NAVEL, NABHI, NAAF, SOLAR PLEXUS

It is the pit of the stomach.and is one of the great autonomic plexuses of the body in which the nerve fibers of the sympathetic system and the parasympathetic system combine. It is a dense cluster of nerve cells and supporting tissue, It is also known as the celiac plexus. Through branches it controls many vital functions such as adrenal secretion and intestinal contraction etc. It circulates energy to the entire body and plays an important role in the development, circulation and control of human life. It is also known as the second brain of our body. There is a strong relationship between navel and brain. As humans are becoming more and more modern and materialistic, the stress is also increasing, which causes the navel imbalance. Any fear arising inside the human brain directly affects the navel. The role played by the navel is recognized mostly in Ayurveda, Unani systems of medicine and Tibb Arabi.(Native Arab Medicine), but not in Allopathy, Homeopathy and other systems. A healthy navel center increases physical energy, brightens the aura of the body, enhances physical attraction and beauty. It keeps the person, active and energetic, stress free, makes the nerves and muscles active, increases the memory and produces healthy semen. Navel is deeply related to our digestive system, hence any imbalance in navel leads to sour belches, indigestion, constipation, loose motions etc. and causes sudden weight gains and losses. Just as a misalignment may occur within the spinal cord, so a misalignment of the navel and stomach muscles may also occur. Normally the displacement of the navel has relation to weakening of ligaments related to large intestine. There are several reasons for this imbalance, like lifting heavy weights, while playing, eating very spicy food, when the person loses control while walking due to some obstruction or holes on the road, or some physical action which is done carelessly, and also emotional disturbance, jumping or landing on one leg or pressure falling on one leg, picking up heavy objects, a sudden twisting or bending movement, sexual activity. The displacement is directly connected with the nervous system, stomach and muscles and will affect each of these in some manner. Unhealthy navel causes impotency The displacement is said to occur more in women and may produce unaccountable menstrual pain and excessive or scanty bleeding. Medicines don't work because it is due to the displacement of a nerve from its usual place in the body. Sometimes the shifts are confused with hiatus hernias due to wrong diagnosis. Symptoms of unhealthy navel center: Imbalance in navel causes sudden weight gains and losses, which affects the physical structure and look of the person. Symptoms of healthy navel center: Navel is the center for consciousness. Balanced navel is necessary for healthy mind, body and soul. Balanced navel prevents stomach related problems. A healthy navel center increases physical energy and brightens the aura of the body. The physical attraction and beauty get enhanced. A balanced and healthy navel center balances the mind and brain and keeps the person stress free and increases the memory. A person with healthy navel center remains active and energetic. Navel displacement is the condition when the navel Centre shifts. It is also called shift in solar plexus. Sometimes Solar Plexus shifts are confused with hiatus hernias due to wrong diagnosis. The center shifts upward or downward when excess weight is lifted, or when there is severe gas trouble. In such cases, the throbbing will not be noticed somewhere around the navel. The upward shifting of the solar plexus leads to constipation, and the downward shifting brings more motions every time there is a pressure. If a person has cancer of the colon, there is chronic constipation and it has been found out that the solar plexus has moved upwards. It is

advisable to check the position of the solar plexus before starting a treatment. The solar plexus is like the mains springs of a watch. Unless it is set right, treatment may not give the desired result.

Indications of Solar Plexus Imbalance

Join both your palms together and try to match the lines of both palms and base of the little fingers with each other. If the top lines do not match it indicates imbalance in solar plexus. Another method is to make the patient lie on a flat surface and join the toes of both the feet together. If there is imbalance then one of the toes will be taller than the other. Problems Due to Solar Plexus Shifting : Apart from the acute abdomen pain patients experience heartburn and regurgitation, when stomach acid reaches the esophagus. Sometimes the upward movement of the Solar Plexus compresses the diaphragm which the protective layer around the heart and it may be wrongly thought that there is some problem in the heart. Solar Plexus moves upwards or downwards. Upwards causes constipation and downwards causes diarrhea. While in most cases the navel will move in an upward or downward direction, a sideways movement is also sometimes noticeable. The displacement is directly connected with the navel, nerves, and stomach muscles and will affect each of these in some manner. When navel shifts towards left hip, the person complains of pain and tension on the right upper side of the body and this could affect the liver, gall bladder, abdomen and right kidney. Sometimes the person also complains of pain in lumbar region (waist part) or left leg. When navel shifts towards left side, it affects the right side of the body. It causes stiffness in kidneys, intestines along with pain. When navel shifts towards left side, it causes pain, tension and stiffness in the right lower part of the body. It affects the pancreas, spleen and left kidney. It could also lead to menstrual disorders in women. When navel shifts towards right side, it causes pain and tension on the lower side of the body, and affects liver, gall bladder, and left kidney along with intestinal problems.

MEDICINES
Medicines don't work for cases of dislocations because it is due to the displacement of a nerve from its usual place in the body. Physical intervention is a must. However medicines do help in maintenance and upkeep.

Homeo Medicines :
Use Alumina 30 three doses (if the navel is abnormally pulled back) and for constipation. Use Spigelia 30 one dose for pulled nerves, strangulated nerves, or pain around navel. Antimonium Crudum 30 for stomach disorders. Use dioscorea for radiating pains. Arnica 30 for regular pains.

