Sukhraj's Weekly Inspiration - Week of April 1st

Week of April 1st

40 Days of Nabhi Kriya

Sat Nam All,

I have been setting you up for this practice since the beginning of the year. It is so powerful—truly one of my favorite practices. I am looking forward to sharing something I love so much with you all. This practice will bring such confidence and power to your word. It will release what you already have, you just have to work for it. So, we will do it together over the next 40 days, every Monday in my 9am class at Raj. You will see how much strength you will create over time. I’m excited for you!

On a personal note, I’m feeling much further away from this little virus I’ve had, but will continue to take it easy. I look forward to a full week of teaching. I hosted the Level 2 Vitality and Stress Teacher Training class this weekend and here are a couple gems from it, as well as more info on Nabhi Kryia.  

- Sukhraj


"Whatever happens, our commitment is to use it to awaken our heart. As one of the slogans says, ‘All activities should be done with one intention.’ That intention is to realize our connection with all beings."

– Pema Chödron


Nabhi refers to the nerve plexus around the navel point. This set focuses on developing the strength of the navel point. The times indicated for each exercise are for advanced students. To begin the practice, start with 3 - 5 minutes on the longer exercises. This kriya will get the abdominal area in shape very quickly and activate the power of the Third Chakra.


1. Alternating Leg Lifts

Lie flat on the back. Inhale and Iift the right leg up to 90 degrees. Exhale and lower it. Repeat with the left leg. Continue alternate leg lifts with deep powerful breathing for 10 minutes. This exercise is for the lower digestive area.


2. Leg Lifts

Without stopping, inhale and lift both legs up to 90 degrees. Exhale as you lower them. Stretch the arms straight up toward the sky, palms facing toward each other for balance and energy. Continue for 5 minutes. This exercise is for the upper digestion and solar plexus.


3. Knees to Chest

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


4. This exercise flows from one position to the other without a break. 

Starting with the knees to the chest in position 3 above, inhale and open the arms straight out to the sides on the ground, and extend the legs straight to 60 degrees. Exhale and return to the original position. Continue for 15 minutes. This exercise changes the magnetic field and opens the navel center.


5. Leg Lift

Lie on the back. Bring the left knee to the chest. Hold it there with both hands and rapidly raise the right leg up to 90 degrees and down. Inhale up, exhale down for 1 minute. Switch legs and repeat for 1 minute. Repeat the complete cycle for both legs one more time. This exercise sets the hips and lower spine.


6. Front Bends

Stand up straight. Raise the arms over the head so they hug the ears. Press the fingers back so the palms face the sky. Exhale as you bend forward to touch the ground with the palms, keeping the arms straight and hugging the ears. Inhale up very slowly with deep breathing. On the exhale, apply mulbandh. Continue for 2 minutes, then increase the pace more rapidly for 1 more minute. This exercise is for the entire spinal fluid and the aura.


7. Totally relax or meditate for 10 to 15 minutes.

Watch the Nabhi Kriya video.

©The Teachings of Yogi Bhajan

This kriya can be found at the Yogi Bhajan Library of Teachings.


Use this Kundalini playlist for your practice and meditation.

Enjoy this Vinyasa playlist that supports your flow.

Take good care of yourself.
Looking forward to seeing you at Raj!