Sat Kriya (Exercise Set) to Balance the Lower Chakras

Sept 13, 2019 / Kriya

Girl on Yoga Mat practising Sat Kriya Kundalini Yoga Mediation

Sat Kriya is great for you if you’re trying to raise Kundalini energy but do not have time for long practices. Almost all the benefits of Kundalini yoga is contained within this one exercise. The Sat Kriya works on the lower triangle, namely your first, second, and third chakras. It promotes general physical and mental wellbeing and has the particular ability to help heal pain and mental issues stemming from childhood trauma.

If you’re a beginner, it is recommended that you start with 3 minutes a day, and slowly build your practice time up according to the Kundalini yoga meditation time rules (7, 11, 22, 31, or 62 minutes). It is also important to rest for the same amount of time that you practice. If you have no other time for self-care, just carve out 3 minutes a day to practice Sat Kriya as part of your daily routine.

Benefits of Sat Kriya

Strengthens your sexual system
Increases energy flow through your body
Stimulates healing in your cells and organs
Balances the energy of the lower three chakras
Helps strengthen the heart
Improves general wellbeing
Helps heal mental and psychological issues (especially those from childhood)

How to do Sat Kriya

The Sat Kriya is always practiced with the Sat Nam mantra. Do note that this is not a deep breathing exercise so let your breath come to you naturally during the exercise.

Warning: Do not do this if you are pregnant or in your first three days of your menstrual cycle.

Illustration of woman practicing Sat Kriya

Prepare for Sat Kriya

Sit on your heels in Rock Pose. To make it easier, you can also sit in the Easy Pose or any position that you find comfortable.
Stretch your arms straight up above your head. Make sure your elbows are straight and not bent.
With your arms above your head, put your hands together so that your palms are facing each other. Interlock your fingers, with your index fingers pointing upwards.
Close your eyes and raise them up to Brow Point (the center of your forehead slightly above your eyebrows).
Inhale slightly.

Practice Sat Kriya

Chant “Sat” powerfully in one short burst. At the same time, squeeze your navel in towards your spine.
Chant “Nam” as you release your belly and let it relax.
Repeat this “squeeze-release” cycle at a moderate pace. Remember your chest, shoulders, and arms should not move during the exercise.
There is no designated point for which to inhale and exhale. Hence, let your breath come naturally to you where it will during the “squeeze-release” cycles.
Continue for 3 minutes. Once you get the hang of it, increase your practice times according to the Kundalini yoga meditation time rules.

Finish

Inhale deeply. Hold your breath and squeeze your Root Lock. Draw the energy up your spine all the way up to your fingertips. Hold for about 8 to 10 seconds, then exhale.
Repeat the inhale, holding of breath, and exhale 3 times.
Then, take a final deep inhale and then exhale out completely. Perform the Root Lock and Neck Lock. Hold for a few seconds before releasing everything completely.
Lie on your back in Corpse Pose (back flat, arms at the side, palms facing up). Go into a deep relaxation mode for the same amount of time that you did the exercise.