Bach Flower Remedies:

Pine, Crab Apple and Larch

HERBAL TREATMENT a. Rapeseed oil : Take a cloth, big enough to cover the navel from all sides. Soak it with rapeseed oil ( Torai ke beej or Tilli ke beej or Sarsoon ke beej ) and pour a few drops in the navel and place the soaked cloth on all sides of the navel. Do this once a week. b. Saunf : Take powder of 25 grams of Saunf (Fennel seeds) and take it with Jaggery ("Gud" in hindi). Eat this but do not take water for half an hour. This is also supposed to be good and you can try this. c. Ginger : Pour ginger juice on navel and massage the area to control loose motions and cure all stomach diseases. d. Milkweed : Apply the latex of milkweed (Aak ke patte ka doodh) on the navel region to cure dislocation. e. Bush Lucerne (Desmodium gyroides) helpful.

BENEFICIAL FOODS
Amla (Indian gooseberry) is considered good as a medicine for this disease. Most yellow skinned or fleshed foods are good for energizing the Solar Plexus. Yellow colored foods are instant energy boosters and have great nutritional value. These are foods good for the nervous system and directly involved with the organs that are a part of the digestive system. Some examples of yellow skinned or fleshed fruits and vegetables are yellow corn, grapefruit, lemons, yellow squashes, yellow lentils, Bananas, Mangoes, Pears, Yellow apples, yellow peppers, Star fruit, quince etc. The herbs and spices belonging to the yellow group are ginger, peppermint, spearmint, melissa, turmeric, cumin, fennel, Dandelion flowers and chamomile. Eating these foods is beneficial.

Essential Oils
Aromatherapy is a natural, safe and effective way to enhance your health and well-being and can produce satisfying results where other methods have failed. Using the essential oils appropriate to your mind, body, spirit, and character and help you maintain good health. There are several essential oils and incenses used on the Solar Plexus Chakra. Some of these are Rosemary, Peppermint, Carnation, Bergamot, Cedarwood, Ylang Ylang, Vertivert, juniper and lavender. However it is important to use only therapeutic-grade essential oils. If you are pregnant or suffering from serious health conditions consult a Doctor before using these Oils.

DETECTION AND TREATMENT

The reasons for the slipping of the navel relate to our daily routine. Working wrongly, sitting wrongly, and sleeping wrongly could all cause the slippage of the navel. People who always run or walk very fast or put more weight on one leg while walking may find their navel displaced. Running to board a bus or train, heavy weight lifting, working more than their capability allows or doing exercises with jerking movements may find their navel displaced. Certain occupations cause people to regularly sit or stand in a wrong position, e.g. tailoring, driving or using a computer, while seated in crouched manner, working for too long a time sitting or standing can result in the navel being displaced. Those who kick start a scooter or motor cycle may find their navel slipping to right side. Love making or sexual intercourse in some poses may also displace the navel. A sudden jerk or fall or falling from a height may also displace navel. Normally the navel travels upwards in this. If the jerk is transmitted to the left foot, the navel will get displaced towards right & vice-versa. Generally the navel of the male gets displaced towards the left and that of women towards the right. Even though once corrected also, due to daily routine, it may again get displaced. One should occasionally check the navel of his family members also, so that corrective actions can be taken in time. If somebody is critically ill in the family or neighborhood, the checking of navel could unravel one essential reason of the sickness. Once it is corrected, medical science could bring relief faster.

FINDING THE POSITION OF THE NAVEL: To check the navel position there are various methods. 1) In the morning, before taking any food, place the thumb on the navel. If you feel vibrations or pulsations like the heart beating, the navel is at its correct place. 2) Lie on your back. Put both arms at the side of the body and both big toes together. If both the big toes are parallel, it is an indication that the navel is central, otherwise slippage is indicated. Put both hands out straight in front so that the palms touch on the sides. Just below the little finger there is a `heart line` in the palm. With both the heart lines in one line, check whether the top ends of the little fingers are matching i.e in one line. If not, the navel is most likely displaced.

METHODS OF DETECTION AND CORRECTION

1. TOES :

Testing with toes: Lie on your back, keeping your arms straight on your sides. Keep the legs straight and the toes upright and look at the toes. The two big toes must be level. If they are not, it indicates a disturbance in the solar plexus. Pull the smaller toe to correct it while pressing the knee of the leg on which the thumb is lower. Pull the thumb a few times. Check again. If the thumbs are in equal height, the solar plexus has been corrected. Do it twice or thrice a day. For stubborn cases, lie down facing floor. Ask the partner to lift up your left hand and the left leg catching from ankles and wrist. Ask him to place one of his legs very firmly in the centre of your back around L5 position. Carefully and slowly start pulling both leg and hand simultaneously upwards and towards centre perpendicular to your back. Alternate with the other hand and other leg. Do it one or two times. It should correct. For more stubborn cases, Lie down on the floor facing the floor. Catch both the ankles of the legs with respective hands like the way we do in Dhanurasan. It should be very firmly caught with a good grip. Ask the partner to stand in the middle portion of your body with his both legs on both sides of your body firmly earthed to the floor. He should be a strong person. Ask him to catch your ankle or your leg or wrist of your hand and ask him to lift you upwards whole body from the floor. It should be done very slowly. Do it once only. It will surely bring the navel in place. Also lie down on his back on a hard floor. Apply massaging oil like olive oil or ointment around the navel. With slow circular motions of the thumb in clockwise direction the area around the navel is massaged pushing the area towards the Centre of navel. The misalignment can also be detected, by a string. Lie down on a flat surface - facing upwards. using a string measure the distance from the large toe of both feet, to the navel centre. If there is a difference in the length of these two measurements, it indicates a shift in the navel position. However, when measuring the position with string, care should be taken to ensure that the body is correctly aligned.

