Spine and Nervous System
Nabhi Kriya works the navel point, the third chakra, the furnace where prana is stored and from which it is commanded. This is the seat of your fire. When the navel center is weak the will scatters and the body forgets its own power, so this set rebuilds the strength at the center and lets that power radiate out through the spine, the magnetic field, and the aura. Build the navel and you build the foundation the kundalini rises from.
Pose 1
Lie on your back. Inhale and lift the right leg up to 90 degrees. Exhale and lower it. Then do the same with the left leg. Keep alternating the leg lifts with deep, powerful breathing for 10 minutes. This works the lower digestive area.
Pose 2
Without pausing, lift both legs up to 90 degrees on the inhale and lower them on the exhale. For balance and energy, stretch the arms straight up with the palms facing each other. Continue for 5 minutes. This works the upper digestion and the solar plexus.
Pose 3
Bend the knees and clasp them to the chest with the arms, letting the head relax back. Rest in this position for 5 minutes. This eliminates gas and relaxes the heart.
Pose 4
Begin in position 3. Inhale, open the arms straight out to the sides on the ground, and extend the legs straight out to 60 degrees. Exhale and return to the original position. Repeat and continue for 15 minutes. This charges the magnetic field and opens the navel center.
Pose 5
On your back, bring the left knee to the chest and hold it there with both hands. Rapidly raise the right leg up to 90 degrees and back down, inhaling up and exhaling down, for 1 minute. Switch legs and repeat for 1 minute. Then repeat the complete cycle once more. This sets the hips and lower spine.
Pose 6
Stand up straight and raise the arms overhead, hugging the ears, pressing the fingers back so the palms face the sky or ceiling. Exhale as you bend forward to touch the ground, keeping the arms straight and hugging the ears, and inhale as you come up, very slowly with deep breathing. On the exhale apply mulbandh. Continue at a slow pace for 2 minutes, then more rapidly for 1 more minute. This works the entire spinal fluid and the aura.
Pose 7
Totally relax or meditate for 10 minutes. Nabhi refers to the nerve plexus around the navel point, and this set is built to develop the strength of that navel point. The times given are for advanced students. To begin practice, start with 3 to 5 minutes for the longer exercises. Together these exercises get the abdominal area in shape quickly and activate the power of the third chakra.