SAT KRIYA: How To, Tips, Tricks and Finer Points

I’ve been doing Sat Kriya daily for several years now and it’s amazing how you intuitively learn little things from the meditation and the changes that you go through.

When I first started, my right arm would fall asleep and I’d sweat like hell.  When I got up to 31 minutes my legs would fall asleep pretty bad, even with a big pillow between my legs, but eventually the legs got stronger and even if they fell asleep a little it wasn’t so bad.  They always got back to normal and it actually greatly improved the circulation in my legs.  After some time in the practice though I began to notice great things. My navel was getting much stronger and my hips were opening up. My lung capacity has increased. Now that the energy was getting into the upper centers my meditiations, particularly while chanting in the morning began to go much, much deeper.

Here are some tips and pointers from my experience…

**Always Tune In with the Adi Mantra 3 times before beginning any Kundalini Yoga Kriya or Meditation.  Click Here for instructions on the mantra.

Sat Kriya Illustrated example

How To Do It:

  1. Sitting on the heels in rock pose, interlace the fingers with the Jupiter (Index) fingers pointing straight up.
  2. Cross the thumbs: Females cross left over right and Males cross right over left.
  3. Raise the arms straight up and rotate the upper arms inward so that the arms are hugging the ears.
  4. In this position you will chant the mantra “Sat Naam” in the following way:
    • Pull the navel point in* as you chant “Sat!” (Sounds like ‘Sutt.’)
    • Release the lock as you chant “Naam.” (Almost like a sigh with the sound “Naam”)
    • *Author’s note: When you pull the navel point in, the root lock, known as Mulbandh, contracting the navel, sex organ and anus, will naturally happen.  However, the focus is on pulling the navel point in.  Earlier I had written that you pull mulbandh from the start.  It’s a subtle difference and there is some discussion about it because both ways are technically correct, but the teaching from the book is: pull the navel point on Sat, release on Naam.

Finishing:

  1. At the end, inhale completely and hold, squeezing the root lock and the muscles of the back and shoulders for as long as you can. Imagine that you are sending the energy up through the top of the head. Exhale.
  2. Inhale and repeat above step one more time.
  3. Then inhale completely and exhale completely then hold the breath out long as you can, while pulling the root lock and squeezing the muscles of the back all the way up again.
  4. Inhale, and relax.

Time: 3 minutes up to 62 minutes.

*One option is to practice for 3 minutes, rest for two minutes and repeat two more times for a 15 minute exercise, which will build stamina and a foundation for longer practice.

Rest & Relaxation:
Try to relax for about the same amount of time as the exercise. This isn’t always possible but just remember, 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.  So use your judgement but always rest sufficiently after.

This is a pretty tough exercise when beginning kundalini yoga. Practiced over 40 days this kriya can provide countless health benefits. Don’t be overconfident. This is a powerful kundalini exercise and should be approached with reverence and respect.  Start slowly and build up.

**A special note: Yogi Bhajan has said that you can do Sat Kriya with the palms flat against one another, but only if you’ve never done drugs (damaged the nervous system.) My teacher explained it further in this way: Since the fingers represent certain planetary aspects (Jupiter, Saturn, Sun, Mercury) having them extended both releases and draws more of that energy in. If you’re not ready for it, then it’s like trying to drink out of a firehose. It’s a waste of time and inefficient. So unless you’ve practiced Sat Kriya for some time and you’ve also not done drugs in a while, then best to stick to the basics. There’s a lot to be learned in the way of mastery by starting from the basics and building up.

