Sit in Rock Pose. The heels are under the sitting bones. The knees are together.
Stretch the arms over the head with elbows straight, until the arms hug the sides of the head.
Interlace all the fingers exepte the index fingers.
Men cross the right thumb over the left.
Women cross the left thumb over the right.
Remain firmly on the heals throughout the motions of the Kriya. The spine stays still and straight. The rhythmic contraction and relaxation produces waves of energy that circulate, engergize and heal the body. This is neither a spinal flex nor a pelvic thrust.
Eyes: Closed.
Mantra: Begin to chant ‘Sat Naam’ with a constant rhythm of about 8 times per 10 seconds. As you pull the navel in and up towards the spine, chant ‘Sat’ from the navel point. Feel it as a pressure from the third Chakra. With the sound ‘Naam’, relax the belly. During Sat Kriya we focus on the navel point motion, during the ‘Naam’ the focus can be on both the navel point or the brow point / 6th chakra. Continue rhythmically, the root and diaphragm locks are automatically pulled.
Breath: The breath regulates itself. No breath focus necessary.
Time: Continue for 3 up to 31 minutes.
To end: Inhale and gently squeeze the muscles from the buttocks all the way up along the spine. Hold briefly as you concentrate on the crown chakra, the area just above the top of the head. Then exhale completely and hold the breath out as you apply a firm mahabandh (contract the lower pelvis, lift the diafragm, lock the chin and squeeze all the muscles from the buttocks up to the neck). Hold the breath out for 5 to 20 seconds according to your comfort and capacity. Inhale, exhale completely. Inhale. Relax the breath. Relax the posture.
If practiced as a complete Kriya, the relaxation is ideally twice the length of time as you practiced the Sat Kriya.
Comments: Sat Kriya is essential to the practice of Kundalini Yoga.
It is one of the few exercises that is a complete action in itself. It is a kriya: an action or series of actions that completes a
process and has a predictable outcome. Most kriyas consist of a series that synergize.
Sat Kriya can stand alone like a precious gem. Any serious student should master this kriya. A beginning student should start with 3 minutes every day. The time can be built up from that base.
The steady waves of effort from the navel gradually enlist the movement of the greater abdomen just as small rhythmical ocean waves will gently rock a large boat. The force is through the navel but the two locks come along sympathetically. This natural pull of the two locks, as we focus through the navel, creates a physiological balance. Blood pressure is maintained evenly. Yogi Bhadjan says this about the focus of the lock: “Often when you try to do Sat Kriya from the navel point, you incorrectly try to apply on of the locks instead of starting with the navel. Actually in Sat Kriya the locks come from automatic involvement. So the correct guiding statement is “Do Sat Kriya only from the navel point and the two locks should become little helpers, automatically in balance.” The subtle blending of the prana and apana is accomplished with each repetition of the mantra. The mantra itself establishes a sattvic quality of neutrality and stillness at the navel, which allows the Kundalini to flow naturally, in proportion to the individual need, for physical, mental and spiritual clarity and healing.”
To build up in time and effect, start with 3 minutes, relax for 2 minutes and repeat this cycle 3 to 5 times. Build gradually. Soon you will be able to do the entire 31 minutes.
[Source: Yogi Bhajan, KRI]
