The word “kriya”means “action” in Sanskrit. In yoga, a kriya is a an exercise or, more often, a set of exercises completed in sequence which bring forth a specific result, a particular state of mind/body/spirit. There are thousands of kriyas in Kundalini Yoga, each designed with a specific purpose. Kundalini Yoga kriyas include physical exercises and postures (asanas), certain breathing patterns (pranayama), sound current vibration chanted out loud or internally (mantras), eye focus (dhrist) and may include visualizations and meditations.
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Some of the Kundalini Yoga kriyas.
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Some of the Kundalini Yoga kriyas.
Kriya for Elevation.
1. This exercise is called Ego Eradicator as it tests your limits. When you feel like putting your arms down, the breath at the navel helps you to keep up longer. The purpose is to energize you and stimulate your heart chakra.
Sit in Easy Pose. Bring your arms up at a 60-degree angle out to the sides. Curl you finger tips onto the pads (also known as the mounds or mounts) at the top of the palms, just before the fingers begin. Thumbs point straight up. Breath of Fire 1 to 3 minutes. Keep your arms straight. There should not be a bend in the elbows. Stretch up from your armpits.
2. Spinal Flex. Sitting in Easy Pose, grasp your shins with both hands. As you inhale, flex the spine forward and lift the chest. As you exhale, flex the spine back, keeping the shoulders relaxed and the head straight. Continue this movement breathing rhythmically for 1-3 minutes. Then inhale, exhale, relax.
This exercise stimulates and stretches the lower and mid-spine.
3. Spinal Twist. Siting in easy pose, grab the shoulders, with thumbs behind, fingers in front. Keep the elbows high, with the arms parallel to the floor. Inhale as you twist to the left and exhale as you twist to the right. The head moves with the body. Continue for 1 to 4 minutes. To end inhale facing straight forward, exhale and relax.
This exercise stimulates and stretches the lower and mid-spine.
4. Front Life Nerve Stretch. Sit with your legs stretched out in front. Grab the big toe of each foot. (Socks are off.) Lock each index finger around the big toe and press the thumb against the nail while applying pressure to the ball of the toe. Keeping the backs of the knees flat on the floor, inhale and sit up, stretching the spine straight, pulling elbows toward the ground, head to knees. Continue with a deep powerful breath for 1 to 3 minutes. Do the best you can. Even if you are only bending a tiny bit in each direction today is great - you will do more next time!
The goal of this exercise is to stretch the nerve that runs up the back of the leg behind the knee and develop flexibility of the spine. It will loosen up with practice.
5. Modified Maha Mudra. Sit on your right heel with your left leg extended forward. Grasp the big toe of the left foot with your left hand and hold on to the instep with your right hand. Bend your head to your knee (if you can). Breath of Fire 1 to 2 minutes. Inhale, exhale, and stretch forward and down. Hold the breath briefly. Then inhale, switch legs, and repeat with breath of Fire for 1 to 2 minutes. Switch legs and repeat for 30 seconds on each leg. This exercise helps to get the toxins out of the system. Breathe powerfully.
This exercise helps elimination, stretches the sciatic nerve and brings circulation to the upper torso.
6. Life Nerve Stretch. Sit with your legs spread wide apart. Grab on to your toes, keeping the backs of your knees flat on the ground. Inhale and stretch your spine straight up as much as you can, holding onto the toes. Exhale, bend at the waist, bringing your head down to the right knee. Inhale straight up to the center. Exhale down to the left. If you can’t reach all the way to your toes, hold onto the calves of the legs or wherever you can reach without bending the knees. Continue 1 to 2 minutes breathing powerfully. To end the exercise, exhale, stretch forward, and hold the breath briefly. Then inhale up and relax.
This exercise charges the magnetic field.
7. Cobra pose. Lie on your stomach with the palms flat on the floor under your
shoulders, fingers facing forward. The heels are together with the soles of the feet facing up. Inhale into Cobra Pose, arching your spine vertebra by vertebra, from the neck to the base of the spine until the arms are straight with the elbows locked. Begin Breath of Fire. Continue for 1 to 3 minutes. Then, inhale arching the spine to the maximum. Exhale and hold the breath out briefly, apply the Root Lock (Mulbandh). Inhale deeply, then exhaling, slowly lower the arms and relax the spine, vertebra by vertebra from the base of the spine to the top. Relax, lying on your stomach with the chin on the floor and the arms by the sides.
