Nabhi Kriya for prana and apana

Explore the powerful Nabhi Kriya for Prana Apanaa, a transformative Kundalini Yoga practice designed to harmonise your vital life forces. Discover how this kriya strengthens your core and uplifts your spirit.

Balancing your inner energy

The Nabhi Kriya for Prana Apanaa is a profound practice that balances your 'prana' (inward and upward flowing energy) and 'apana' (outward and downward flowing energy). This kriya specifically targets the Third Chakra at the Navel Point and then extends its focus to the heart centre, creating a harmonious flow throughout your body and mind.

This kriya is excellent for developing general strength, improving digestion, and toning the abdominal area. Beyond the physical, it is known to help alleviate mild depression and cultivate a healing flow of 'prana' through the hands, promoting overall well-being. It's a practice that offers benefits for everyone, regardless of specific goals.

Step-by-step guide to Nabhi Kriya

Follow these steps with accompanying images to master the Nabhi Kriya for Prana Apana.

Life Nerve Stretch Variation

Sit tall on the sit bones, with the right leg extended out, and the left foot against the right thigh or the right groin. Keeping the spine elongated, flex over the thigh from the waist to grab the big toe of the right foot with the thumbs and the first two fingers of both hands pressing against the big toenail. Pull back on the big toe, apply pressure on the soft part of the toe. Stretch the spine straight and apply neck lock. Begin Breath of Fire.

Continue for one to two minutes. Then inhale, change legs, and continue for one to two minutes more.

Inhale, exhale, and relax.

Kicking Buttocks

Lie on the back with arms at your sides. Palms flat on the ground. Bring the knees into the chest and begin alternately kicking the buttocks with the heels. Inhale as you raise each leg, exhale as the heel strikes the buttocks.

Continue one to three minutes.

Inhale, exhale, and relax.

Leg Pistoning

Still on the back, raise both legs to 18 inches. Keep a light root lock on and press the sacrum and lower back into the ground through the entire exercise. Inhale and draw the left knee to the chest. Exhale as you extend the left leg and simultaneously draw the right knee to the chest, keeping the lower legs parallel to the floor.

Continue this push-pull motion with powerful breathing for one to three minutes. Inhale and extend both legs out. Exhale, and relax.

Front Platform

lie on the stomach, palms on the ground under the shoulders. Leaving the tops of the feet on the floor, push up until the body is in a diagonal line from the toes to the top of the head. Begin breath of Fire. Continue for one to three minutes. Inhale and hold the breath briefly. Exhale. Inhale. Then exhale completely and hold the breath out briefly. Inhale and relax.

Stretch Pose

Lie on the back. Bend the knees and bring the legs towards the chest. Engage the navel point and a strong root lock, rooting through the navel point and the sacrum, so it presses against the floor, engage in the deepest layer of the abdominals. Inhale. Exhale and simultaneously stretch your legs so the feet are six inches off the floor while bringing the chin into the chest, eyes open and looking at the pointed toes. Arms reach towards the feet, either alongside the body with palms towards the thighs or hands over the thighs, palms facing down. In this position inhale and hold briefly exhale. Inhale. Exhale completely and apply the root lock. Inhale and relax.

Heart Center Stretch for Healing

a) Sit tall on the sit bones in easy pose with a light neck lock Spread the arms at an angle of 60 degrees parallel to the ground as if to receive someone. The arms create a large V, with the heart centre being the point of the V. Spread and tense all the fingers take a few long deep breaths

b) Inhale, and bring the fingers into tight fists. Slowly bring the fist to the centre of the chest as if bringing in a great weight. When they reach the centre of the chest exhale forcefully. Repeat this procedure two or three times

c) Spreading the arms at an angle of 60 degrees or more, tense the fingers and breathe long and deep. The arms create a large V with the heart centre being the point of the V. One minute.

d) Slowly bring the hands to a position 4 inches apart in front of the chest with the palms facing each other, fingers pointing up. Staring at the space between the palms, feel the energy flow between the hands. Continue long deep breathing in this position for one to two minutes.