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    Library of Teachings - Nabhi Kriya For Prana Apana - ©the-Teachings-Of-Yogi-Bhajan

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    ValentinaZocca
    This kriya balances prana and apana by focusing on the Third Chakra at the Navel Point and then at the Heart Center. It consists of eight exercises including stretches, poses, and meditation that are beneficial for general strength, digestion, abdominal toning, alleviating mild depression, and developing healing energy in the hands.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Library of Teachings - Nabhi Kriya For Prana Apana - ©the-Teachings-Of-Yogi-Bhajan

    Uploaded by

    ValentinaZocca
    284 views5 pages
    This kriya balances prana and apana by focusing on the Third Chakra at the Navel Point and then at the Heart Center. It consists of eight exercises including stretches, poses, and meditation that are beneficial for general strength, digestion, abdominal toning, alleviating mild depression, and developing healing energy in the hands.

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    Library of Teachings – Nabhi Kriya for Prana Apana – ©the-teachings-of-yogi-bhajan

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    This kriya balances prana and apana by focusing on the Third Chakra at the Navel Point and then at the Heart Center. It consists of eight exercises including stretches, poses, and meditation that are beneficial for general strength, digestion, abdominal toning, alleviating mild depression, and developing healing energy in the hands.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    284 views5 pages

    Library of Teachings - Nabhi Kriya For Prana Apana - ©the-Teachings-Of-Yogi-Bhajan

    Uploaded by

    ValentinaZocca
    This kriya balances prana and apana by focusing on the Third Chakra at the Navel Point and then at the Heart Center. It consists of eight exercises including stretches, poses, and meditation that are beneficial for general strength, digestion, abdominal toning, alleviating mild depression, and developing healing energy in the hands.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    29/8/2021 Library of Teachings 

    – Nabhi Kriya for Prana Apana – ©the-teachings-of-yogi-bhajan

    Nabhi Kriya for Prana-Apana

    8 exercises 18 min - 43 min KRI International Teacher Training Manual Level 1

    This kriya balances prana and apana by focusing on the Third Chakra at the Navel Point and then at the Heart Center.
    It is good for general strength, for digestion, for abdominal toning, for alleviating mild depression and for developing
    the healing flow of prana through the hands.

    1. Life Nerve Stretch - One Leg at a Time


    Comments: This exercise opens the lungs, balances the polarity of the aura, and stimulates the pituitary.

    Right Leg (1 minute to 2 minutes)


    1. Sit with the right leg straight out and the left foot on the right
    thigh. Grab the big toe of the right foot with the thumbs of both
    hands, pressing against the toenail and the first two fingers of
    both hands applying a pressure against the soft part of the toe.
    2. Pull back on the big toe. Stretch the spine straight and apply
    Neck Lock. Begin Breath of Fire.

    Left Leg (1 minute to 2 minutes)


    1. Inhale, change legs, and continue.

    To End
    1. Inhale and relax.

    Breath Breath of Fire

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    29/8/2021 Library of Teachings – Nabhi Kriya for Prana Apana – ©the-teachings-of-yogi-bhajan

    2. Kicking Buttocks
    Comments: This exercise is an aid to digestion.

    Kicking Buttocks (1 minute to 3 minutes)


    1. Lie on your back with your arms at your sides. Bring the knees
    into the chest and begin alternately kicking the buttocks with the
    heels.
    2. Inhale as you raise each leg, exhale as you strike the buttocks.

    To End
    1. Inhale and relax.

    3. Leg Pistoning
    Comments: This exercise aids in digestion.

    Leg Pistoning (1 minute to 3 minutes)


    1. Remaining on the back, raise both legs to 18 inches.
    2. 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.
    3. Continue this push-pull motion with powerful breathing.

    To End
    1. Inhale and extend both legs out.
    2. Exhale and relax.

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    29/8/2021 Library of Teachings – Nabhi Kriya for Prana Apana – ©the-teachings-of-yogi-bhajan

    4. Front Platform
    Comments: This exercise gives strength to the lower back and stimulates the brain.

    Front Platform (1 minute to 3 minutes)


    1. Lie on the stomach. Place the hands under the shoulders and
    raise the body until the elbows lock.
    2. The weight of the body is supported by either the palms or the
    fingertips, and the tops of the feet. The body forms a straight
    line from head to toes.
    3. Begin Breath of Fire.

    To End
    1. Inhale and hold the breath briefly.
    2. Exhale, inhale, then exhale completely and hold the breath out
    briefly.
    3. Inhale and relax.

    Breath Breath of Fire

    5. Stretch Pose
    Comments: This exercise activates and balances the Third Chakra, sets the Navel Point and aids in digestion.

    Stretch Pose (1 minute)


    1. Lie on the back, push the base of the spine into the ground,
    bring the feet together, and raise the heels 6 inches.
    2. Raise the head and shoulders 6 inches and stare at your toes
    with the arms stretched out, pointing at the toes.
    3. In this position inhale and hold briefly. Exhale. Inhale. Exhale
    completely and apply mulbandh. Inhale and relax.

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    29/8/2021 Library of Teachings – Nabhi Kriya for Prana Apana – ©the-teachings-of-yogi-bhajan

    6. Heart Center Stretch for Healing


    Comments: This exercise brings mental and physical focus to the hands and opens the Heart Center.

    Arms Wide (20 seconds)


    1. Sit in Easy Pose.
    2. 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 Center being the point of the "V".
    3. Spread and tense all fingers. Breathe long and deep.

    Pulling to Center (2 to 3 reps)


    1. Inhale, and bring the fingers into tight fists. Slowly bring the fists
    to the center of the chest as if bringing in a great weight.
    2. When they reach the center of the chest exhale forcefully and
    repeat.

    Arms Wide (30 seconds to 1 minute)


    1. Spreading the arms at an angle of 60 degrees or more, tense the
    fingers and breathe long and deep.
    2. The arms create a large "V", with the Heart Center being the
    point of the "V".

    Hands 4 Inches Apart (1 minute to 2 minutes)


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

    Prayer Pose (1 minute)


    1. Bring the palms together at the center of the chest into Prayer
    Pose.
    2. Meditate at the Brow Point.

    Prayer Pose, Bowing (1 minute to 2 minutes)


    1. Keeping the hands at the Heart Center, bend forward from the
    waist and bring the forehead to the floor.
    2. Relax in this position.

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    29/8/2021 Library of Teachings – Nabhi Kriya for Prana Apana – ©the-teachings-of-yogi-bhajan

    7. Meditation
    Meditation (3 minutes to 11 minutes)
    1. Return to a cross-legged sitting position.
    2. Meditate.

    8. Relaxation
    Relaxation (5 minutes to 11 minutes)
    1. Deeply relax.

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