This exercise balances your base energy and draws the prana to balance apana so that your core energy can circulate to the higher centers in the following exercises.
8. Shoulder Shrugs. Sit in Easy Pose. Place hands on the knees. Inhale and shrug your shoulders as high as you can up towards your ears. Exhale and drop the shoulders down. Continue rhythmically with powerful breathing for 1 or 2 minutes. Inhale. Exhale and relax.
This exercise balances the upper chakras and opens the hormonal gate to the higher brain centers.
9. Neck Rolls. Sit in Easy Pose. Begin rolling the neck clockwise in a circular motion, bringing the right ear toward the right shoulder, the back of the head toward the back of the neck, the left ear toward the left shoulder and the chin towards the chest. The shoulders remain relaxed and motionless and the neck should be allowed to gently stretch as the head circles around. Continue for 1 or 2 minutes, then reverse the direction and continue for 1 or 2 minutes more. Bring the head to a central position and relax.
10. Sat Kriya. Sit on your heels in the Sat Kriya position. Stretch your arms over your head so that the upper arms are hugging your ears. Interlace your fingers except for the index fingers, which are pressed together and pointing up. Begin chanting “SAT NAM” emphatically in a constant rhythm about 8 times per 10 seconds. (Don’t speed up.) Chant the sound “SAT” from the naval point to the solar plexus and pull the naval all the way in toward the spine as you apply the Root Lock. On “NAM” relax the lock. Continue for 3 to 7 minutes, then inhale and squeeze the muscles tight from the buttocks all the way up past the shoulders. Mentally allow the energy to flow through the top of the skull. Exhale. Inhale deeply. Exhale completely and apply Mul Bandh with the breath held. Inhale and relax.
Sat Kriya circulates your core energy through the cycle of the chakras, aids in digestion, and strengthens the nervous system.
11. Relaxation. Relax in Easy Pose or on your back with the arms at the sides, palms up. Deep relaxation allows you to enjoy and consciously integrate the mind/body changes that have been brought about during the practice of the kriya. It allows you to sense the extension of the self through the magnetic field and the aura and allows the physical body to deeply relax. Be sure to relax for at least twice the length of time that you did for Sat Kriya.
This kriya allows you to sense the extension of the self through the magnetic field and the aura and allows the physical body to deeply relax.
1. This exercise is called Ego Eradicator as it tests your limits. When you feel like putting your arms down, the breath at the navel helps you to keep up longer. The purpose is to energize you and stimulate your heart chakra.
Sit in Easy Pose. Bring your arms up at a 60-degree angle out to the sides. Curl you finger tips onto the pads (also known as the mounds or mounts) at the top of the palms, just before the fingers begin. Thumbs point straight up. Breath of Fire 1 to 3 minutes. Keep your arms straight. There should not be a bend in the elbows. Stretch up from your armpits.
2. Spinal Flex. Sitting in Easy Pose, grasp your shins with both hands. As you inhale, flex the spine forward and lift the chest. As you exhale, flex the spine back, keeping the shoulders relaxed and the head straight. Continue this movement breathing rhythmically for 1-3 minutes. Then inhale, exhale, relax.
This exercise stimulates and stretches the lower and mid-spine.
3. Spinal Twist. Siting in easy pose, grab the shoulders, with thumbs behind, fingers in front. Keep the elbows high, with the arms parallel to the floor. Inhale as you twist to the left and exhale as you twist to the right. The head moves with the body. Continue for 1 to 4 minutes. To end inhale facing straight forward, exhale and relax.
This exercise stimulates and stretches the lower and mid-spine.
