Sat Nam. Nabhi refers to the nerve plexus around the navel point. This set focuses on developing the strength of the navel point. Times indicated 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.
Alternate Leg Lifts. On back, inhale and lift right leg up to 90 degrees. Exhale and lower it. Repeat with left leg. Continue alternate leg lifts with deep powerful breathing for 10 minutes. This is for the lower digestive area.
Leg Lifts. Without pause lift both legs up to 90 degrees on inhale and lower them on exhale. For balance and energy, have the arms stretched straight up palms facing each other. 5 minutes. This is for the upper digestion and solar plexus.
Knees to chest. Bend knees and clasp them to chest with the arms, allowing the head to relax back. Rest in this position for 5 minutes. This eliminates gas and relaxes the heart.
Beginning 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 original position. Repeat and continue for 15 minutes. This charges the magnetic field and opens the navel center.
Leg Lift. On back bring left knee to the chest, hold it there with both hands and rapidly raise the right leg up to 90 degrees and down, inhaling up, exhaling down, for 1 minute. Switch legs and repeat for 1 minute. Repeat the complete cycle once more. This sets the hips and lower spine.
Front Bends. Stand up straight, raising arms overhead, hugging ears and press fingers back so that palms face the sky or ceiling. Exhale as you bend forward to touch the ground, keeping the arms straight and hugging ears, and inhale up, very slowly with deep breathing. On exhale apply mulbandh. Continue at a slow pace for 2 minutes, then more rapidly for 1 more minute. This is for the entire spinal fluid and the aura.
Nabhi Kriya
For the Navel Point - The Third Chakra
FACTOID
The
frequent practice of Kundalini Yoga,
especially
the breathing exercises, combined
with a healthy
meatless diet, has been shown to greatly assist
those who wish to quit smoking and-or drinking.
QUOTES
"A daily Sadhana practice is a must for any yoga teacher. Yogi Bhajan is consistently insistent on the practice of daily
Sadhana. This daily practice must however, be sustainable. It must
include the exercises, pranayam, meditation and duration that conforms
with the individual's ability to accomplish the practice each and every day.
A regimen, which isn't sustainable, is worthless. One's commitment to Sadhana
must be steadfast, but realistic...a doable, sustainable challenge." --Hari
Singh
"In
my experience as a teacher of Kundalini Yoga, I have observed many
people, young and old, with poor breathing habits. The practice of Kundalini
Yoga (inclusive of Breath
of Fire, Long Deep Breathing, Stretching, Internal
Massage, etc.), and other aerobic exercising, can provide additional and much
needed oxygen for oxygen starved cells, especially in the brain." --Hari
Singh
"It is incumbent on those who know to teach those who do not know." --Hari
Singh
"The
mere act of teaching implies that one wishes the world well." --Roger
Rosenblatt
"In
each and every environment, good
health and sustained wellness is dependent
on the rapid removal of waste. In
terms of your
personal health, you need to void solid waste two to
three times a day, or once between each meal, without
straining, in order to sustain health and wellness. Toxins
are rendered harmless if removed from the body quickly.
Sustainable health and wellness is defined as a human condition
wherein the rapid removal of waste is the norm." --Dieterata.com
*Consultation
with a health care professional should occur before applying adjustments
or treatments to the body, consuming medications or nutritional supplements
and before dieting, fasting or exercising. None of these activities
are herein presented as substitutes for competent medical treatment.
Alternate Leg Lifts. On back, inhale and lift right leg up to 90 degrees. Exhale and lower it. Repeat with left leg. Continue alternate leg lifts with deep powerful breathing for 10 minutes.
Leg Lifts. Without pause lift both legs up to 90 degrees on inhale and lower them on exhale. For balance and energy, have the arms stretched straight up palms facing each other. 5 minutes.
Knees to chest. Bend knees and clasp them to chest with the arms, allowing the head to relax back. Rest in this position for 5 minutes.
Beginning 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 original position. Repeat and continue for 15 minutes.
Leg Lift. On back bring left knee to the chest, hold it there with both hands and rapidly raise the right leg up to 90 degrees and down, inhaling up, exhaling down, for 1 minute. Switch legs and repeat for 1 minute. Repeat the complete cycle once more.
Front Bends. Stand up straight, raising arms overhead, hugging ears and press fingers back so that palms face the sky or ceiling. Exhale as you bend forward to touch the ground, keeping the arms straight and hugging ears, and inhale up, very slowly with deep breathing. On exhale apply mulbandh. Continue at a slow pace for 2 minutes, then more rapidly for 1 more minute.
Totally relax or 
FACTOID 
*Consultation
with a health care professional should occur before applying adjustments
or treatments to the body, consuming medications or nutritional supplements
and before dieting, fasting or exercising. None of these activities
are herein presented as substitutes for competent medical treatment.