2. NIPPLES METHOD :
The patient should first be made to lie on his back comfortably with the arms at the sides touching the ground. The examiner should place one end of a piece of string on the patients navel, the other end on one of the two nipples of his chest. Then this end of string should be held to the other nipple. The hand holding the string on the navel to remain as it is. If the distance between the navel and the two nipples is the same, the navel is in the right place. If there is even a slight variation in the two distances, the navel is dislodged from its natural position. In Hindustani it is called "Naaf utarna". The area between the navel and the nipples is called "Solar Plexus.

With the chest bared, measurement is taken with a non-elastic thread or tape from the centre of the navel to each breast nipple There should be no difference between these two measurements if the navel is in its right place, If there is a difference, then there is dislocation of navel. Then the patient raises both legs while inhaling in shalabhasana position. In other words, the patient while lying down flat on his back, raises up both legs to 90 degrees while inhaling. Then bends fully both the knees, and tries to bring the knees towards the chest. While both the knees are held in this position the person doing the treatment, standing at his feet puts his palms one on each knee exerting a little pressure on both knees equally. Supposing the measurement of the right nipple is higher, then holding both the knees, exerts pressure on the patient's right knee to push it towards the navel, while keeping the left knee undisturbed. Repeat this two or three times. The patient then returns his legs to the original position lying flat. Again the nipple measurements are taken to confirm that there is no difference. If the difference is still there, the treatment is repeated. Supposing the left nipple measurement is more, then the left knee is pressed, and so on. GOD Willing this is a very very sure and effective treatment.

3. MASSAGE :
Normally, elders have good knowledge about this method. Some people cure this by massaging the area near the navel. Make sure they have proper knowledge of massage otherwise, further damage may result. Also massage is applied to different areas of the legs, corresponding to acupuncture points. When this method is used, a piece of string is tied around the big toe, to keep things in place. Another method involves an herbal pack placed on the stomach. These latter methods are local Indian methods, usually practiced in the villages. They provide good treatment, but fail to prevent recurrence. They can be used successfully in conjunction with Yoga Asanas. The person getting massage should lie down on his or her back. The massager should then put his three fingers excluding the little finger-and the thumb into the depth of the navel to feel the pulsation. The pulsation shall be registered by the middle finger. In case of every healthy person, if pulsation is not felt, let the subject relax, and relax your own fingers. Try to feel it again if no pulsation is registered by either of the three fingers the subject will be having problems of stomach-and intestines. Some effort to bring the dislocated nerve back in its original position is to be made sucking the air through a blower-causing vacuum set the nerve in its right position. This method should be properly learnt from an expert before exercising it on any subject in massage. Then the massager should pour the oil into the navel until navel is full. There is a folk belief that a deep navel is a good quality navel. Protruded navel is supposed to be demonic-and persons having bulging navels are eternally dissatisfied. The navel is also the Centre of gravity. In human body there are many lymph nodes in this area, and circular movement clockwise given by the massager helps circulation of digestive fluids in this area. The massager should then press on both sides at the place where the rib cage ends. On the right side of the person getting massage is the location of his or her liver and on the left side his or her stomach is located. Pain experienced by the subject on any side during the gentle pressing by the massager indicates problem in that organ. Pain experienced on the right side indicates problem of liver, and pain experienced on the left

side indicates swelling on the mouth of the stomach. The massage in these areas should be gentler than the normal massage done by the massager. Massage the navel area in increasing circles thoroughly. Then massage under the rib-cage from inside to outside as shown in the diagram. After working in the area above the rib-cage pay a little attention to the cartilage bone which is joining the last few ribs in the centre of the chest. Circular movement here helps depression. Massage the top of the chest in circular movement going downwards on the inside, and upwards on the outside. Massage of the breasts is slightly different from the massage of the chest. While massaging breasts go around the breasts in circular movement making your circles gradually smaller till you reach the nipples. This gives proper shape to the breasts. pull the nipple both in men and women with a little pressure given by the thumb and the forefinger. The pulling should be done lightly, but excite all the fine capillaries of blood vascular system, and increase circulation of lymph as there is a network of lymph nodes in this area. End the front massage by asking the subject to sit down comfortably. Massage the shoulders and neck of the subject from the back side. Also do the armpits and put oil there through your fingers.