4. Front Life Nerve Stretch. Sit with your legs stretched out in front. Grab the big toe of each foot. (Socks are off.) Lock each index finger around the big toe and press the thumb against the nail while applying pressure to the ball of the toe. Keeping the backs of the knees flat on the floor, inhale and sit up, stretching the spine straight, pulling elbows toward the ground, head to knees. Continue with a deep powerful breath for 1 to 3 minutes. Do the best you can. Even if you are only bending a tiny bit in each direction today is great - you will do more next time!
The goal of this exercise is to stretch the nerve that runs up the back of the leg behind the knee and develop flexibility of the spine. It will loosen up with practice.
5. Modified Maha Mudra. Sit on your right heel with your left leg extended forward. Grasp the big toe of the left foot with your left hand and hold on to the instep with your right hand. Bend your head to your knee (if you can). Breath of Fire 1 to 2 minutes. Inhale, exhale, and stretch forward and down. Hold the breath briefly. Then inhale, switch legs, and repeat with breath of Fire for 1 to 2 minutes. Switch legs and repeat for 30 seconds on each leg. This exercise helps to get the toxins out of the system. Breathe powerfully.
This exercise helps elimination, stretches the sciatic nerve and brings circulation to the upper torso.
6. Life Nerve Stretch. Sit with your legs spread wide apart. Grab on to your toes, keeping the backs of your knees flat on the ground. Inhale and stretch your spine straight up as much as you can, holding onto the toes. Exhale, bend at the waist, bringing your head down to the right knee. Inhale straight up to the center. Exhale down to the left. If you can’t reach all the way to your toes, hold onto the calves of the legs or wherever you can reach without bending the knees. Continue 1 to 2 minutes breathing powerfully. To end the exercise, exhale, stretch forward, and hold the breath briefly. Then inhale up and relax.
This exercise charges the magnetic field.
7. Cobra pose. Lie on your stomach with the palms flat on the floor under your
shoulders, fingers facing forward. The heels are together with the soles of the feet facing up. Inhale into Cobra Pose, arching your spine vertebra by vertebra, from the neck to the base of the spine until the arms are straight with the elbows locked. Begin Breath of Fire. Continue for 1 to 3 minutes. Then, inhale arching the spine to the maximum. Exhale and hold the breath out briefly, apply the Root Lock (Mulbandh). Inhale deeply, then exhaling, slowly lower the arms and relax the spine, vertebra by vertebra from the base of the spine to the top. Relax, lying on your stomach with the chin on the floor and the arms by the sides.
This exercise balances your base energy and draws the prana to balance apana so that your core energy can circulate to the higher centers in the following exercises.
8. Shoulder Shrugs. Sit in Easy Pose. Place hands on the knees. Inhale and shrug your shoulders as high as you can up towards your ears. Exhale and drop the shoulders down. Continue rhythmically with powerful breathing for 1 or 2 minutes. Inhale. Exhale and relax.
This exercise balances the upper chakras and opens the hormonal gate to the higher brain centers.
9. Neck Rolls. Sit in Easy Pose. Begin rolling the neck clockwise in a circular motion, bringing the right ear toward the right shoulder, the back of the head toward the back of the neck, the left ear toward the left shoulder and the chin towards the chest. The shoulders remain relaxed and motionless and the neck should be allowed to gently stretch as the head circles around. Continue for 1 or 2 minutes, then reverse the direction and continue for 1 or 2 minutes more. Bring the head to a central position and relax.
10. Sat Kriya. Sit on your heels in the Sat Kriya position. Stretch your arms over your head so that the upper arms are hugging your ears. Interlace your fingers except for the index fingers, which are pressed together and pointing up. Begin chanting “SAT NAM” emphatically in a constant rhythm about 8 times per 10 seconds. (Don’t speed up.) Chant the sound “SAT” from the naval point to the solar plexus and pull the naval all the way in toward the spine as you apply the Root Lock. On “NAM” relax the lock. Continue for 3 to 7 minutes, then inhale and squeeze the muscles tight from the buttocks all the way up past the shoulders. Mentally allow the energy to flow through the top of the skull. Exhale. Inhale deeply. Exhale completely and apply Mul Bandh with the breath held. Inhale and relax.
Sat Kriya circulates your core energy through the cycle of the chakras, aids in digestion, and strengthens the nervous system.