Some Finer Points of The Sat Kriya:

  • Sat Kriya can be done quietly. This is probably the greatest boon to all dedicated Sat Kriya practitioners. Many people who consider doing Sat Kriya for an extended period of time, shy away because they inevitably see themselves in a situation where it would be inappropriate to chant too loud. The important part of the exercise is pulling the root lock and moving the navel. As long as you can hear yourself vibrate the Sat Naam mantra you’re still in line with the intent of the kriya. I’ve done it nearly silently in some situations. Now there’s no excuse. When you’re visiting your mother-in-law  just take your sheepskin, go into the walk-in closet and get to it.
  • When pulling the Mulbandh, I have noticed that pulling in on the navel first will cause the other two– sex organ and anus to contract in kind.
  • You can go slow and easy at first– just by pulling in on the navel and watching the natural flow of it. I see my students, because they expect the kriya to be hard, they jerk the body and bounce up and down. This is totally unnecessary. These kriyas have subtle power in them. doing them is like driving a finely tuned automobile– if you do it right, it can be very smooth. So begin by just pulling in slowly on the navel and let the root lock follow. Once you’re warmed up and have some momentum you’ll really start to squeeze the root lock in rhythm.more illustration sat kriya posture
  • Relax the entire body except for the muscles you’re using. You’ll be surprised at the power that’s saved and recycled back into the kriya when you relax your shoulders and thighs and the other parts you’re tensing because your mind is having a fit. .. “How much longer are we going to do this? Are we going to die soon? What is this kundalini yoga anyway– is it really good for you? What kind of name is Sat Kriya anyway? Isn’t this a lot like a cult? What would your friends think of this stuff?” (please note your mind’s garbage chatter may be different!)
  • Speaking of the mind… Sat Kriya is a great meditation for taming the mind. As the mind wanders, as in any meditation, just bring it back.
  • Just let the breath follow naturally from the movement. I’ve heard many people say different things about the breath, but if you just chant and pull the locks as prescribed, a breath will follow.
  • Listen to your own sound. This goes for any chanting. The vibration of your own sound will take you deeper within yourself and the kriya will begin to teach you things.
  • Really stretch the arms up and hug the ears and try continually to keep that posture perfect. Just as when the mind wanders you bring it back, when the posture slips, correct it. As you stretch up on the spine, you will get a different pull on the navel. It will be higher and more energy will go up especially around the heart. The hips will open more. Because Sat Kriya is difficult, people tend to shrink under the weight of it. This is another layer of meaning in Yogiji’s brilliant mantra: “Keep up and you will be kept up.” You’ll go deeper and you’ll be happy about it.
  • Sat Kriya works both ways. I was sitting in a group workshop with my teacher and we were doing a sort of roundtable assessing each other and prescribing kriyas for individual sadahanas. My teacher had assessed this one young woman and said that coming from her eyes was a very powerful soul and that in order for her to bring that power more fully into her body and use it’s full potential, she should do Sat Kriya. Then he asked the group, “Why?” I have no idea where it came from, but before I knew it, I had said, “Because Sat Kriya works both ways.” And that was it. We normally think because of the posture, pointing up, that we’re taking the energy of the lower triangle through the heart and up through the subtle centers of the upper triangle. However, Sat Kriya actually works both ways. We’re also pulling the cosmic energy in through the crown and down and circulating it back up. That’s another one of the brilliant wonders of the technology that is Sat Kriya and moreover, Kundalini Yoga.
  • Always use the mantra Sat Naam, as it is integral to this kriya. Sat Naam means, basically: “Truth is my whole identity.” Sat=”Inner truth,” and Naam =”the whole identity.” Another way of looking at it is, “I agree to the truth within.” Mantra is a projection of the mind using sound, so basically this mantra vibrates the higher self in the sub-conscious so that later, when you’re re-engaged in the world, the mind is reverberating on the truth of the self, on auto-pilot, working for you.
  • Mama said there’d be days like this… If doing the kriya for an extended period of time, just know you’re gonna have good days and bad days, just like life. Keep up and you will be kept up. The only way to have any real experience is to do something and master it over time. It’s the only way to truly know something. So dive in, the water is fine. Sat Kriya is one of the premiere kundalini yoga exercises because it covers everything and moves the energy very quickly. Use it on your way to self-mastery.

