Kundalini Yoga – Sat Kriya (1st, 2nd, 3rd)

The Kundanlini yoga version of Sat Kriya (as demonstrated by Ana Brett in Kundalini Yoga: A Journey Through the Chakras) works on your first, second, and third chakras. This is an important exercise in Kundalini yoga. Though it’s deceptively simple, it does a lot on all the levels of our being. It can be used as a personal therapy for major or minor depression, compulsive-obsessive behavior, and stubborn blocks that you have trouble liberating yourself from. Most importantly, it raises your spirit high. If you are not familiar with the chakra system, please read the Yoga article before attempting to do this pose.

Tips: To see a larger image of any picture below, click the picture. It is not necessary to look exactly like the picture shown. Approximate a pose as best as you can, or follow the modified version of the pose (if available) if a pose is too difficult. Poses should get easier over time with regular practice. The goal is to eventually look like the pictures below.

Pose
1. Sit on your legs and raise your arms up with your hands together. Interlace your fingers, but keep the index fingers extended, touching each other, and pointed up.
2. As you say Sat, simultaneously contract the rectum (anus), sex organ, and navel (belly button).¬†Feel the word Sat implode in your navel. Sat is a Sanskrit word that means “the Truth.”
3. As you say Nam, relax the muscles and feel the word Nam go from the navel to the base of your spine and all the way up the spine. Nam is a Sanskrit word that means “is Within” so Sat Nam means “the Truth is Within.”
4. Keep your elbows straight the whole time and let the breath takes care of itself. Do 21 Sat Nam‘s.
5. Inhale, hold the breath, and then contract the lower muscles (rectum, sex organs, and navel). Elongate the spine from the base and hold the breath and pose for as long as you can.
6. Exhale while releasing the lower muscles. Hold the breath at the end of the exhale and contract the lower muscles and elongate the spine again. Hold the breath and pose for as long as you can.
7. Inhale deeply, relax and ease out of it. Lie on your back with your palms face up by your sides with your feet a comfortable distance apart in Corpse (Savasana) pose.