4. CANDLE OR LAMP METHOD

Lie down on bed. give a light massage of oil (any oil will do) in region around navel. Light a oil/ghee lamp, whose size should not exceed one inch by one inch base, 2 inches height. If oil lamp is not available, use a short piece of candle, stuck to a coin not exceeding 1 inch by 1 inch size. Light the lamp and put it on navel, centering on navel. Now take a water glass (300 ml) and put on the lamp, such that no air flow to lamp is possible. Apply light pressure to avoid leakage of air inside. The lamp will extinguish due to lack of air and the vaccum resulting from this will make a tight seal between glass edge and skin. Now if you pull glass away from the nozzle in vertical direction, the skin of stomach will also get stuck to inside of glass and will get lifted. Pull with large force, and after few seconds, the air leakage will release the skin back. In this process, the displacement of Nabhi-Chakra gets corrected. This experiment can be done by patient himself, without anybody's help and is safe. Precautions: The oil quantity in lamp should be very little, else hot oil may spill on the sensitive skin of the stomach. Transparent glass is desirable instead of stainless steel glass. However, steel glass produces better seal.

5. THE JUMP
Stand on the edge of a bed....facing the bed...on your toes only ......and jump to the floor ...landing on your toes only (not full feet). Do it 2 or 3 times. Can give time gaps in between each jump. This will cure. You have to jump from a height of 1.5 to 2 feet depending upon how high your bed is. Yes you have to jump backwards on your toes only....not full feet....on the hard floor so that your toes get the feel of an impact by which the nerve slides back into its original place. You can also stand on a sofa and jump to the floor from it. Keep trying as many methods as you want....but there is no better way. Can give time gaps in between each jump. This is a simple and proven method of relief restoration and it works. Repeat it again after one week for a lasting cure. There is another method using the same principle. Stand erect with your back to a wall. Slowly raise your heels alongside the wall to a maximum height. Suddenly let the heels fall with an impact on the floor. Do it several times. The impact of the heels hitting the floor does the reset of the navel.

6. TRIBAL METHOD :
Crotolaria prostrata Rottl. Bilaiban: Oraon and Korwa tribes of Madhya Pradesh made the twigs of this plant into pieces and used in nabhi treatment. Bilaiban appears to be a local name. Some twigs are available with the pansars of Hyderabad (Nampally area). Not sure whether it is the same, but these twigs have a very great soothing effect while there is a dislocation. It is said that this twig is to be placed on the pulse veins below the wrist and kept there for a minimum of three days. The shopkeepers do not know the name of this twig. Some people bring it from the forest and sell it to the shops. It is very cheap. We have to ask for twigs used for naaf problem and they will give it. A contraption with an elastic tape and wilkrow can be made and used.

7. SUCTION PUMP
Nabhi Pump Surgical Useful to make vacuum for navel imbalance. Based on vacuum therapy, use on fatty flabby area to remove fats. Place the cup exactly in the centre of navel and create suction slowly with the help of the pump. When the cup sticks to the body. Allow it to remain until it gets removed by itself. This suction created pulls the navel to its original location. Try a couple of times and then test. INDICATIONS : Best to use before heat and pulse therapy.

8. VACUUM METHOD
The vacuum method can be tried with empty stomach at any time. Regarding the other methods, yes the can be tried together and there would be no issues. Other poses which you mentioned are also good. Another technique which is used is creating vacuum for setting the Solar Plexus back. Make the patient lie on a flat surface with the navel exposed. Place a burning lamp on the Navel and carefully cover it with a glass tumbler.

After sometime all the oxygen will be burnt up in the glass and the lamp will be extinguished. This will create a vacuum and it will pull back the Solar Plexus back to normal position.

9. TALAH METHOD

(Tibb Arabi)

Apply black seed oil and massage the area around the navel by gently pushing it towards the centre with your thumb. Apply the following bandages to strengthen the navel area. Bandage 1 : Bandage 2 : Maajoon

+ + + + +

: + +

Early Morning : + +

10.

SOME OTHER SIMPLE METHODS

a) When you are empty stomach stand straight then put your thumb on your nose tip and then bend down and try to touch your navel with your smallest finger. b) Lie down and join both feet and try to raise them and see if you feel any kind of stiffness in your navel. Remember to eat something soon after doing exercise and stop stressing about it, because more you are worried about it more stressed you will be and more bloating and burping will happen. c) While most experienced Vaidyas correct nabhi displacement by just inserting thumb or first finger inside and moving it towards head or legs of the patient depending on the requirement, such a technique is difficult for a patient to adopt on himself or for a relative to carry out. Here a simple method is given which will correct the displacement, and will do nothing if pains/loose motions are due to different reason. d) Join both your palms together and try to match the lines of both palms and base of the little fingers with each other. If the top lines do not match it indicates imbalance in solar plexus. Another method is to make the patient lie on a flat surface and joint the toes of both the feet together. If there is imbalance then the one of the toes will be taller than the other.If the pulse and navel are together, the position is correct. When measuring the position with string, care should be taken to ensure that the body is correctly aligned. If the navel has moved up, there is good chance of constipation, vomiting or feeling of nausea. If the movement is down then diarrhea will exist. Whichever way it moves, there is always pain in the abdominal area which may extend into the back, buttocks, thighs and calves. e) Some people cure this by massaging the area near navel, pulling some muscles of armpits, tightening some thread around toes etc. f) Copper rings are placed at the neck of the toes, so that a little pressure is applied to the neck of the toes, but at the same time no discomfort should be felt. This method is used by one Mr. Azeem Surrati who has a small cloth shop in the Russel Market area, Bangalore.

