Yoga Technology - Web Center for Kundalini Yoga

Kundalini Yoga - Nabhi Kriya

What will it do for you?

This Kundalini Yoga set or kriya focuses on developing the strength of the navel point. Together, these exercises get the abdominal area in shape quickly.
Times indicated are for advanced students. To begin practice, start with 3-5 minutes on the longer exercises.

How to do it:

A - Lower Digestive Area
On the back, inhale and lift right leg up to 90°, exhale and lower it. Repeat with left leg.
Continue alternate leg lifts with deep, powerful breathing for 10 minutes.

B - Upper Digestion & Solar Plexus
Without pause, lift both legs up to 90° on inhale, and lower them on exhale, arms stretched straight up too, palms facing each other, for balance and energy.
5 minutes.

C - Eliminate Gas & Relax the Heart

Bend knees and clasp them to chest with the arms, allowing the head to relax back.
Rest in this position for 5 minutes.

D - Charge Magnetic Field & Open Navel Center
In position C above, inhale, open the arms straight out to the sides on the ground and extend the legs straight out to 60°. Exhale and return to original position.
Repeat and continue for 15 minutes.


E - Set Hips and Lower Spine
On back, bring left knee to the chest, hold it there with both hands, and rapidly raise the right leg to 90° and down, inhaling up, exhaling down, for 1 minute.
Switch legs and repeat for 1 minute.
Repeat the complete cycle once more.

F - Entire Spine, Spinal Fluid & Aura
Stand up straight, raising arms overhead, hugging ears, and press fingers back so that palms face sky / 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 Mulbhanda or Root Lock.
Continue at a slow pace for 2 minutes, then more rapidly for 1 more minute.

G - Relaxation / Meditation
Totally relax or meditate for 10-15 minutes.
Introduction to Kundalini Yoga

Introduction to Kundalini Yoga

by Guru Rattana, Ph.D.

meditations & mantras
Yogi Bhajan's "greatest hits". Ideal for beginners.



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