A Few of The Benefits of The Sat Kriya:

  • Rock pose (sitting on the heels) is the basis of Sat Kriya and it aids digestion… it is said that sitting on the heels one can digest rocks, hence the name. This pose combined with the tension of the Mulbandh (root lock) further stimulates the stomach, intestines and the overall digestive tract.
  • Sat Kriya directly stimulates the sexual-creative energy and redirects that energy upward, through the upper chakras causing a balancing of the energy system. This redirected sexual energy is very healing to the entire body.
  • Balances the shadow aspects of overactive sex drive and sexual phobias through this redirecting of the sexual creative energy through the heart and upper chakras, which relate to the transcendant god-aspect of the human being. This physical movement of the sexual energy upward becomes a meditation which causes you to look upon the others with the perspective of the heart and the grace of the higher self, as opposed to an object of sexual desire only.
  • Stimulates the glandular (endocrine) system, particularly the lymph glands which remove toxins from the body.
  • Strengthens the heart through the rhythmic increase in blood pressure which results from the pumping movement of the navel point.
  • Increases and strengthens the nervous system for overall well-being and radiance.
  • Makes you look good… especially if you follow the tips to good posture outlined above.

The Yoga Boot Camp Sat Kriya Challenge:

Do Sat Kriya for a minimum of three minutes daily for a period of forty days and record your experiences. Come back and share them here as comments on this page.

This Post Has 114 Comments

  1. Without Sat Kriya I would without a doubt be wallowing in a depression that I had previously allowed to takeover my life. I had aches and pains that had subsided almost completely in only 2 weeks of practice but this is the benefit that i focus on least. I find myself to be more outgoing because I am more accepting of myself and of those around me. Sat Kriya has provided me with an inner peace, an almost childlike bliss that motivates me to do so very much more with my time. I often wonder what I would be like today If I had grown up with knowledge of kundalini yoga.

    My results are what they are because of the nature of my weaknesses. My greatest weakness happened to be self loathing. Thusly, self respect is becoming my greatest strength (of course i focus on my weakness to overcome it). Sat Kriya seems to strengthen my entire being on such a deep level that it affects my personality.

    I have been doing kundalini for less than 2 months and i will never stop because the results are too powerful.

  2. I penetrate my attachments and neuroses by doing Sat Kriya 31 minutes per day with the intention of reaching and resonating to pure Truth. Bij Mantra Sarb ko Gyan–all wisdom is contained in the Bij Mantr, Sat Nam. Six years of this practice, ongoing, has given me clear knowledge of the Unknown, GREAT female power, eternal youth and sublime communication with the Sikh Gurus, whom I call upon for support to wash and heal the world. The key, stop focusing on limitations, pour all your love and energy into the pursuit of Truth and vast prayers to heal all.

  3. I´ve just started doing sat kriya this week and I have a question if someone can aswer it. I have noticed that after 1-2 hours after the kriya it´s like all my emotions i´ve held back comes out and I can start crying. What is happening, why is it like this, can anyone explain?

  4. @sandra You’re experiencing sat kriya doing its work. It seems strange when you first come to the practice but kundalini yoga works deeply on the unseen parts of the sub-conscious mind. What’s happening is you’re “taking out the garbage,” of your mind. Keep going and if you feel strong enough, increase the time incrementally. Think of it like this– you’ve got this great house but its in disrepair. You decide to paint the whole house but first you have to clean up the paint. You buy a really good paint remover and you put it on the walls and it simply melts all the old gung. It’s a big job and the clean up is going to be a bear, but the paint remover works really well. When you’re done with the job it’ll look pretty good. Sat Kriya is a really good paint remover. Good luck.

  5. Thank you for your response. Yes it really feels like i´m cleaning up inside. But can it go to fast or should I keep doing it even if I´m already feel emotional.. sad or angry?
    I really like how sat kriya feels when I´m doing it but I just wondering, I have recently desided to start focus on increase my self esteem and love for my self is sat kriya the right thing to do this or is there more effective ways in kundalini yoga?

  6. @Sandra Sat Kriya is perhaps the #1 kriya in kundalini yoga. It’s quick, gets to the heart of the matter: raising the kundalini, and it works on all the body’s systems. Basically, Sat Kriya as a daily practice is very powerful.

    My advice after having done SK for a few years is to keep going… even when it seems tough or the crap is coming up. Persevere. Just like in life, one thing is constant: when it gets tough, if you keep going, it’s always better on the other side. I look forward to doing it every day, even though it is still a challenge. Good luck.

