Sat Kriya is one of the most powerful and complete postures/ mediation's Yogi Bhajan taught. It is an entire Yoga class in one posture.
Sat Kriya is fundamental to Kundalini yoga and should be practiced every day for at least 3 minutes. Its effects are numerous.
Before starting a Class, Mantra, or Kriya
It is not just an exercise, it is
a kriya that works on on all levels of your being - known and unknown. You might block the
more subtle experiences of higher energies by pushing the physical body too much. You may have an
experience of higher consciousness, but not be able to integrate the experience into your psyche.
So prepare yourself with practice.
If you have time for nothing else, make SAT KRIYA
a part of your every day exercise. (3 min a day)
GuruPrem Singh Khalsa
Shows Us How To Do It!
How to Hold the Hands
Cataylst Yogi Shows Us How To Do It!
Sit on the heels and stretch the arms over the head so that the elbows hug the ears. You can also sit
in easy position or a chair.
Interlock all the fingers except the first ones (index) which point straight up. Cross the thumbs: Females cross left over right
and Males cross right over left.
Begin to chant "Sat Nam" emphatically in a constant rhythm about eight times per 10 seconds.
Chant the sound "Sat!" (Sounds like Sutt) from the navel point
and solar plexus, and pull the umbilicus all the way
in toward the spine.
On "Nam" relax the belly.
Release the lock as you chant "Naam." (Almost like a sigh with the sound Naam)
Don't try to apply mul bhand.
Mul bhand happens automatically if the navel is pulled. Consequently,
the hips and lumbar spine do not rotate or flex. Your spine stays straight
and the only motion your arms make is a slight up-and-down stretch with each "Sat Nam" as your chest lifts.
The Eyes: are slightly open (1/10th the way) staring at the tip of the nose.
It's putting pressure on
the frontal lobe at the pituitary gland and doing good things for your brain.
Continue at least 3 minutes, then inhale and squeeze
the muscles tightly from the buttocks all the way up the back, past the shoulders. Mentally allow the
energy to flow through the top of the skull.
Ideally, you should relax for twice the
length of time that the kriya was practiced.
You may build the time of the kriya to 31 - 62 minutes, but remember to have a long, deep relaxation
immediately afterewards. A good way to build up the time is to do the kriya for 3 minutes, then
rest 2 minutes.
Repeat this cycle until you have completed 15 minutes of Sat Kriya
and 10 minutes of rest. Finish the required relaxation by resting an additional 15-20 minutes.
Respect the inherent power of the technique. 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 the time to do the Inward Focus - Neutral Mind.
strengthens the entire sexual system
stimulates its natural flow of energy.
relaxes phobias about sexuality.
allows you to control the insistent sexual impulse by
rechannelizing sexual energy to creative and
healing activities in the body.
People who are severely maladjusted or
who have mental problems benefit from this kriya
since these disturbances are always connected with
an imbalance in the energies of the lower three chakras.
General physical health is improved
all the internal organs receive a gentle rhythmic massage from this exercise.
The heart gets stronger from the rhythmic up-and-down of blood pressure you generate from the pumping motion of the navel point.
This exercise works directly on stimulating
and channelizing the kundalini energy,
so it must always be practiced with the mantra "Sat Nam."