Kundalini Yoga: Kriya for Navel Center Strength and Inner Power
The following set NABHI KRIYA - Navel Power - was taught by Yogi Bhajan in 1971 and remains one of the classical sets to set the navel center.
The navel center is the focus of many spiritual disciplines. The Taoists start and return to the navel center while practicing the microcosmic orbit. (Internal circular breath that starts at the navel, goes down the front to the base of the spine, goes up the back to the crown and back down the front to the navel.)
(Sexuality and Spirituality pp. 153-7.)
Although it might seem dauntingly impossible to practice the full nabhi kriya, I urge you to give it a go and power on through. The results of this kriya are truly breathtaking! Nabhi kriya has influenced so many aspects of my life… not only toning my navel, but also strengthening my personal boundaries, making me acutely aware of my physical presence and polishing up my confidence. I find that it’s a great kriya to practice when you’re feeling a little wobbly in life, and crave somewhere solid and strong to shelter in for a while. Nabhi kriya will help you find that place inside you – you’ll be unshakable!
Setting the Navel Center
The Navel Center is the easiest chakra to monitor. You know your navel center is "set," when you feel a pulse at or around the rim of the umbilicus. You can also monitor this pulse at the dantien or navel center 2-3 inches below the navel and in the line between these two points. Although you can check the pulse sitting or standing up, the easiest position is lying down. The best times are before and after the navel exercises.
Simply take the middle finger of either hand, place it on the navel or navel center and search for a pulse. If there is no pulse, the pulse is weak or it is not in or around the navel, your navel needs "to be set." When there is a strong pulse on or near the center of the navel, it is "set." You will experience that after the exercises, the pulse is stronger and the position may have also changed.
After a few leg lifts, one woman had her pulse jump from the lower right corner of her abdomen to the center of her navel! So do not be alarmed if you cannot find your pulse. Kundalini Yoga works.
It is normal to have a weak pulse in the morning after sleeping. That is why it is strongly recommended to set your navel center before you start your day. Also during the day, if you feel off center, pump your navel center or do breath of fire to come back to center.
One of the most powerful ways to move out of the state of disempowerment into empowerment is to cultivate our own internal power. Yogically, the navel center is the place to begin. (http://www.kundaliniyoga.org/lesson_10)
BEFORE YOU BEGIN
Tune in by pressing your palms together and chanting the mantra ONG NAMO GURU DEV NAMO three times. Inhale, briefly hold the breath and exhale.
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 cleanses the aura.
7. Totally relax or meditate for 10 to 15 minutes.
©The Teachings of Yogi Bhajan
Bring the hands together at the center of the chest, inhale deeply, exhale. Chant Sat Nam 1-3x.
This set focuses on developing the strength of the navel point and build a powerful base in the lower triangle (chakras 1, 2 and 3). The full times indicated are for advanced students. To begin practice, start with 1-5 minutes on the longer exercises. (1) is for lower digestive area. (2) is for upper digestion and solar plexus. (3) eliminates gas and relaxes the heart. (4) charges the magnetic field and opens the navel center. (5) sets the hips and lower spine. (6) is for the entire spine, unleashes spinal fluid and expands the aura. Together, these exercises get the abdominal area in shape quickly!
Finally, during the final standing forward bend exercise, be sure to keep a micro-bend in your knees to protect your knees and your low back. t’s a little more work to keep that microbend, and you sure will feel it in your glutes, but do it to protect your knees!
The main thing to remember with nabhi kriya is, it will change your life and all of the challenges are so worth it! So keep going, love, taking it one day at a time.
*IMPORTANT* Please modify as needed for any injuries you have. Women who are on the first three days of your moon cycle (menstrual cycle), you may choose not to do breath of fire, but just to use a natural, deep breath instead.