Sat Kriya

Sit in the corner seat.

Extend your arms fully upwards. 3. Interlace your fingers, except for the index fingers.

Point your index fingers upwards.

Touch your palms together.

Keep your spine straight.

Stand a little drawn in.

Chant the SAT NAM mantra as follows:

You pull in your belly button for SZAT,

You relax to NAM.

Concentrate on your navel. You can do this for 3-30 minutes.

Afterwards, hold the pose without any vibration.

Inhalation and root lock.

Stretch upwards.

Exhalation and inhalation.

Full exhalation and root lock, diaphragm lock and throat lock at the same time.

Relax and slowly lower your arms.

Meditate on the energy that has developed for a few minutes.

Comment:

Sat Kriya is a very important part of Kundalini Yoga. It is one of those rare practices that is complete in itself.

This is a kriya: an action, or series of actions, that creates a process with a predictable outcome.

Most kriyas are a series of coordinated exercises.

Sat Kriya is perfect in itself, like a jewel. Every serious student should master this Kriya.

Start with 3 minutes and gradually build up the time from there. As a Kriya, it is a process that works on all levels of our being, enabling us to respond more easily to the subtlety and wholeness of our own being.

Approach it with patience, perseverance, and gradualness, and the results are certain.

If you are very short on time and want a beautiful practice, make this kriya part of your day.

“Sat Nam is the bijmantra, or core mantra. It is small and powerful. Great things grow from it. If it is not written in your destiny that you will be with our God and know higher consciousness, this mantra will engrave it in your destiny.

Sat Kriya purifies your being. Illness, weakness, helplessness, laziness, and negativity – all that doesn’t belong there leaves you.” Yogi Bhajan

Some of the beneficial physical effects of Sat Kirya:

Improves digestion. The basic posture of the kriya is the rock pose.

Yogi Bhajan said that you can digest a rock in this pose. Combined with the continuous gentle internal massage from the rhythmic movement of the navel, it has a very beneficial effect on digestion and internal organs.

Sat Kriya directly stimulates the sexual and creative energies of the second chakra, redirecting and balancing them.

It directs excessive sexual energies upwards, thus providing valuable healing energy to the body.

It strengthens the nervous system, calms emotional turmoil. It strengthens the heart, balances blood pressure.

It stimulates the lymphatic system, helping to remove toxins.

Sat Kriya more information

Sat Kriya is one of the ancient and most fundamental techniques of Kundalini Yoga. It is one of the rare practices that is complete in itself.
It is also called the "All in One" Kriya because it encompasses all the positive effects of Kundalini Yoga.
Its daily practice does not take much time at all, but in return we can enjoy countless beneficial effects.
If you only have 3 minutes a day to devote to spiritual development, Sat Kriya is the best choice.
Its Beneficial Effects:
• Strengthens the entire sexual system, helps transform sexual energy and stimulates its natural flow in the body. Dissolves deeply rooted sexual phobias. It helps you control your sexual desires and use your creative energy to carry out your body's self-healing processes. • It has been proven that the diagnosis of patients suffering from mental and sexual problems has improved after regular practice of Sat Kriya, as this Kriya perfectly dissolves blockages and balances the energies in the lower three chakras. It improves general health and drastically strengthens the immune system, as during the Kriya our internal organs receive a gentle and rhythmic energizing massage.
• It optimizes blood pressure and strengthens the heart, as it positively stimulates blood circulation in the body by moving the navel point. It also stimulates the lymphatic system, strengthens the lymphatic vessels, ensures complete filtration and purification of the body, and helps to remove toxins.
• It strengthens the healthy functioning of the endocrine system, strengthens the functions of the endocrine glands within the body, balances hormonal disorders and regulates hormone production. It maintains homeostasis (internal balance).
• In addition to all this, it has a beneficial effect on the nervous system, helps the transfer of information between cells, optimizes the nervous system, which controls the rest of the body - this is an all-in-one process towards the complete health of our body.
It balances the natural ratio of neurons and glial cells in the body and helps in the processing of external and internal stimuli. It not only stimulates and improves, but also balances the nervous system - thanks to this, a person is able to remain calm and practical in all situations, although he is fully aware of the stimuli coming from the outside world, they cannot have any influencing effect on his mind thanks to Kriya.
This practice works directly by stimulating Kundalini energy and helps direct it up the spine – so beginners should be very careful with it and the mantra.
The basic posture of Kriya is the rock pose – therefore it has a particularly beneficial effect on digestion. The mantra of Kriya is Sat Nam, the bijmantra, or magmantra – thanks to this, all negative factors are removed from your body and person.
So here is the Sat Kriya practice:
Sit in a corner seat, stretch both arms upwards, hugging your ears. Keep your arms vertical, your elbows extended. Interlace your fingers so that you keep the index finger extended and your palms touching. Your spine should be straight, your chin slightly tucked in. Vibrate the Sat Nam mantra as follows: On Sat, pull in your navel, on Nam, relax it. Do this as if you were breathing fire combined with the given mantra.
To finish, hold the pose, inhale deeply, and stretch upward and apply a root lock, mentally directing the energy up your spine to the top of your skull.
Maha Bandha:
Advanced students can also close with a Maha Bandha, which means that you apply not only the root lock, but also a diaphragm lock and a throat lock at the same time.
This is extremely powerful, directing the Serpent Force up the spine with even greater intensity. Repeat up to 3 times.
For those who are experienced, another option: you can do a more advanced version of Sat Kriya if you extend all your fingers instead of your index finger in the mudra given above, only touching your palms together – this will direct the energy down to the last drop on your spine (beware, this is very intense, if you are not advanced, do not mess with it for your own good!) You can build up the practice time to 31 minutes, but beginners should definitely start with less, a maximum of 3 minutes, and then gradually build up the duration in light of their experience.
It should not be overlooked how intense this practice is, and in light of your previous spiritual work, how your body reacts to the amount of energy rushing up your spine will differ. It may be pleasant, but it may be an explosion of energy – that is why start with less and experience what is specifically good for you personally.