Sat Kriya is an essential key to the processes of Kundalini Yoga. It is one of the few exercises that is a complete action in itself. The connotation of the word “kriya” is an action or series of actions that completes a process and has a predictable outcome. Most kriyas consist of a series of exercises that synergize. Sat Kriya can stand alone like a precious gem. The main effect is a control and balance of the lower three chakras or energy distribution centers in the body. It does this by mixing the prana and apana at the navel center. This generates a heat in the system and opens the inner channels to the upward flow and rotation of energy. Sat Kriya also rejuvenates the sexual system and helps the brain and body to recover from toxicity and memory loss due to drug abuse. It is good for removing energy imbalances in the lower three chakras and, as a result, is good for problems in the lower back and alleviating mild depression.

A beginning student should start with 3 minutes of this every day as part of a personal practice. The times can be built up from that base.

Sat Kriya Posture

Posture: Sit on the heels (Vajrasan asana). The heels are straight up into the buttocks, stimulating two acupuncture pressure points, one in each buttock. The knees can be slightly open. Lock in the chin; 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. Advanced students bring palms together, all fingers straight. See below.

Focus: The eyes are closed and focused at 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, your Creator, 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.)

The rhythmic contraction and relaxation produces waves of energy that circulate, energize and heal the body. While chanting, the spine stays still and straight. This is neither a spinal flex nor a pelvic thrust. 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 mool bandha (mul bandh), but the lock is not forced and is pulled naturally from the navel.

Advanced student posture

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.

A Special Note

Keep Your Arms Up

One of the most challenging aspects of Kundalini Yoga is keeping your arms in the air during a kriya or meditation without letting them drop for a long period of time.

While most of the challenge is mental and requires a determination to complete the kriya and not identify with the pain, there is a physical aspect of the challenge as well. People often use their shoulders too much in arm meditations. One of the most useful ways of creating an easier time to hold your arms up is creating leverage within your body. Often a teacher will tell you to "engage the navel" when your arms are up. How do you do that? How does one use the stomach to hold up the arms? Leverage.

Clearly explained by Guru Prem Singh Khalsa in his book, "The Heart Rules," leverage allows a much easier time during arm meditations. Using the hip joint as a fulcrum, apply downward pressure to the navel, pushing it closer to the earth. This will provide leverage for you to keep your arms up. Then bring your shoulders up as close to the ears as you can and roll them back and down. Lock this position. Keeping the shoulders down and the navel engaged provides a counterbalance to the pressure in your raised arms. You can also visualize yourself keeping the chest and heart up and open. Lift the heart; lift the arms!

Keeping up with Kundalini Yoga arm meditations is never easier than when your body is in the right place ... it helps your mind get in the right place, too, and things become easier and transcendent. -- "Keep up and you will be kept up!" -- Yogi Bhajan

More Kundalini Yoga Kriyas

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WhaHe Guru Kriya

A) Come into chair pose (see below): knees bent, back parallel to the ground, hands grasping the heels firmly. Keep the spine straight. The head looks down. (A) Turn head to the left shoulder and say WHAHE. Turn head to the right shoulder and say GURU. Alternate at a moderate pace to make a continuous sound current: WHAHE GURU WHAHE GURU WHAHE GURU. Continue for 3 minutes.

B) Stand up straight. Put hands on the hips and lean backwards. Keep the legs straight. Let the head fall back. (B) Turn head to the left and say WHAHE. Turn head to the right and say GURU. Continue for 3 minutes.

C) Stand straight. Bend a little so the hands rest on the knees. Spine is straight but bend the head up. (C) Then chant WHAHE while turning the head to the left. Chant GURU while turning head to the right. Continue for 3 minutes.

D) Stand up. Stretch arms overhead trying to touch the sky. (D) On WHAHE, the feet are flat on the ground. With GURU, rise up on the toes. Vibrate up and down for 3 minutes.

E) Sit on the heels. Place the palms flat on the floor just in front of the knees. Spine and arms are straight looking like a sphinx. (El) Bend forward, touching the forehead to the ground and chant GURU. (E2) Rise up and chant WHAHE. Continue 3 minutes.

   

F) Sit in easy pose. (F) Begin to whisper the panj shabad: After 2 minutes, chant loudly for 2 minutes.

G) Immediately come onto the heels with palms on thighs. Begin flexing the spine and with a powerful whisper chant SA - forward, TA - back, NA - forward,MA - back. (G) Continue for 3 minutes, then meditate. --

              
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