g) Let the patient lie down on back on a flat surface. Arms straight on side, feet straight . Check the toes then keep your one hand on the knee of the leg whose big toe is on lower level and with other hand keeping the long finger between two big toes try to pull the one which is lower. Repeat this action 2 to 4 times till both the big toes come in level.

h) Lie down on back on a flat surface without pillow. Arms on sides. Both feet together. Draw your breath in. Now raise both feet together to 90 degree. Dont allow the head to lift. While exhaling, without bending knees bring both feet together slowly on ground. Till you feel the vibrations in the central place of navel, repeat 5-6 times. Feel the throbbing. Some people may not be able to bring it at 90 degree. Let them raise as much as they can.

i)

Lie down on back. Arms on sides. Exhale and then inflate the stomach to the maximum. Keep in this pose till it is comfortable. Do it daily for say up to 10 times till the navel comes back to normal position. In between put slight pressure on top and bottom side of navel. Sit down on ground or bed. Feet spread straight. First lift right leg and fold and keep it on the left leg. Then with right hand press the right knee towards ground. Repeat it with left leg also.

j)

k) l)

Lie down on back. Arms on sides. Exhale. Then while inhaling expand the stomach like a balloon. Remain in the pose till it is comfortable. Repeat at least 5 times. By putting up a small lamp/candle on the navel (a coin or something can be put on navel as a base to hold the candle or lamp. Cover with a metal glass and press it for a minute. The air inside will burn out and a vacuum will be created. This vacuum will bring the solar plexus to the center. Then lift the glass from one side after

one minute. Sometimes the glass will automatically fall. Repeat this 3 to 4 times till the throbbing is felt at the center.

m)

Keep your right palm on the joint of left hand elbow and hold hard the muscles there. Then with a jerk bring up the left hand and try to touch the left shoulder with the open thumb. Repeat 5 times. Then check if the solar plexus is in order.

This is one of the easiest way. So it is advised to do so every morning without worrying whether the solar plexus is in order or not. Due to severe gas trouble, weakness of intestines, lifting of heavy articles, sometimes there is frequent shifting of solar plexus. In such cases, it can get shifted in the afternoon even though, it was corrected in the morning. The following should be done. n) Take a little string (thicker than the sewing thread) and tie eight to nine rounds of this thread around the base of big toe. It should not be very tight. Ask the patient to keep it on for a minimum of 3 days. The solar plexus will remain in order. During this period, if there is unbearable pain in the big toes, then only, this string may be removed. Once the solar plexus is corrected, the patient or anybody else can check it say twice a week and correct it, if necessary. Whenever the complaint about constipation or loose motions comes, first check the solar plexus and correct it, if necessary. For any problem of any organ below the diaphragm or above the diaphragm like heart, please check up the solar plexus and correct it, e.g. pain in abdomen, stomach etc. or pain in chest/heart or even in case the medical adviser informs that the heart is enlarged.

11.

BY BALANCING CHAKRAS

Solar Plexus : This is also known as `Nabhi Chakra'-the controlling centre for all the organs below the diaphragm. Methods to confirm whether the Solar Plexus is in order or not : (1) In the morning, on an empty stomach, if you press your finger or thumb on the navel, you will feel a throbbing sound just like that of the heart. That means the system is O.K. (2) The distance between the right nipple and navel and the left nipple and navel will be equal when Solar Methods to bring to Solar Plexus to order: It is to be done only on an empty stomach first thing in the morning. (1) By pushing the throbbing towards the centre of the navel. (2) By putting weight on the navel and trying to press it towards the centre.

(3) Lie down on your back. Keep the arms straight on the sides. Ask someone to apply pressure on the knees, more pressure on the knee of the leg of which the big toe is at a higher level. And if necessary, ask another person to hold the two big toes in hand and try to pull up the big toe which is lower. Repeat this action if both toes have not come in level. (4) By putting up a small oil lamp/candle on the navel (a coin or something can be kept on the navel as a base to hold the candle), cover it with a metal glass and hold it for a minute . The air inside will burn out and a vacuum will be created. This vacuum will bring the Solar Plexus to the centre. Then lift the glass upwards after one minute. Repeat this three or four times till the throbbing is felt at the centre). (5) Lie down on your back, keep the arms on the sides and the head on the ground without pillow. Lift both the legs and bring them up to 90 degrees from the ground. Afterwards bring the legs as slowly as possible on the ground keeping the legs straight without lifting the head from the ground. Repeat the same 5 to 6 times and feel the throbbing. "Whenever the complaint about constipation or loose motions continues, first check up the Solar Plexus." Tai Chi Exercise Here is a Tai Chi exercise that will help with energy centering. Preparation: Stand in the mountain (tadasana) (with feet comfortably apart.). Your knees should be ever-soslightly bent, so that you are standing relaxedly, and your shoulders should be back, without being too far back. (This position is a foundational yoga asana, and you should have learnt it, and you should know the correct feeling.) Exercise one "embracing the moon" Part 1: Lightly touch you fingertips in front of your loins with your elbows bent, so that your arms form an arc, the curve running from your elbows through your curved wrists and hands. Now raise your hands - keeping them in this position - until they are in front of your chest. There should be a near-circle formed by your arms, and through your back. (Hence "embracing the moon".) Now focus on your chi flowing vertically through your chakras, and think each of your chakras radiating into the "moon" cylinder, starting from the base, and continuing up, until each energy center feels radiant. You SHOULD feel your energy centers righting themselves, and you may find yourself adjusting your posture slightly as your chi comes back into alignment. Do not fight the aligning of your chi. You may feel your energy centers are not exactly where you expect them to be, or where you think they should be. That is okay. Let your chi find its centers. Part 2: Lift your hands from there horizontal position up over your head. You should feel your hands align with your seven chakras. If they do not, there is possibly something wrong with your posture. There shouldn't be, as your chakras should have aligned in step one. To finish, bring your hands down in an outward motion. When done correctly, your entire body will have a sense of tranquility. While Tai Chi is not strictly yoga, I have found it augments our asanas remarkably well. There are other Tai Chi exercises, but this one should address the problem we are referring to. How to Balance Your Sacral Chakra : Step 1 : Place your hands over the center of your stomach; let your hands hover there. Do not place your hands on your stomach. Step 2 : Visualize your stomach area opening up like a window or door. Imagine the color yellow flowing from the chakra.