11. Relaxation. Relax in Easy Pose or on your back with the arms at the sides, palms up. Deep relaxation allows you to enjoy and consciously integrate the mind/body changes that have been brought about during the practice of the kriya. It allows you to sense the extension of the self through the magnetic field and the aura and allows the physical body to deeply relax. Be sure to relax for at least twice the length of time that you did for Sat Kriya.
This kriya allows you to sense the extension of the self through the magnetic field and the aura and allows the physical body to deeply relax.
Kriya for Disease Resistance
1. Pumping the stomach: Sit on your heels in rock pose. Stretch the arms straight up over the head with the palms pressed together. Inhale and hold the breath. Pump the stomach by forcefully drawing the navel in toward the spine and then relaxing it. Continue rhythmically until you must exhale. Exhale deeply. Inhale and begin again. Continue for 1 to 3 minutes, then inhale, exhale and relax.
This exercise stimulates digestion and the Kundalini energy at the navel point (third chakra), which is the seat of physical health.
2. Bear Grip: Still sitting on your heels, place the hands in bear grip by first positioning the left hand at chest level, facing out, then grasping the fingers of the left hand with the fingers of the right hand. The back of the left hand faces your body. Lock the fingers at the heart level with the forearms parallel to the ground. Inhale. Hold the breath and without separating the hands, try to pull the hands apart. Apply your maximum force. Exhale. Inhale and pull again. Continue for 1 to 3 minutes. Inhale, exhale and relax.
This exercise opens the heart center and stimulates the thymus gland.
3. Sitting Bends: Still sitting on your heels, interlace your fingers behind your neck under the hairline (venus lock). Inhale. Exhale and bend forward touching your forehead to the ground. Inhale and sit up. Continue with powerful breathing for 1 to 3 minutes. Remember to mentally chant mantra Sat Nam (Sat on the inhale, Nam on the exhale). It will help you to stay present. Inhale, exhale and relax.
This exercise improves digestion and adds flexibility to the spine.
4. Front Leg Stretches: Sit with the legs stretched out straight in front of you. Keep the legs flat on the ground as you reach forward and if possible, hold onto the tops of your toes as you inhale up. On the exhalation, stretch as far forward as possible. If you cannot reach your toes, reach your feet or ankles. Remain in this position, relaxing farther forward on each exhalation for 1 to 3 minutes. Then inhale, exhale and relax.
This exercise allows the glandular secretions from the previous exercises to circulate through the body and allows the body to deeply relax.
5. Neck rolls: Sit in easy pose. Begin rolling the neck clockwise in a circular motion, bringing the right ear toward the right shoulder the back of the head toward the back of the neck, the left ear toward the left shoulder and the chin toward the chest. The shoulders remain relaxed and motionless and the neck should be allowed to gently stretch as the head circles around. Continue for 1 – 2 minutes, then reverse the direction and continue for 1 – 2 minutes more. Bring the head to a central position and relax.
This exercise and the two exercises following it combine to open circulation to the brain and to stimulate the higher glands including the pituitary parathyroid, thyroid and pineal glands which work together to give harmony to the entire body.
6. Spine flex on Hands and Knees (cat/cow): Kneel on the hands and knees with the hands shoulder width apart, knees slightly closer together. The back is straight and parallel to the floor. As you inhale, arch the spine, curving it toward the floor. As you exhale, flex your spine in the opposite direction, so that the back is arched upward. This is the same as Cat and Cow Pose except that you keep the head down and relaxed throughout the exercise. Continue rhythmically with powerful breathing for 1 to 3 minutes. Gradually increase your speed as you feel the spine becoming more flexible. Inhale in the original position. Exhale and relax.
This exercise, in addition to the effects mentioned above, helps to transform the sexual energy of the second chakra and the digestive energy of the third chakra while stimulating the main nerves that are regulated through the lower cervical vertebra.
7. Alternate Shoulder Shrugs: Sit on your heels. Keeping the head still and the chin tucked in slightly; alternately shrug each shoulder as high as possible. Do not move your head. As you inhale, your left shoulder should come up and your right shoulder comes down. As you exhale, the right comes up and the left goes down. Continue rhythmically with powerful breathing for 1 to 3 minutes. Inhale, raising both shoulders up. Exhale and relax.
