Nabhi refers to the nerve plexus around the navel point. This set focuses on developing the strength of the navel point. The times indicated for each exercise are for advanced students. To begin the practice, start with 3 - 5 minutes on the longer exercises. This kriya will get the abdominal area in shape very quickly and activate the power of the Third Chakra.
1. Alternating Leg Lifts
Lie flat on the back. Inhale and Iift the right leg up to 90 degrees. Exhale and lower it. Repeat with the left leg. Continue alternate leg lifts with deep powerful breathing for 10 minutes. This exercise is for the lower digestive area.
2. Leg Lifts
Without stopping, inhale and lift both legs up to 90 degrees. Exhale as you lower them. Stretch the arms straight up toward the sky, palms facing toward each other for balance and energy. Continue for 5 minutes. This exercise is for the upper digestion and solar plexus.
3. Knees to Chest
Bend the knees and clasp them to the chest with the arms, allowing the head to relax back. Rest in this position for 5 minutes. This eliminates gas and relaxes the heart.
4. This exercise flows from one position to the other without a break.
Starting with the knees to the chest in position 3 above, inhale and open the arms straight out to the sides on the ground, and extend the legs straight to 60 degrees. Exhale and return to the original position. Continue for 15 minutes. This exercise changes the magnetic field and opens the navel center.
5. Leg Lift
Lie on the back. Bring the left knee to the chest. Hold it there with both hands and rapidly raise the right leg up to 90 degrees and down. Inhale up, exhale down for 1 minute. Switch legs and repeat for 1 minute. Repeat the complete cycle for both legs one more time. This exercise sets the hips and lower spine.
6. Front Bends
Stand up straight. Raise the arms over the head so they hug the ears. Press the fingers back so the palms face the sky. Exhale as you bend forward to touch the ground with the palms, keeping the arms straight and hugging the ears. Inhale up very slowly with deep breathing. On the exhale, apply mulbandh. Continue for 2 minutes, then increase the pace more rapidly for 1 more minute. This exercise is for the entire spinal fluid and the aura.
7. Totally relax or meditate for 10 to 15 minutes.
©The Teachings of Yogi Bhajan
This kriya can be found at the Yogi Bhajan Library of Teachings.