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Yoga:

What is Nabhi Bandha? | Nabhi Bandha | Bandha Nabhi

Then allow the lower abdomen below the navel to move straight backwards toward the spine energizing the lower tan tien. It can be performed subtly like this throughout the day during walking, sitting, asana, pranayama, mudra or meditation. It can also be done quickly like agni sara kriya, but with the lower abdomen only.Try nabhi bandha as a subtle adjunct to swadhi bandha while simultaneously activating mulabandha, uddiyana bandha, and vajroli mudra.

The pelvis is neither in retroversion nor anteversion, but rather in trans-integrity. In another sense nabhi bandha can be said to be a continuation of mula and swadhi bandha as it dynamically occurs between the pelvis and the navel.It is similar to uddiyana only in that it focuses upon the region near the navel, but uniquely nabhi bandha focuses four finger widths below it.

Benefits of Nabhi Bandha:

1.It is especially able to cure diseases of apana deficiency when combined with effective mula, swadhi, and uddiyana bandhas.

2.It creates energy and heat at the lower belly.