8. Relaxation: Deeply relax, lying on your back with your arms at your sides, palms facing up, for 5 to 7 minutes.
9. Triangle Pose: Stand up. Bring the feet 6 inches apart. Bend over and place the hands on the floor, around 2 feet apart. Keep the legs and arms straight. Your body will form a triangle with the buttocks at the highest point. The head should be in line with the body. HoId this position for 5 minutes, breathing normally. Then inhale, exhale and slowly come out of this position and relax.
This exercise aids in digestion, strengthens the entire nervous system and relaxes the major muscle groups of the body.
10. Ankle Walk: Stand up. Reach down and grab your ankles. Keeping the knees straight, begin walking around the room slowly, moving from the hips, like an elephant. Continue for 1 to 3 minutes, then relax.
This exercise aids in elimination and adjusts the magnetic field to prepare you for meditation.
To avoid persistent colds and illness, it is essential to keep elimination and digestion functioning well. Add to this a strong metabolic balance and you will have heartiness. This kriya develops these capacities. It gives physical strength and builds disease resistance.
1. Pumping the stomach: Sit on your heels in rock pose. Stretch the arms straight up over the head with the palms pressed together. Inhale and hold the breath. Pump the stomach by forcefully drawing the navel in toward the spine and then relaxing it. Continue rhythmically until you must exhale. Exhale deeply. Inhale and begin again. Continue for 1 to 3 minutes, then inhale, exhale and relax.
This exercise stimulates digestion and the Kundalini energy at the navel point (third chakra), which is the seat of physical health.
2. Bear Grip: Still sitting on your heels, place the hands in bear grip by first positioning the left hand at chest level, facing out, then grasping the fingers of the left hand with the fingers of the right hand. The back of the left hand faces your body. Lock the fingers at the heart level with the forearms parallel to the ground. Inhale. Hold the breath and without separating the hands, try to pull the hands apart. Apply your maximum force. Exhale. Inhale and pull again. Continue for 1 to 3 minutes. Inhale, exhale and relax.
This exercise opens the heart center and stimulates the thymus gland.
3. Sitting Bends: Still sitting on your heels, interlace your fingers behind your neck under the hairline (venus lock). Inhale. Exhale and bend forward touching your forehead to the ground. Inhale and sit up. Continue with powerful breathing for 1 to 3 minutes. Remember to mentally chant mantra Sat Nam (Sat on the inhale, Nam on the exhale). It will help you to stay present. Inhale, exhale and relax.
This exercise improves digestion and adds flexibility to the spine.
4. Front Leg Stretches: Sit with the legs stretched out straight in front of you. Keep the legs flat on the ground as you reach forward and if possible, hold onto the tops of your toes as you inhale up. On the exhalation, stretch as far forward as possible. If you cannot reach your toes, reach your feet or ankles. Remain in this position, relaxing farther forward on each exhalation for 1 to 3 minutes. Then inhale, exhale and relax.
This exercise allows the glandular secretions from the previous exercises to circulate through the body and allows the body to deeply relax.
5. Neck rolls: Sit in easy pose. Begin rolling the neck clockwise in a circular motion, bringing the right ear toward the right shoulder the back of the head toward the back of the neck, the left ear toward the left shoulder and the chin toward the chest. The shoulders remain relaxed and motionless and the neck should be allowed to gently stretch as the head circles around. Continue for 1 – 2 minutes, then reverse the direction and continue for 1 – 2 minutes more. Bring the head to a central position and relax.
This exercise and the two exercises following it combine to open circulation to the brain and to stimulate the higher glands including the pituitary parathyroid, thyroid and pineal glands which work together to give harmony to the entire body.
