Nabhi Kriya for Digestion

If digestion is slow and imbalanced, disease rejoices. Most colds and influenza come from an energy imbalance that begins in the digestive track. To stimulate good digestion and improve concentration, the Navel Point must be stimulated and the energy distributed through the two main naadis that pass on either side of the Navel Point. All the facets of this kriya do this.

Leg Lifts on Stomach

Posture: Lie on the stomach and make both hands into fists. Place the fists beneath the pelvis, just inside the hip bones at the top of the thighs. Lift the legs as high as possible keeping the knees straight. Place the chin on the ground.

Breath: Breathe long, deep, and slow.


Continue for 3 minutes.

Rock Pose Forward Bend

Posture: Sit on the heels. Place the fingertips of both hands on the Navel Point and press in. Lean forward and place the head on the ground.

Breath: Breath of Fire.


Continue for 3 minutes. Then inhale, and exhale completely applying Mool Bandh. Relax.

Rock Pose Forward Bend Snake Breath

Posture: Remain in the same position.

Breath: Long, deep breathing. Inhale through the nostrils long and slow and then exhale with a Snake Breath, through the teeth with the tongue pressed against them to make a hissing noise. While exhaling, press in on the Navel Point with the fingertips and apply Mool Bandh.

Continue for 3 to 5 minutes and then begin long, deep, slow breathing through the nose for 3 minutes. This can slowly be extended to 31 minutes.

Sat Kriya

Posture: Sit on the heels and lock the hands over the head for Sat Kriya. Interlace the fingers with the index fingers straight up and thumbs crossed.

Mantra and Focus: Begin to chant Sat Naam emphatically, in a constant rhythm of about eight times per ten seconds. Chant the sound Sat from the Navel Point and solar plexus and pull the umbilicus all the way in toward the spine. On Naam, relax the belly.


Continue Sat Kriya for 3 minutes. Then inhale, exhale, and apply Mool Bandh. Meditate. This exercise can be extended to 5 minutes.

© 3HO. This kriya is courtesy of YB Teachings, LLC.

This kriya was originally taught on June 14,1971. It can be found in the manual called Kriya: Yoga Sets, Meditations, & Classic Kriyas.

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