Step 3 : Use your mind's eye to make the area glow a beautiful yellow. Watch as this brilliant yellow flows out of the solar plexus chakra. When you see this bright yellow color, say to yourself--"I purify, energize and balance the solar plexus chakra now." Step 4 : Take your right hand and make 3 counterclockwise circles over the chakra, then shake out your hand to remove negative energy. Repeat this step until you feel the energy is balanced. Step 5 : Take your left hand and make 3 clockwise circles over the chakra, then shake out your hand. Repeat this step until you feel the energy is balanced. Step 6 : Visualize the chakra glowing to its brilliant bright yellow and sweep your hands over your head 7 times-the number of your main chakras. Step 7 : Visualize the solar plexus chakra closing like a window or door as you brush your hands over the area. Step 8 : Ground yourself by imagining tree roots growing out of your feet and burrowing deeply into the ground. KUNDALINI YOGA POSE : It is one of several Chakra Exercises. This Chakra exercise can be done to strengthen, open, heal, and balance the Solar Plexus Chakra. The Solar Plexus Chakra is responsible for the abdominal region. Strengthening this chakra will develop a strong character and will power! 1.) Begin by lying on your back. 2.) Now place your hands underneath your buttocks with your palms facing down. This will aid in supporting your lower back during this exercise. 3.) Next, raise your feet about six inches off the ground. Point your toes forward away from yourself. 4.) Raise your head a bit, and try to stare at your toes. You should feel some tension on your abdominal muscles. Hold this pose for 15 seconds or as much as 11 minutes, whatever you can handle. With practice, you will be able to increase your duration of this pose. 5.) While in this position, you should be practicing deep breathing. Inhaling slowly through the nostrils, and exhaling through the mouth. By practicing this exercise, you will effectively build your strength in your abdominal muscles, increase your core energy and power, improve your digestive system, and even develop a six pack which is a nice bonus!

12.

ACCUPRESSURE

Solar Plexus is the abdominal brain. The solar plexus reflex point is one of the most powerful points in foot reflexology. Within the physical body, the solar plexus is found right in the middle of the upper half of the trunk of the torso, where the rib cage comes together at the stomach level in front of the diaphragm. On the feet, it can be found if you draw an imaginary line from the second down, below the ball of the foot, right within that hollow. It can also be you gently squeeze the top of the foot inward. You should find a little space- thats the solar plexus point. toe found if dimple

Energy (Point No.32):

You will find that if you soak your feet in hot water it will give you a delightful sensation of relaxation at the level of your solar plexus. This is why there is importance for the foot bath. Its a wonderful way to influence While seated, bring the foot of your choice up and over the opposite knee and allow it to comfortably rest there. With the opposite side hand, use your thumb to press in and slightly upward on the point (hold for 20 seconds). As you slowly release pressure, dont loose contact with the point; just relax the pressure. Repeat this 3 times and then move to the opposite foot. and strengthen the solar plexus.