6. Spine flex on Hands and Knees (cat/cow): Kneel on the hands and knees with the hands shoulder width apart, knees slightly closer together. The back is straight and parallel to the floor. As you inhale, arch the spine, curving it toward the floor. As you exhale, flex your spine in the opposite direction, so that the back is arched upward. This is the same as Cat and Cow Pose except that you keep the head down and relaxed throughout the exercise. Continue rhythmically with powerful breathing for 1 to 3 minutes. Gradually increase your speed as you feel the spine becoming more flexible. Inhale in the original position. Exhale and relax.
This exercise, in addition to the effects mentioned above, helps to transform the sexual energy of the second chakra and the digestive energy of the third chakra while stimulating the main nerves that are regulated through the lower cervical vertebra.
7. Alternate Shoulder Shrugs: Sit on your heels. Keeping the head still and the chin tucked in slightly; alternately shrug each shoulder as high as possible. Do not move your head. As you inhale, your left shoulder should come up and your right shoulder comes down. As you exhale, the right comes up and the left goes down. Continue rhythmically with powerful breathing for 1 to 3 minutes. Inhale, raising both shoulders up. Exhale and relax.
8. Relaxation: Deeply relax, lying on your back with your arms at your sides, palms facing up, for 5 to 7 minutes.
9. Triangle Pose: Stand up. Bring the feet 6 inches apart. Bend over and place the hands on the floor, around 2 feet apart. Keep the legs and arms straight. Your body will form a triangle with the buttocks at the highest point. The head should be in line with the body. HoId this position for 5 minutes, breathing normally. Then inhale, exhale and slowly come out of this position and relax.
This exercise aids in digestion, strengthens the entire nervous system and relaxes the major muscle groups of the body.
10. Ankle Walk: Stand up. Reach down and grab your ankles. Keeping the knees straight, begin walking around the room slowly, moving from the hips, like an elephant. Continue for 1 to 3 minutes, then relax.
This exercise aids in elimination and adjusts the magnetic field to prepare you for meditation.
To avoid persistent colds and illness, it is essential to keep elimination and digestion functioning well. Add to this a strong metabolic balance and you will have heartiness. This kriya develops these capacities. It gives physical strength and builds disease resistance.
Kriya for Healthy Bowel System
1. Windmill. Stand with feet slightly wider than shoulder's width apart. Bring the arms straight out to the sides parallel to the ground, palms down. Bend forward from the waist, twist toward the left, bringing the right hand to the foot and the left hand straight up in back. Continue moving up and down for 1 minute, in a rhythm of about 10 seconds per cycle. Then switch to the opposite hand and foot and repeat for 1 minute.
2. Continue the same motion but alternating sides and pausing for 5 seconds as the hand touches the foot. 3 minutes.
3. Continue the same alternating motion, but pause for 25 seconds as the hand touches each foot. 2 minutes.
4. Hold position touching the foot for 2 minutes on each side.
5. Relax 2 - 3 minutes.
6. Side Bends. Come standing up, with legs wide apart, arms parallel to the floor and palms down, bend to the side from the waist, letting right arm come down the right side as the left arm comes up. Come back to original position, stretch down the left side and then return to the original position, 6 seconds per side. Continue for 1 minute.
7. Standing Torso Twists. Start in the position of the previous exercise. Twist the torso and arms all the way to the right, back to the original position, then twist on around to the left and finally back to the centre, always keeping the arms in a straight line with each other, 2 - 3 seconds per complete cycle. Continue for 1 minute.
8. Relax for 10 minutes.
These exercises work on the bowel system. Normally when one is becoming sick the bowel movements serve as an early indicator. It is suggested to do these exercises for 30 minutes a day for good health.
1. Windmill. Stand with feet slightly wider than shoulder's width apart. Bring the arms straight out to the sides parallel to the ground, palms down. Bend forward from the waist, twist toward the left, bringing the right hand to the foot and the left hand straight up in back. Continue moving up and down for 1 minute, in a rhythm of about 10 seconds per cycle. Then switch to the opposite hand and foot and repeat for 1 minute.