  7. If I do sat SK as recommended (practice 3 minutes, rest for 2 minutes and repeat twice), what is the recommendation for relaxation afterwards – is it ok to get up after the third repetition or should I rest for another 15 minutes?

  8. @Martina, Rest is always better than not. Relaxation after a kriya, especially Sat Kriya, allows the effects to expand into your energy field. Personally, (and this is just my experience, ) I have sometimes been short on time and gone with very little rest after and I’ve noticed that without the proper rest period at the end, I’m a little agitated and unsettled. It’s like making pudding or something… you heat up the ingredients and then there is a period in which it has to set or gel. Without that period, you won’t get the same effect in the recipe. Thanks for the comment.

  9. Thanks a lot Patrich for sharing all this through this site. I just wisht to know whether its right to do sat kriya without the guidance of a teacher or yogic guru. I daily practice udyan bandh and mool bandh and it has cured my piles problem but i am but skeptical about doing this kriya without the guidance of a teacher. Please advice

  10. @manju thanks for your comment. Kundalini Yoga as taught by yogi Bhajan is perfectly safe if you follow the kriyas exactly as outlined by the master. If you tune in with the adi mantra (ong namo guru dev namo) and end with Long Sat Nam (usually 3 times) then you are okay. I have an outline of mantras used in kundalini yoga here http://kundaliniyogabootcamp.com/kundalini-yoga-mantra-basics/

    As far as the experiences you will go through– the teacher is definitely necessary to help you understand the changes that you ultimately go through as you explore the infinite self through your practice. That said, if you feel a desire to practice Sat Kriya it is possible to get guidance in this digital age and not have the teacher present with you. For example you found me, a teacher, through this site. There are also other forums which are filled with experienced practitioners of kundalini yoga (certified teachers) and where many students and teachers go to discuss and share their experiences: http://groups.yahoo.com/group/Kundalini-Yoga/ and http://groups.yahoo.com/group/Kundaliniyoga/ It is up to you if you feel comfortable practicing without a teacher that you can go and speak with directly but in my opinion these teachings were made available by Yogi Bhajan for this age (digital and aquarian) so that people could tame their minds and heal their bodies and experience some joy and peace in this life. The master gave these teachings to be practiced. As long as you approach them with respect and devotion you will receive the same in return. Sat Nam.

  11. Sat Naam

    Thanks a lot for your reply. Your answer completely satisfies my query but i have one more important question i.e., can somebody who is married i mean who isnot practicing celibacy can do this kriya. other thing is that i practiced this kriya for two days and during the night i saw some unusual dream, one was that my hand is injured and my flesh is coming out of my cut elbow and another was that i have been hit by a bullet by someone barging into my house and my family is also subject to same, but i am the first one to be hitted by a bullet. i wish to ask whether this has something to do with the kriya.
    my last question is that whether we have to recite the mantra sat naam or we have to say it in our heart bec if we are concentrating on inhalation and exhalation then it is difficult to recite the mantra aloud.

    i hope u have the time to reply to these queries.

    regards

    manju

  12. Thank you for sharing this incredible exercise here. I have a question: How should breath be co-ordinated with the kriya? Do I inhale and then contract the muscles (this seems contradictory as most yogasanas involve stretching ‘out’ with inhalation) or do I exhale and then hold the mulabandha (which sounds tougher)

    Thank you once again 🙂 have a happy day

  13. @Neha, The breath should happen naturally. As you pull and release the navel (or the mulbandh) the breath will just happen. Oftentimes, and I’ve experienced this myself, you’ll start thinking about the breath and it becomes distracting. Just pulling the navel and chanting will cause a natural breath rhythm to develop. Now to clarify on the navel vs. the mulbandh: the instruction from the kundalini yoga training manual states that you simply pull the navel point in on “sat” and release on “naam.” What often happens is that the mulbandh or root lock occurs naturally, as a result of pulling the navel in. I wrote initially above that you just pull the root lock because that is how I do it. There was a discussion between my wife and I some time back though (she does Sat Kriya also) whether it was correct just pulling the navel or the entire root lock. We asked our teacher Harijiwan, a master and long time practitioner of Sat Kriya told us that both ways are technically correct. I corrected the instructions above, however, because I wanted it to reflect exactly what was written in the manual.

