Nabhi Kriya
For Abdominal Power
June 1971
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.
1. Alternate Leg Lifts
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.
2. Double Leg Lifts
Posture & Mudra: Lie on your back with the legs together and toes pointed. Bring your arms up to a 90-degree angle with the palms facing.
Movement & Breath: Inhale and lift both legs straight up to a 90-degree angle, pressing the pelvis and lower back into the floor. Exhale and lower them back down.
Duration: Continue for 5 minutes.
Ending: Without pausing, begin exercise 3.
3. Knees to Chest
Posture & Mudra: Bend both knees and hug them to your chest with your arms in Knees to Chest Pose (Apanasana). Allow your head to relax back onto the floor.
Duration: Relax in this position for 5 minutes.
4. Kundalini Lotus
Posture & Mudra: Lie on your back in Knees to Chest Pose (Apanasana).
Movement & Breath: Inhale and bring your arms out to the sides on the ground, palms facing up, as you extend your legs together, straight out and up to a 60-degree angle into Kundalini Lotus (Urdhvamukha Prasarita Padottanasana). Exhale and return to Knees to Chest Pose (Apanasana).
Duration: Continue alternating for 15 minutes.
5. Single Leg Lifts
Posture & Mudra: Lie on your back and bring your left knee to your chest, holding it with both hands.
Movement & Breath: Inhale as you rapidly raise your right leg up to a 90-degree angle and exhale it down.
Duration: Continue for 1 minute. Switch legs and repeat on the other side for 1 minute. Repeat this sequence on both sides one more time.
6. Front Bend
Posture & Mudra: Stand straight and raise your arms straight overhead, reaching up with your palms flat and facing the ceiling.
Movement & Breath: Exhale as you lengthen your spine and hinge at the hips, folding forward. Touch your palms to the ground. Inhale slowly as you come back up. Repeat this forward fold with slow, deep breaths, engaging Root Lock (Mulbandh) on the exhale, keeping the arms straight and alongside the ears.
Duration: Continue for 2 minutes, then move rapidly for 1 more minute.
7. Relaxation.
Posture & Mudra: Lie on your back in Corpse Pose (Savasana) or sit in Easy Pose (Sukhasana).
Suggested Mindful Attention: Focus on your breath, allowing your body to integrate the benefits of the practice.
Duration: Relax or meditate for 10-15 minutes