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Sat Kriya Kundalini Yoga

This document provides instructions for performing the Sat Kriya yoga practice. The practice involves sitting in a specific pose with the fingers interlaced and thumbs crossed in a gender-specific way. Participants chant the mantra "Sat Naam" while pulling in their abdomen and contracting certain muscles. They hold their breath and squeeze muscles at the end of each repetition. The practice takes 3 to 62 minutes to complete and should be followed by an equal amount of relaxation. Regular practice over 40 days can provide health benefits but it is a powerful exercise requiring reverence.

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charan
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1K views2 pages

Sat Kriya Kundalini Yoga

This document provides instructions for performing the Sat Kriya yoga practice. The practice involves sitting in a specific pose with the fingers interlaced and thumbs crossed in a gender-specific way. Participants chant the mantra "Sat Naam" while pulling in their abdomen and contracting certain muscles. They hold their breath and squeeze muscles at the end of each repetition. The practice takes 3 to 62 minutes to complete and should be followed by an equal amount of relaxation. Regular practice over 40 days can provide health benefits but it is a powerful exercise requiring reverence.

Uploaded by

charan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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1

SAT KRIYA

How to do it:
1. Sitting on the heels in rock pose, interlace
the fingers with the Jupiter (Index) fingers
pointing straight up.
2. Cross the thumbs: Females cross left over
right and Males cross right over left.
3. Raise the arms straight up and rotate the
upper arms inward so that the arms are
hugging the ears.
4. In this position you will chant the mantra
"Sat Naam" in the following way:
x Pull the root lock known as
Mulbandh, by contracting the
navel, sex organ and anus. You do
this lock as you chant "Sat!"
(Sounds like 'Sutt.')
x Release the lock as you chant
"Naam. (Almost like a sigh with the
sound Naam)
The eyes: are slightly open (1/10th the way)
staring at the tip of the nose. (This is weird at
first because it will cross the eyes, but it's putting
pressure on the frontal lobe at the pituitary gland
and doing good things for your brain.)
Finishing:
1. At the end, inhale completely and hold,
squeezing the root lock and the muscles of the back and shoulders for as long as
you can. Imagine that you are sending the energy up through the top of the head.
Exhale.
2. Inhale and repeat above step one more time.
3. Then inhale completely and exhale completely...
4. Inhale a last time, then exhale completely and on that last exhale, hold the breath
out long as you can, while pulling the root lock and squeezing the muscles of the
back all the way up again. Inhale, and relax.
Time: 3 minutes up to 62 minutes.
*One option is to practice for 3 minutes, rest for two minutes and repeat two more times
for a 15 minute exercise, which will build a foundation of stamina.

2
Rest & Relaxation: Relax for at least the amount of time of the exercise. Deep
relaxation after this kriya is a must and nearly as important as the initial effort. The
body's systems need time to regenerate and reconstitute themselves.
This is a pretty tough exercise when beginning kundalini yoga. Practiced over 40 days
this kriya can provide countless health benefits. Don't be overconfident. This is a
powerful kundalini exercise and should be approached with reverence and respect.
**A special note: Yogi Bhajan has said that you can do
Sat Kriya with the palms flat against one another, but
only if you've never done drugs (damaged the nervous
system.) My teacher explained it further in this way:
Since the fingers represent certain planetary aspects
(Jupiter, Saturn, Sun, Mercury) having them extended
both releases and draws more of that energy in. If you're
not ready for it, then it's like trying to drink out of a
firehose. It's a waste of time and inefficient. So unless
you've practiced Sat Kriya for some time and you've also
not done drugs in a while, then best to stick to the
basics. There's a lot to be learned in the way of mastery
by starting from the basics and building up.

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