SAT KRIYA

To begin start with 3 minutes of this every day.

The times can be built up from that base.

Posture: Sit on your heels in Rock Pose. The heels are straight up into the buttocks, stimulating two acupuncture pressure points, one in each buttock. The knees can be slightly open. Hold a gentle neck lock.

Mudra: Stretch the arms over the head until the elbows hug the sides of the head. Interlace all the fingers except the index fingers which are together and pointed straight up. Cross one thumb over the other.

Focus: The eyes are closed and focused to the third-eye point.

Mantra: The mantra is “Sat Nam.”

Chant the “Sat” from the navel point. As you chant “Sat,” pull the navel point in with an obvious jerking motion.

Imagine you are receiving pranic energy from God / your higher source through the navel point.

Chant “Nam” and send the energy back out into the cosmos through the third-eye point.

End: Inhale, hold the breath and apply root lock, squeezing the energy up from the buttocks up the spine and out the top of your head through the “crown” or 7th chakra.

Exhale, release the lock and repeat two more times.

Relax in corpse pose for at least as long as you’ve practiced Sat Kriya. (Ideally, the relaxation is twice the length of time as you practiced this exercise.)

Sat Kriya is a fundamental practice in Kundalini Yoga, serving as a complete exercise on its own. The term "kriya" refers to an action or series of actions that accomplishes a process and delivers a predictable outcome. While most kriyas involve a sequence of synergistic exercises, Sat Kriya stands alone, like a precious gem.

Its primary benefit lies in harmonising and balancing the lower three chakras, the body's energy centres. This is achieved by blending prana (life force) and apana (eliminative energy) at the navel centre. This process generates internal heat, opening energy pathways and promoting the upward flow and rotation of energy.

Sat Kriya also revitalises the reproductive system and can support the brain and body in recovering from toxicity and memory loss caused by drug use. It is highly effective in correcting energy imbalances in the lower three chakras, making it beneficial for relieving lower back issues and easing mild depression.

The rhythmic contraction and relaxation produces waves of energy that circulate, energise and heal the body. While chanting, the spine stays still and straight. You stay firmly seated on the heels through all the motions of the kriya. The abdominal contraction is focused at the navel point. There is an automatic contraction of the rectum and the sex organ areas as in the lower body lock called “root” lock or mulabandha, but the lock is not forced and is pulled naturally from the navel.

To build Sat Kriya in time and effect, start with rotation cycles: 3 minutes of Sat Kriya with three minutes of relaxation. Repeat this cycle 3 to 5 times. Build gradually. Then switch the cycle to 5 minutes Sat Kriya and 5 minutes rest. You can then add 3 to 5 minutes to the kriya time as you are comfortable until you are able to do an entire 31 minutes.

This meditation can be practiced in water for increased healing energy particularly for healing of the reproductive organs.