  14. Hi Manju,

    Thanks for your sincere questions.
    1. You do not have to be celibate to practice this or any other kundalini kriya. Yogi Bhajan, the master has stated that kundalini is a practice for the householder. This means that it’s a practice which allows everyone who has a family, job and responsibilities to practice deep and powerful yoga and meditation and still maintain a practical, worldly life.
    2. Kundalini yoga and meditation, especially Sat Kriya works heavily on the hidden or sub-conscious mind. We’re only conscious of a small portion of the workings of our mind, which is why we have to meditate, to relieve the build-up from all of the various input we get as we go though life. When you practice deep meditation, you are cleaning the garbage from your sub-conscious mind. The sub-conscious mind is also the landscape we travel in dreams at night, full of symbolism. What my teacher has taught me is that these dreams, or any visions you have during practice are simply interesting events to experience but ultimately they have no real importance. All great masters which I have read or studied basically say to keep going in meditation. All sorts of things happen along the way. If you’re going on a nature hike and your goal is to get to the top of the mountain, you might see a lot of things along the way. They’re interesting, like the hawk flying above, or the deer in the woods, but ultimately the summit is the destination and you stay on the trail.
    3. The mantra is to be said aloud. The focus is on pulling the navel in on “sat” and releasing on “naam.” (see my reply to neha’s comment re: breath) Basically a natural breath will develop if your focus is on pulling the navel with sat and releasing on naam. Focusing on the breath can be distracting and put you off track.

  15. Many thanks for the explanation and for sharing this with us 🙂

    God bless and have a great day ahead!

  16. Went to a workshop last sunday and we did Sat Kriya for 31 minutes. Since then I have committed to 11min every day for 40 days.Tonight I’m doing a teacher training Sat Kriya for 62 min. OH BoY!!!! Feeling some fear about it. Im struggling with food issues and feel this Kriya is going to finally put to rest my food compulsion. I will record my progress with you all. SAT NAM

  17. pulling the navel.is it horzonta like in kapalbhati or vertical towards the chest?

  18. Hi Hari, thanks for your comment/question. I’m not familiar with kapalbhati. In my experience when you contract the muscles of the navel, it pulls the navel back toward the spine– so horizontal. In my experience, it’s only Uddiyana Bandh or diaphragm lock that pulls the diaphragm and hence part of the navel upward.

    My recommendation is to simply squeeze the navel as you chant “Sat” and simply release it on chanting “Nam.” The breath will develop on its own. In this way you can start slow, like riding a bicycle, and when you’re more familiar with the sensations you can go into it deeper. Sat Nam.

  19. Hi Ram Ravi, Thanks for your comment. Hope the 62 min went well. There’s always resistance, sometimes in the form of fear. Just commit and show up every day. That’s the key to success.

  20. Hi,

    I would think, that to handle any ‘garbage’ that comes up in ones life, including dreams, emotions, thoughts, day to day life, with and without Sat Kriya, that Kirtan Kriya will take care of the ‘garbage’. At least that has been my experience.

    I try and do Kirtan Kriya before sleeping, when I do, I have deep sleep. When I don’t, I don’t. lol

    Just a suggestion.

    Sat Avtar Kaur

  21. Hello,

    I’ve been doing a 40 day discipline of Sat Kriya, which will end on April 1. I’ve been doing KY for a year and a half. I have been crying alot with this one (not the only exercise though!). Some days I’ll be fine and then I’ll experience a release. I’m also doing ganapati kriya so these are the 2 main exercises I will work with. I have a lot of tension in my head and the ganapati kriya has been helpful and I think Sat Kriya, is a nice compliment to it.

  22. Is it really necessary to say the mantra loud or can just shout it mentally and can pull the naval back. Because it is most of the times not really desirable to shout in home.

