Mind and Emotion

Nabhi Kriya for Prana-Apana

This kriya marries the two great currents of the body. Prana, the rising breath that lives above the navel, and apana, the eliminating force that pulls down and out, are made to meet at the Third Chakra at the Navel Point and then carried up into the Heart Center. When these two currents balance, the body finds its general strength, digestion sharpens, the belly tones, the low grey weight of mild depression lifts, and the hands begin to carry the healing flow of prana. Do the whole sequence in order. The Navel Point is the furnace, and this is how you light it.

Pose 1

Life Nerve Stretch Variation.

Life Nerve Stretch Variation. Sit with the right leg straight out in front of you and the left foot placed on the right thigh. Take hold of the big toe of the right foot with the thumbs of both hands, pressing against the toenail, while the first two fingers of both hands press against the soft underside of the toe. Pull back on the big toe. Stretch the spine straight. Tuck the chin into the cavity above the chest. Begin Breath of Fire. Hold this for 1-2 minutes. Then inhale, switch the legs, and continue on the other side for 1-2 minutes more. Inhale and relax. This opens the lungs, balances the polarity of the aura, and stimulates the pituitary.

Breath: Breath of Fire
Time: 1-2 minutes
Benefits: This exercise opens the lungs, balances the polarity of the aura, and stimulates the pituitary.

Pose 2

Kicking buttocks.

Kicking the Buttocks. Lie on your back with the arms resting at your sides. Draw the knees into the chest and begin kicking the buttocks with the heels, alternating left and right. Synchronize the breath with the kicking of the buttocks. Continue for 1-3 minutes. Inhale and relax. This aids digestion.

Time: 1-3 minutes
Benefits: This exercise is an aid to digestion.

Pose 3

Leg Push-pull

Leg Push-Pull. Stay on your back and raise both legs to a height of 18 inches. Inhale and draw the left knee to the chest. Exhale as you extend the left leg out and at the same moment draw the right knee to the chest, keeping the lower legs parallel to the floor. Continue this push-pull motion with powerful breathing for 1-3 minutes. Inhale and extend both legs out. Exhale and relax. This aids digestion.

Time: 1-3 minutes
Benefits: This exercise aids in digestion.

Pose 4

Front Platform.

Front Platform. Lie on your stomach. Place the hands under the shoulders and press the body up until the elbows lock. The weight of the body rests on either the palms or the fingertips, and on the tops of the feet. From head to toes the body holds one straight line. Begin Breath of Fire. Continue for 1-3 minutes. Then inhale and hold the breath in briefly. Exhale. Inhale. Then exhale completely and hold the breath out briefly. Inhale and relax. This gives strength to the lower back and stimulates the brain.

Breath: Breath of Fire
Time: 1-3 minutes
Benefits: This exercise gives strenght to the lower back and stimulates the brain.

Pose 5

Stretch Pose.

Stretch Pose. Lie on your back, press the base of the spine into the ground, bring the feet together, and raise the heels 6 inches. Raise the head and shoulders 6 inches and fix your gaze on your toes, the arms stretched out and pointing toward the toes. In this position inhale and hold briefly. Exhale. Inhale. Exhale completely and apply mulbandh. Inhale and relax. This activates and balances the Third Chakra, sets the Navel Point, and aids digestion.

Benefits: This exercise activates and balances the Third Chakra, sets the Navel Point and aids in digestion.

Pose 6

Heart Center Stretch for Healing.

Heart Center Stretch for Healing. Sit in Easy Pose. 6a. Spread the arms out at an angle of 60 degrees, parallel to the ground, as if to receive someone. Spread the fingers and tense them. Take a few long deep breaths. 6b. Inhale and close the fingers into tight fists. Slowly draw the fists in toward the center of the chest as if hauling in a great weight. As they reach the center of the chest, exhale forcefully. Repeat this 2 or 3 times. 6c. Then spread the arms again at an angle of 60 degrees or more, tense the fingers, and breathe long and deep for 1 minute. 6d. Then slowly bring the hands to a position 4 inches apart in front of the chest, palms facing each other, fingers pointing up. Sta

Breath: long deep breath

Pose 7

Meditation.

Meditation. Return to a cross-legged sitting position. Meditate. Then deeply relax.