Kundalini Yoga Set

 Kundalini Yoga Sets are Kriyas

They create a desired outcome.  Some are very short and some quite long.  They vary in difficulty.  The impacts vary too!

Here is Jaap Kaur’s all time favorite.  Best to keep her strong. Builds core & alignment. 


Nabhi Kriya

First taught by Yogi Bhajan in June, 1971


Purpose–Strengthens the navel 3rd chakra and core abdominal muscles. Creates a strong foundation.

Makes you very strong and able to take action.

Note: Tilt pelvic and coccyx (bottom tip of spine) up to roll the lower back in the floor for support.  Engage root lock (engage in sequence and hold anus, sex organs, and navel) during leg lifts to support abdominal muscles.


1. Lying on your back, raise your right leg up 90 degrees while inhaling, lower it gently to floor while exhaling. Raise your left leg 90 degrees inhaling, lower exhaling.

Continue alternating legs & keep them straight.   Be sure heels and sitz bones align.   (1 min, 3 min, or 5 min)

For: Lower digestion


 2. Lying on your back, raise arms straight up, hands stretch up and tighten arms & hands for power. Inhale while raising both legs up together to 90 degrees.

Exhale while lowering them together. Controlled and gently the feet touch down and go back up.  Continue. (1, 2, or 3 min)

For: Upper digestion



3. Lying on your back, keep your head on the floor, bring your knees to your chest and wrap your hands around the outside of the knees.

Relax the same length as in exercise #1    1, 3, 5 min).

For: Gas & heart


4. Inhale as you open arms straight out to the sides (arms above armpits and back of hands touch floor) while stretching legs out straight and up 60 degrees from the floor.

Exhale while bringing yourself back into position #3.   (3, 5, or 10 min)

For: Charging magnetic field and to open naval center.


5. Hold left knee to chest with both your hands.

Raise straight right leg up and 90 degree then down.  Then switch and hold right knee to chest, raise straight left leg up 90 degrees & down.

Be sure heels and sitz bones align.  (inhale up, exhale down) for 1 minute

For: Setting hips and lower spine.


6. Stand up straight, feet are shoulder width apart, arms are up over your head by ears, palms face the ceiling.  Align, Knees not locked.

Bend from the hips. Exhale down towards floor, pull and release root lock at bottom.  Inhale arms up with palms facing ceiling.

As you move down and up, keep your ears and head between your arms. Relax the hands down as far as they can go on the exhale.

Slow for 2 minutes, rapid 1 minute.   For: Spinal fluid and aura.


7. Relax on back in corpse pose. Arms by your sides, palms up, feet any comfortable distance apart. Let your mind be relaxed and void of busy thoughts.

5 minutes or same length as #1. Relaxation is just as important as the movement.

For: Allows the body to integrate the energy that was created in the movement and use it for healing.