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.
Before you begin your practice, tune-in by chanting the mantra Ong Namo Guru Dev Namo
How to chant the mantra Ong Namo Guru Dev Namo
Sit in Easy Pose with your spine straight. Press your palms together in Prayer Pose at the center of the chest, sides of the thumbs pressed against the sternum. With your eyes closed, focus your concentration at the Third Eye Point located between the eyebrows at the root of the nose, about a half inch under the skin. Inhale deeply and as you exhale chant Ong Namo Guru Dev Namo, on one breath. The sound Dev is chanted a minor third higher than the other sounds. If you cannot chant it all on one breath, take a short breath after Ong Namo. Repeat the mantra three times. The meaning of Ong Namo Guru Dev Namo is: I call on the creative infinite consciousness of the universe. I call on the divine wisdom within me.
Alternating Leg Lifts
This exercise is for the lower digestive area.
Posture: Lie flat on the back.
Breath & Movement: Inhale and lift the right leg up to 90 degrees. Exhale and lower it. Repeat with the left leg.
Time
Continue alternate leg lifts with deep powerful breathing for 10 minutes.
Double Leg Lifts
This exercise is for the upper digestion and solar plexus.
Posture, Breath, & Movement: 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.
Time
Continue for 5 minutes.
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