Centering the navel point for the chronically inflexible.

August 11, 2001

I've been reading Transition to a Heart Centered World and I'm somewhat

discouraged by the yoga sets. I do the basic spinal series as outlined in Dr.

Dhrama's Brian Logevity and the Wake Up Series in THCW. All of those yoga sets

that require back bends, open hips, loose hamstrings, flexible knees are out of

the question for this 49 year old who has a history of knee operations.

I've also been doing about 25 to 30 minutes of meditation daily and have yet to

see any real progress (though I'm not about to stop). Under the "Navel

Adjustment Kriya" in THCW, Dr. Gururattan says that "without naval energy, you

can meditate for years and not have the effect you can get in 3 days with navel

energy!" In performing the test for a centered navel point, I tested weak and

off centered. The exercises suggested, other than the strech pose, are

absolutely impossible for me, though w/ towels or belts I could do a modified

bow pose. Are there less strenous procedures for cenering a navel point? And

are there particularly good sets for the phsically inflexible that don't require

so much flexibilty around the hip and knee joints. I suppose there are others,

unlike myself, who must have the reverse problem. That is they are relatively

flexible in the lower body and inflexible in the upper trunk. So in general (1)

what recommendations do you make to those of us who are inflexible in regards to

many of the yoga sets, (2) are there any particular sets especially appropriate

for those who are chronically inflexible, and (3) what is an alternative kriya

for centering the navel point?

Thanks in advance for your help. This group has been a constant source of

encouragement and help for me as this lifelong skeptic embarks on a spiritual

path.

Joe

August 11, 2001

Sat Nam, Joe

The nabhi kriya (one of the lessons at the KY online site) is a good

exercise for the abdominal area, and doesn't put much stress on the knees,

although it stretches the legs, involves leglifts. After some practice I got

the kriya up to the recommended times, and never fails to strengthen and

center my heartbeat right at the navel point. Hope this helps.

-thomas

-

"Joe Estes" <jestes1

Saturday, August 11, 2001 11:16 AM

Centering the navel point for the chronically

inflexible.

> I've been reading Transition to a Heart Centered World and I'm somewhat

discouraged by the yoga sets. I do the basic spinal series as outlined in

Dr. Dhrama's Brian Logevity and the Wake Up Series in THCW. All of those

yoga sets that require back bends, open hips, loose hamstrings, flexible

knees are out of the question for this 49 year old who has a history of knee

operations.

> I've also been doing about 25 to 30 minutes of meditation daily and have

yet to see any real progress (though I'm not about to stop). Under the

"Navel Adjustment Kriya" in THCW, Dr. Gururattan says that "without naval

energy, you can meditate for years and not have the effect you can get in 3

days with navel energy!" In performing the test for a centered navel point,

I tested weak and off centered. The exercises suggested, other than the

strech pose, are absolutely impossible for me, though w/ towels or belts I

could do a modified bow pose. Are there less strenous procedures for

cenering a navel point? And are there particularly good sets for the

phsically inflexible that don't require so much flexibilty around the hip

and knee joints. I suppose there are others, unlike myself, who must have

the reverse problem. That is they are relatively flexible in the lower body

and inflexible in the upper trunk. So in general (1) what recommendations

do you make to those of us who are inflexible in regards to many of the yoga

sets, (2) are there any particular sets especially appropriate for those who

are chronically inflexible, and (3) what is an alternative kriya for

centering the navel point?

>

> Thanks in advance for your help. This group has been a constant source of

encouragement and help for me as this lifelong skeptic embarks on a

spiritual path.

>

> Joe

>

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August 11, 2001

Hi Joe,

> The exercises suggested, other than the strech pose, are absolutely

impossible for me, though w/ towels or belts I could do a modified bow pose.

Are there less strenous procedures for cenering a navel point?

Sure there are ; ). BTW, if you can do stretch pose that is wonderful. Try

increasing the time to 3 mins and you probably won't have to do anything

else. Aside from this, maybe the exercises you mentioned work faster, but

there are other things you can do. For instance, navel pumps. There is an

exercise that goes like this:

Sit on your heels (or on a cushion between your heels if that is

uncomfortable), incline your head back as much as is comfortable, and lift

your arms parallel to the ground, palms up (if that makes you lose your

balance, you can keep the hands resting on your thighs). Inhale deeply, then

keep the breath in and say to yourself: "Hari Hari Hari Hari Hari Hari Har"

(Hari 6 times and Har at the end). With every word pump your navel point

(and once you can do that comfortably after some practice, you can change to

pumping the navel on every syllable - ie, twice on each Hari). After "Har"

let the breath out, then keep the breath out and do the same pumping

sequence with the breath out, and continue for 3 mins. This exercise puts

very little stress on the lower body, however because of the head position

it might make you dizzy. Experiment with some of the modifications suggested

to see what is comfortable for you.

You can also do this exercise while standing. Bend forwards a little bit,

look down, and have your palms on your thighs with your elbows bent out to

the sides. Then you can continue same as above.

Another good practice is to keep your navel strong (slightly contracted) at

all times. Do this consciously when you can. When you notice that your navel

area is "going soft" contract it a little and keep being aware of it. Yogi

Bhajan also recommends "speaking from the navel". When you speak, instead of

hearing the words coming from your lips or the throat, hear them coming from

the navel point. Slightly contract the navel point as you speak. This will

happen naturally after a while and it is very good.

> So in general (1) what recommendations do you make to those of us who are

inflexible in regards to many of the yoga sets,

Modify! Do as much as you can as well as you can, use props if you need

them, and don't strain yourself. Sure it is good to do the exercises as they

are described. But is it much better to do modified versions than nothing at

all. So when you find an exercise that you can't do the way it is presented,

don't give up on it. Instead try to modify it so that you can do at least a

little bit for at least a short time. Can't do leg lifts? Bend your knees

and go slowly. Can't do bridge pose? Find a lower chair that you can support

your back on. Never give up.

> (2) are there any particular sets especially appropriate for those who are

chronically inflexible,

You might try Ravi Singh's Golden Yoga video, which has exactly this

condition in mind.

> and (3) what is an alternative kriya for centering the navel point?

There are many such kriyas, but I am afraid you won't find any of them much

easier. You could try the exercises I mentioned, and then you could try

modifying the kriya you were trying to do. The rule is that anything that

helps you do an exercise is a good thing. So don't be afraid to experiment.

Many blessings,

Satsang Kaur

August 12, 2001

Sat Nam Satsang Kaur,

I like the navel exercise you posted here using Hari, Hari, Hari, Hari, Hari,

Hari, Har. While the palms are turned facing upwards are the Mercury fingers

touching?

Bhakti and Peace

Larry

-

Satsang Kaur

Saturday, August 11, 2001 7:54 PM

Kundaliniyoga

Re: Centering the navel point for the chronically