2. Continue the same motion but alternating sides and pausing for 5 seconds as the hand touches the foot. 3 minutes.
3. Continue the same alternating motion, but pause for 25 seconds as the hand touches each foot. 2 minutes.
4. Hold position touching the foot for 2 minutes on each side.
5. Relax 2 - 3 minutes.
6. Side Bends. Come standing up, with legs wide apart, arms parallel to the floor and palms down, bend to the side from the waist, letting right arm come down the right side as the left arm comes up. Come back to original position, stretch down the left side and then return to the original position, 6 seconds per side. Continue for 1 minute.
7. Standing Torso Twists. Start in the position of the previous exercise. Twist the torso and arms all the way to the right, back to the original position, then twist on around to the left and finally back to the centre, always keeping the arms in a straight line with each other, 2 - 3 seconds per complete cycle. Continue for 1 minute.
8. Relax for 10 minutes.
These exercises work on the bowel system. Normally when one is becoming sick the bowel movements serve as an early indicator. It is suggested to do these exercises for 30 minutes a day for good health.
Surya Kriya
1. Easy Pose. Sit in Easy Pose with a straight spine. Rest the right hand in Gyan Mudra on the right knee. Block the left nostril with the thumb of the left hand. The other fingers point straight up. Begin long, deep, powerful breaths in and out of the right nostril. Focus on the flow of breath. Continue for 3-5 minutes. Inhale and relax.
This exercise draws on the “sun” breath and gives you a clear, focused mind.
2. Sat Kriya. Sit on the heels with the arms overhead and the palms together. Interlace the fingers except for the index fingers, which point straight up. Men cross the right thumb over the left thumb; women cross the left thumb over the right thumb. To do Sat Kriya rhythmically chanting “Sat Nam,” emphasize “Sat” as you pull the navel in. On “Nam,” release the lock, focus at the brow point. Continue for 3 minutes. Then inhale, suspend the breath, applyMulbandh and imagine your energy radiating from the navel point and circulating throughout the body. Relax. Repeat the exercise for 3 minutes. Then inhale, apply Mulbandh, and mentally draw the energy to the top of the fingertips. Relax.
This exercise releases energy stored at the navel point.
3. Easy Pose Spinal Flex. Grasp the shins with both hands. Inhale, stretch the spine forward. Exhale, let the spine flex backwards. Keep the head level during the movements. On each inhale mentally vibrate the mantra “Sat,” on the exhale, mentally vibrate “Nam.” On each exhale apply Mulbandh. Continue rhythmically with deep breaths 108 times. Then inhale, hold briefly with the spine perfectly straight. Relax.
This exercise brings the released Kundalini energy along the path of the spine and aids in its flexibility.
4. Frog Pose. Squat, the heels together and up off the ground. Fingers are on the ground between the knees. Lift the head up in this position. Inhale, raise the buttocks high, lower the forehead towards the knees and keep the heels off the ground. Exhale and come back to the original squatting position, face forward. Continue with deep breaths 26 times. Inhale up, then relax down onto the heels.
This transforms the sexual energy.
5. Neck Turns. Sitting on the heels, place the hands on the thighs. With the spine very straight, inhale deeply and turn the head to the left. Mentally chant “Sat.” Exhale completely as you turn the head to the right. Mentally chant “Nam.” Continue this motion for 3 minutes. Stay present. Inhale with the head straight forward and relax.
This opens the throat chakra, stimulates circulation to the head and works on the thyroid and parathyroid glands.
6. Spinal Bend. Sit in Easy Pose. Put the hands on the shoulders with the fingers in front and the thumbs in the back. The upper arms and elbows are parallel to the ground. Inhale as you bend to the left, exhale and bend to the right. Continue this swaying motion with deep breaths for 3 minutes. Then inhale straight. Relax.
This exercise flexes the spine, distributes the energy over the whole body and balances the magnetic field.
7. Meditate. Sit in a perfect meditative posture with the spine straight. Direct all attention through the Brow Point. Pull the Navel Point in — hold it — apply Mulbandh (squeezing muscles of rectum and sex organs, pulling the navel in). Hold it this way during entire time of the meditation. Watch the flow of breath. On the inhale, listen to silent “Sat.” On the exhale, listen to silent, “Nam.” Continue 6 minutes or longer.
This will take you into a deep self-healing meditation.
