To gain strength for tolerance and humility, the navel center needs to be developed. This kriya works on the abdomen, stimulating the navel energy to rise to the higher centers and then integrating it with the whole aura. It is a good preparation for meditation. Two cycles of this kriya give you a good physical tuneup.
I. Sit in Easy Pose with the spine straight. Lock the fingertips into Bear Grip with the right palm facing down. Push the side of the hands into the Navel Point as you exhale completely. Hold the breath out, then inhale and hold the breath for 7 to 8 seconds. Continue this cycle for 3 minutes.
2. Sat Kriya with palms flat: Sit on the heels and raise the arms overhead with palms flat together. Pull in the Navel Point as you say Sat. Relax the Navel Point as you say Nam. Continue for 3 minutes.
3. Stretch the legs out straight in front of you. Place the palms on the ground behind you. Raise both legs to 60° and hold this position with Breath of Fire. Continue for 2 minutes. To end: Inhale, exhale, apply mulbandh. Then relax immediately into Easy Pose and belly laugh loudly for I minute.
4. In Easy Pose, bring your hands into fists at the shoulders. Inhale deeply and suspend the breath. Begin punching forward (as in boxing) with alternate hands. When you must, exhale and inhale deeply to continue. 3 minutes.
5. Sit in Easy Pose. Alternate between Camel Ride and Shoulder Shrugs:
a) put the hands on the shins and inhale as you flex the spine forward. Exhale as you extend it back.
b) Inhale and lift the shoulders up to the ears, exhale and drop the shoulders down. The pace is about 5 full cycles in 10 seconds. Continue this cycle with deep breaths for 3 minutes. Then inhale, exhale completely, apply mulbandh. Relax.
© The Teachings of Yogi Bhajan
This kriya can be found in the Sadhana Guidelines 2nd Edition, p. 118, available through KRI.