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february / march 2018yogajournal.com.sgONE OF THE MOST POWERFUL Kundalini kriyas, or
sequences, for finding the strength to break bad habits
is a series of 13 poses called the Advanced Abdominal-
Strengthening Kriya. In part, this combination of movements
and breathwork gives you an exceptional core workout.
On a deeper level, it activates the third chakra, the energy
center at your navel that is the source of willpower, where
transformation and empowerment start. When this energy
vortex is active and balanced, you feel grounded; the need to
reach outside yourself to feel better is quieted.
Try the practice on these pages every day for the next 40
days—the amount of time it takes to encode a new pattern
of behavior, according to Kundalini theory. Mornings are
best, before you get pulled into the drama of the day. Make
this kriya your new habit and you will see negative thinking,Advanced Abdominal-Strengthening Kriya
self-doubt, procrastination, and resentment—the feelings
often underlying addictive behavior—slowly melt away and
become replaced by contentment, fulfilment, freedom, and
the strength to follow through on whatever resolutions or
changes you want to make and keep in the new year.
Begin by chanting the Kundalini Adi mantra three times:
Ong namo guru dev namo (“I bow to the divine creative
consciousness within; I bow to the teacher within”). Start
slow, taking rests when you need to and gradually building
up to the times given for each pose. Keep the eyes closed
and focus on the third eye—the chakra or energy center
between your eyebrows. Deepen your focus by mentally
repeating Sat (“truth”) as you inhale, Nam (“identity”) as you
exhale. Make sure to pause for at least 30 to 60 seconds after
each pose.1 ALTERNATE LEG LIFTS
Come to your back. Inhale slowly as you pull the
low belly in and lift your left leg to 90 degrees,
toes pointed toward the ceiling. Exhale slowly as
you lower it down. Place your hands under your
hips if you need extra support for your lower
back. Alternate left and right legs, and continue
for 3 minutes. This pose begins to spark energy
at the navel point.2 CROSS CRAWL
Stay lying down, with your legs out in
front of you and your arms by your sides.
Inhale and bend your left knee into your
chest as you bring your right arm up over
your head. Exhale and straighten your left
knee, lowering the leg and right arm back
to the floor. Switch sides and continue to
alternate, using long, deep breaths, for 3
minutes. Concentrating your awareness
at your navel point helps to build energy
around your third chakra.MODELS: KIA MILLER AND TOMMY ROSEN; STYLIST: EMILY CHOI; HAIR/MAKEUP: KATHRYN MACKAY; TOMMY ROSEN: TOP: VINCE (TOMMY’S OWN); BOTTOMS: PRANA (TOMMY’S OWN); KIA MILLER: TUNIC: JOHNNY WAS; TOP AND BOTTOMS: SOYBU