Nabhi Kriya

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.

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.


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.


Continue for 5 minutes.

Knees to Chest

This exercise eliminates gas and relaxes the heart.

Posture: 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.

Open/Close Arms and Legs

This exercise flows from one position to the other without a break. It changes the magnetic field and opens the navel center.

Posture, Breath, & Movement: 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.

Single Leg Lifts

This exercise sets the hips and lower spine.

Posture: 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.

Breath & Movement: Inhale up, exhale down for 1 minute. Switch legs and repeat for 1 minute. Repeat the complete cycle for both legs one more time


4 minutes total.

Front Bends

This exercise is for the entire spinal fluid and the aura.

Posture: Stand up straight. Raise the arms over the head so they hug the ears. Press the fingers back so the palms face the sky.

Breath & Movement: 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.

Totally Relax or Meditate

Continue for 10 - 15 minutes.

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

This kriya can be found at the Library of Teachings.

We think you'll like these

Pituitary Gland Series
Meditation for Becoming a Channel to Uplift Others in the Aquarian Age
Purifying the Lungs
Meditation to Develop the Frontal Lobe and Hypothalamus