You can also try inhaling as you press in and exhaling as you release out. If you have been under a great deal of stress, this reflex point may be sensitive- so work gently and compassionately at first. As the sensitivity dissipates, you can gradually increase the pressure. Youll be amazed at how you will immediately feel a stirring within the center of your body. This reflex point is great for relieving insomnia, stress and anxiety. However if you are feeling a little low in energy this point will also help to increase energy levels. Reflexology will always work to balance the body from any extreme. Personally, I use this technique right before I go to bed each night and upon awakening in the morning. It has always given me whatever I needed in that moment. When you feel tired or have passed sleepless nights, you will feel pain on the point, which means recharging is not done properly. It is essential at such a time to give treatment on that point and drink lukewarm water, preferably Health Drink. Webs: It is necessary to apply pressure on the webs, the large one is situated between the thumb and the first finger and the small ones are between the fingers. And so also between the toes. These webs are the starting points for the nerves and so pressure should be applied on these points daily. Method of Pressure: According to this therapy, pressure is to be applied on and around all points on the two palms and soles only. That will send the current to the corresponding organs and activate them. When you press Point on the thumb, the current will flow to the brain. When you press deeper on the point of any of the endocrine glands which are called the controllers of all organs, the current is sent there and it corrects the function of that particular gland i.e. if the gland is functioning less effectively, it will be activated and normalized. However, if it is working more vigorously, it will reduce its activity and bring it to normal. Thus simply by applying pressure on the points of the endocrine glands, we are able to control these glands. Pressure can be applied by pressing with the thumb or the first finger on the point or with unsharpened pencil, etc. or by massaging that point and around it clock- wise. The pressure is to be applied intermittently like pumping and continued pressure is to be avoided. This action is to be repeated for 1 to 2 minutes. How much pressure to be applied: The pressure to be applied should be just enough for you to be able to feel it. However, on all the points of the endocrine glands, viz. Points which are situated in the middle of the body, deeper pressure is to be applied. This can be done with the vertical thumb or with an unsharpened pencil or a wooden stick. Except on these points of endocrine glands, pressure is to be applied on all other points by keeping the thumb horizontal. Our body is divided into two parts-the right side and the left side For anything wrong with the organs or parts on the right side of the body, treatment is to be given on the corresponding points of the palm of the right hand or the sole of the right foot, and vice versa on the left side. Further, the body is subdivided into front and back. For the Spine, Nerves, Back, Lower Lumbago, Sciatic Nerves and Hips, pressure is to be applied on the back of the palms and soles. But for all other organs and endocrine glands, the pressure is to be applied on the palms or soles. For the

treatment of any disease or organ, pressure is to be applied for 1 to 2 minutes and this is to be repeated three times a day. The treatment should be continued till the pain on that point subsides.

13.

YOGA METHOD

Navel can be corrected with Yoga practice also. The yoga asanas should be done under supervision of a yoga teacher, though all the details and the photos are given. All these individual exercises should preferably be done on empty stomach or at least 3 hours after food. One can choose the exercise which suits best. People suffering from major back problems, lumbar spondylitis, slip disc and muscle pull should not practice any of the above asanas. Correct Yogic treatment, for displacement and its adjustment, eliminates this trouble within a short period, say 3 to 4 days. The Asanas that should be mainly practiced are those, which give equal backward stretch to the rectus abdominus muscles. 1. UTHIT PADASANA (Balancing Pose)

1. 2. 3. 4. 5.

Lie on the back with legs outstretched. The hands should be beside the hips. While inhaling raise the body above the hips and below the waist, about a foot from the ground. Raise the hands from the ground and bring them to the side of the thighs. Hold this posture for a while and then revert back slowly to the lying position while exhaling.

Benefits : Uthhit Padasana is essential for maintaining the navel in its normal position. Any displacement of the navel results in a variety of abdominal disorders such as pain, flatulence, indigestion, diabetes etc. For restoring the displaced navel to its original position and to prevent it from further displacement, Uthhit Padasana is extremely useful. Warning : Persons suffering from ulcers and lumbar spondylosis should not perform this asana.

2. Uttanpadasana A .

Lie down straight on your back, with the palms flat on the floor, legs straight, and toes together. Inhale, and raise both legs upwards - up to 30 degrees - and hold it for 10 seconds. Then, 60 degrees; again hold it for ten seconds. Then, 90 degrees; and hold it again for 10 seconds. Then, in the same way, come back while exhaling. While returning, place the feet slowly on the floor - avoiding any jerks. After resting for a while, repeat the exercise 3 to 6 times. This Asana helps in keeping the dislocated navel in its proper place. NOTE : Those suffering from acute backache - should practice it using one leg at a time. BENEFITS: This Asana strengthens the intestines and makes them free of diseases. It removes constipation, gas formation, obesity, and improves the digestive system. It is useful in preventing displacement of the navel, heart disease, stomach pain, and respiratory problems. It is especially useful for backache - when performed using one leg at a time. 2. Uttanapadasana B. 1. Lie on your back, keeping your hands on the sides on the ground, palms facing upwards. 2. Breathe in normally, then keeping legs straight lift them about 8 inches from the ground and hold. Now swing them upwards and downwards, between 6 to 12 inches, above the ground. (eg left leg up 12 inches - right leg down 6 inches - then reverse) 3. Movements should be controlled and slow and without jerks . 4. Do this for a few seconds. Do not exert yourself. 5. Exhale and come back to normal position and relax. Benefits: Thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs. This asana is also best for weight reduction, toning lose muscles of the stomach and shaping the belly.

3. BHUJANGASANA (Cobra Pose)

In this position the body takes the position of cobra, raising its body and preparing to strike.

Taking the asana position:

Bring both the hands near the chest and place the palms on the ground with the fingers together pointing forward and thumbs pointed towards the body. The elbows should be raised towards the ceiling close to the body. Place the forehead on the ground.

o o

While inhaling slowly raise the forehead, bend the neck backwards and then slowly raising the shoulders, chest and abdomen from the ground until the arms are straight, very slowly, vertebrae by vertebrae, stretching backwards. Continue to maintain the asana, breathing normally. The asana position: In this position the pressure is felt on the arms and hands as well as the lower back. Over time this pressure can gradually be placed more on to the lower back. One should try to raise the body up with the help of the spine. Once the final position is attained the arms are straight, the chest is forward and open, the shoulders and neck are back and the heels are together. The neck is compressed and the throat is stretched. The facial muscles should be relaxed. The breathing should be normal. Releasing the asana position: Inhale and while exhaling slower lower the abdomen, chest and finally the forehead on the ground using the support of the arms. Place the chin on the floor and return the arms back to the prone position. Do: Try and keep the arms straight, palms on the ground. Try and keep the knees and ankles together, toes pointed.

