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This powerful sequence targets the core and abdominal region, promoting strength, flexibility, and digestive health. It is designed to be done on an empty stomach.
This series can be combined with other navel exercises (Nabhi Kriyas) as long as the other exercises are done beforehand. Remember to maintain a light diet, especially during the first few days of practice.
Posture & Mudra: Lie on your back with your legs extended; engage a strong Root Lock (Mulabandha) and press the pelvis down. Bring your feet together, toes pointed, and lift your heels 6 inches off the ground. Simultaneously raise your head and neck off the mat, tucking your chin into the chest. Hold the arms at the sides of the body or above the thighs with the palms facing the body.
Movement & Breath: Breath of Fire.
Eyes/Drishti: Eyes focused on the toes.
Duration: Continue for 1 minute. You can gradually increase up to 3 minutes.
Ending: Inhale and suspend the breath, exhale and slowly lower yourself back down. Relax.
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