Comments: This kriya is named after the energy of the sun. When you have a lot of “sun energy,” you do not get cold; you are energetic, expressive, extroverted and enthusiastic. It is the energy of purification. It holds the weight down. It aids digestion. It makes the mind clear, analytic and action-oriented. The exercises systematically stimulate the positive pranic force and the Kundalini energy itself. This should occasionally be in your regular sadhana practice to build the strength of your body and your ability to focus on many tasks.
1. Easy Pose. Sit in Easy Pose with a straight spine. Rest the right hand in Gyan Mudra on the right knee. Block the left nostril with the thumb of the left hand. The other fingers point straight up. Begin long, deep, powerful breaths in and out of the right nostril. Focus on the flow of breath. Continue for 3-5 minutes. Inhale and relax.
This exercise draws on the “sun” breath and gives you a clear, focused mind.
2. Sat Kriya. Sit on the heels with the arms overhead and the palms together. Interlace the fingers except for the index fingers, which point straight up. Men cross the right thumb over the left thumb; women cross the left thumb over the right thumb. To do Sat Kriya rhythmically chanting “Sat Nam,” emphasize “Sat” as you pull the navel in. On “Nam,” release the lock, focus at the brow point. Continue for 3 minutes. Then inhale, suspend the breath, applyMulbandh and imagine your energy radiating from the navel point and circulating throughout the body. Relax. Repeat the exercise for 3 minutes. Then inhale, apply Mulbandh, and mentally draw the energy to the top of the fingertips. Relax.
This exercise releases energy stored at the navel point.
3. Easy Pose Spinal Flex. Grasp the shins with both hands. Inhale, stretch the spine forward. Exhale, let the spine flex backwards. Keep the head level during the movements. On each inhale mentally vibrate the mantra “Sat,” on the exhale, mentally vibrate “Nam.” On each exhale apply Mulbandh. Continue rhythmically with deep breaths 108 times. Then inhale, hold briefly with the spine perfectly straight. Relax.
This exercise brings the released Kundalini energy along the path of the spine and aids in its flexibility.
4. Frog Pose. Squat, the heels together and up off the ground. Fingers are on the ground between the knees. Lift the head up in this position. Inhale, raise the buttocks high, lower the forehead towards the knees and keep the heels off the ground. Exhale and come back to the original squatting position, face forward. Continue with deep breaths 26 times. Inhale up, then relax down onto the heels.
This transforms the sexual energy.
5. Neck Turns. Sitting on the heels, place the hands on the thighs. With the spine very straight, inhale deeply and turn the head to the left. Mentally chant “Sat.” Exhale completely as you turn the head to the right. Mentally chant “Nam.” Continue this motion for 3 minutes. Stay present. Inhale with the head straight forward and relax.
This opens the throat chakra, stimulates circulation to the head and works on the thyroid and parathyroid glands.
6. Spinal Bend. Sit in Easy Pose. Put the hands on the shoulders with the fingers in front and the thumbs in the back. The upper arms and elbows are parallel to the ground. Inhale as you bend to the left, exhale and bend to the right. Continue this swaying motion with deep breaths for 3 minutes. Then inhale straight. Relax.
This exercise flexes the spine, distributes the energy over the whole body and balances the magnetic field.
7. Meditate. Sit in a perfect meditative posture with the spine straight. Direct all attention through the Brow Point. Pull the Navel Point in — hold it — apply Mulbandh (squeezing muscles of rectum and sex organs, pulling the navel in). Hold it this way during entire time of the meditation. Watch the flow of breath. On the inhale, listen to silent “Sat.” On the exhale, listen to silent, “Nam.” Continue 6 minutes or longer.
This will take you into a deep self-healing meditation.
Comments: This kriya is named after the energy of the sun. When you have a lot of “sun energy,” you do not get cold; you are energetic, expressive, extroverted and enthusiastic. It is the energy of purification. It holds the weight down. It aids digestion. It makes the mind clear, analytic and action-oriented. The exercises systematically stimulate the positive pranic force and the Kundalini energy itself. This should occasionally be in your regular sadhana practice to build the strength of your body and your ability to focus on many tasks.