Gaze towards the ceiling. You can lift the hips and thighs if the back is not flexible. Open the chest; pull the shoulders backwards and downwards. Relax the lowerback and raise the hips if you experience pain in lowerback. Dont: Have any distance between the legs. Let the shoulders hunch upwards towards the ears. Benefits:

Helps to remove backache and neck ache as well as keeping the spine supple and healthy. By arching the spine blood circulation is increased to that region toning the nerves along the spinal column and improving the communication between the brain and the rest of the body. The pressure on the abdomen is also beneficial to the abdominal organs and in particular the digestive organs, it stimulates the appetite, relieves flatulence and constipation. Tones the kidneys which help with purification of blood, removing any stagnant blood and improving the health of the whole body. Strengthens the adrenal glands which is responsible for secretions of adrenaline, cortisol and othe stress hormones, the balancing effect on the hormone secretions is the benefit of asanas. Tones the liver, making it beneficial for those with a sluggish liver. Helps the functioning of thyroid gland, which is responsible for metabolic activities. Expands and opens the chest which encourages deep breathing as well as helping to correct rounded shoulders. Useful for slipped disc and sciatica as it relieves the pain and can also relocate the slipped disc. In normal day-to-day life we do a lot of forward bending but not much backward bending, therefore it is good to practice for a healthy back and to give general balance to the body. Precautions and Contra-indications: Should not be practiced by those with severe problems of the spine, stomach ulcers, hernias or pregnant women. It should be practiced with care for those with stiff backs and for those who are menstruating. Also not recommended for people with heart diseases. Should not be practiced by those who have undergone surgeries of spine, brain, abdomen, heart and lungs. Duration: To begin with this asana should be held for 5 to ten seconds. It can be repeated 3 to 5 times, depending on the individuals capacity. With practice the number of repetitions can be increased. At this point reduce the number of repetitions but increase the time. Gradually increase the time to 1 minute. After more practice the time can be increased up to 3 to 5 minutes.

3.

NAUKASANA
Lie down on your back. Take a deep breath. Lift your legs, arms and trunk and balance yourself on your hips. The head, hands and feet should be one foot above the ground and at the same level. (The body should assume the shape of a boat.) Hold the position for as long as you can hold the breath. This would be ideally to the point where the abdomen starts quivering. Exhaling, return slowly to the supine position. Rest till your breathing becomes normal. Repeat 5 times

Posture : The body achieves the shape of a yacht , therefore it is called Nouka (yacht or boat in Sanskrit) asana. Pre position : Procedure : 1. Stretch both the arms forward, keep them on the floor with palms closed together. At the same time place the forehead on the floor. 2. Exhale and inhaling, lift the arms & neck in the front, and legs in the back upwards as much as possible without bending them. 3. Continue normal breathing and try to maintain the posture steady. Prone Position.

Position : In this asana both the arms both the arms should be raised keeping the palms joined together. Legs also should be kept together. Head should be at the level of arms. The complete weight of the body on abdomen. Releasing 1. 2. 3. Inhale and exhaling bring, both the knees, chin and shoulders slowly on the ground. Leave the ankles and bring the hands beside the body. Straighten the bent legs and bring them as in the prone position.

Duration : This asana is difficult to maintain it for few seconds also initially, try to practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. Internal Effects : In this asana, muscles of legs and hands are stretched more than Dhanurasana. The strain reaches inner organs and increases their capacity. It also acts on back muscles and helps remove complaints related to digestive system. Precaution : People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. People suffering from Abdomen problems should not do this asana with out consulting Yoga expert.

4.

PASCHIMOTHANASANA
1. Lie on your back and inhale deeply. 2. Now sit up - with your legs straight in front of you and your toes pointing to the ceiling. 3. Stretch your arms above you.

4. As you exhale, keep your back straight and bend forward from the pelvis. Only bend downward as much as your body permits. 5. Stretch out your arms and reach to your feet - or whatever part of the leg you can comfortably reach till. 6. As you bend down, try and keep the heels, calves and thighs touching the floor, the spine straight. Then rest your forehead on the knees (as far as possible) and continue normal breathing. Try to rest the elbows on the floor. 7. Hold the position for a few seconds. As you inhale, start raising the head, and come back to your normal position and relax.

Benefits: Very useful for those suffering from navel disorders, functioning of lungs, intestines and other glands is also improved. This pose also reduces obesity. Stretches the hamstrings on the back of the legs Stretches and lengthens the entire spine Massages the internal organs, especially the digestive organs Relieves digestive problems such as constipation Relieves problems with sciatica Invigorates the nervous system Stimulates manipura chakra (solar plexus center) Balances the prana within the body Calms the mind Improves concentration