Advanced Abdominal Strengthening Kriya

Last updated: December 21, 2023

What Does Advanced Abdominal Strengthening Kriya Mean?

Advanced abdominal strengthening kriya is a series of 13 postures in Kundalini yoga designed to eliminate bad habits, and as the name suggests, build stronger core muscles. Kriyas are sequences or sets of practices such as asanas, meditation and pranayama that are designed to achieve a goal or outcome. Advanced abdominal strengthening kriya combines postures and movements with breath.

Working the abdominals through this kriya helps the yogi transform himself/herself, producing a feeling of being grounded and security that eliminates the need to turn to bad habits for comfort.


Yogapedia Explains Advanced Abdominal Strengthening Kriya

Advanced abdominal strengthening kriya is believed to open the body’s manipura (solar plexus) chakra, the center of energy and vitality. Activating manipura through the practice of this kriya is thought to stimulate self-confidence, boost willpower and create a sense of purpose. In addition to targeting bad habits, the kriya dispels fear and insecurity, creating a goal-driven attitude.

The kriya consists of these asanas and movements:

  1. Alternate leg lift
  2. Cross crawl
  3. Downward-facing dog
  4. Cobra pose
  5. Yoga crunch
  6. Stretch pose
  7. Leg thrusts
  8. Bow pose
  9. Rest on stomach
  10. Child’s pose with arms in front
  11. Camel pose
  12. Child’s pose with arms alongside the body
  13. Deep relaxation

The kriya is based on the teachings of Yogi Bhajan, who is credited with bringing Kundalini yoga to the U.S. in the 20th century.

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