: Breathe normally.

Duration: Not specified.

8. Relaxation

Posture & Mudra: Lie comfortably in Savasana (Corpse Pose).

Suggested Mindful Attention: Breath normally through your nose and relax.

Duration: Not specified.