  23. Hi Zafar,

    You should chant the mantra audibly– however, this can be very quietly. I have done Sat Kriya in many situations where I can’t chant it very loudly and it is fine. It’s desirable to make the sound though– because sound is a form of energy and is an integral part of what makes the kriya so effective.

  24. Hi Jai Gopal, thanks for a very nice site with a lot of valuable information! I have some questions about Sat Kriya:

    I’ve started doing SK for 11 minutes and my goal is 31. I add one more minute for each day, and today I did it for 16 minutes. The last minutes are really hard. Maybe I am want to achieve it to fast? I really want result but maybe I should add the time more slowly? (I have been doing KY for some years now, so 11 is hard but OK.)

    I’ve heard that holding the hands in front of the chest (like in prayer pose but with thumbs crossed) is just as good as the standard SK position. Have you anything to say about that?

    I have learned to focus on the third eye, but I want to get rid of fears and phobia so what is then the best point to focus on?

    Very grateful for answer.

  25. Are there specific guidelines about increasing the number of minutes of sat kriya? I’ve been attending weekly kundalini yoga classes for 2 years. Have just moved.- no teacher now 🙁 I’m on the 5th of a 40 day sat kriya.

  26. Hi Wen,

    There are no specific guidelines that I know of for increasing the number of minutes on Sat Kriya. Gradually is always best. That said, I have jumped into doing 31 minutes and also 62 minutes. Find what’s right for you and then it’s good to challenge yourself a little. it’s also good to set achievable goals– 40 days of 11 minutes and then move it up. Something about crossing the finish line on 40 days of a meditation gives you the feeling of wanting to do more.

  27. You’re welcome Karin,

    It’s good to challenge yourself and add time, but it’s also good to perfect the practice. That said, it’s harder toward the end of Sat Kriya no matter what the time. You know that phenomenon when you have to go to the bathroom, you’re holding it fine then you get a block away from your home and you feel like you can’t hold it any longer? That’s kind of what it’s like. The mind is infinite and it doesn’t want to change so as the energy builds, the mind is affected more the longer you practice. The real benefits come from trying to hold steady toward the end of any kundalini kriya.

    As for modifications: If you can do the kriya as instructed then you should do it as closely to the write up as possible. Modifications are for people who have trouble getting into the actual position or mudra. That’s said, prayer pose ISN’T “as good as” the actual hands above the head because the way it was prescribed is the absolute best. Other modifications for sat kriya I have heard are lying down, in full lotus pose (actually lotus pose is harder and more advanced).

    As for the third eye issue– Sat Kriya directly stimulates and circulates the energy through the chakras, quickly and effectively, which is why it’s such a powerful practice. Just focus the eyes as prescribed and the kriya will do it’s work. A common misconception is that “we” have to do something extra. That’s the limited ego and the subconscious mind blocking the effort. The only thing the student has to do is follow the kriya exactly and keep going. The changes will happen and they’ll be different for each person. I haven’t met a person yet who did sat kriya regularly and didn’t rave about it’s helpful effects.

  28. About Half way thru SK-40 Today was day 21, Been waking up around 4 ish to do 3-5 minutes, along with some other kundalini poses and chants, something is happening.

    My senses for the most part are getting more in tune, for starters. The other effects, I can not describe as yet. But what is happening is enough to have me eagerly arise in the morning to continue my journey….much like reading a scheduled reading or appointment television…

  29. I just started doing Sat Kriya. I do it before going to sleep, and I do sleep very deeply. Is it recommended to do it any other time?

  30. I have been doing sat kriya for the last 70 days for 5 minutes.It has started showing effects during my daily meditation. The whole body is energised through out the day. The apetite has improved. The symptoms of kundalini awakening are also being felt in the body.I see something great in the near future during my meditations.It is a very good Kriya and I plan to do it regularly.

  31. Any time is good to do the kriya. Ideally the best time to meditate is in the period before sunrise– anywhere from 3:30 AM to 8 AM. At this time the sun is about 60 degrees below the horizon which causes a calmer state of energy on the planet and during that time your meditation is much more powerful and penetrates up to 40 times more deeply than at other times. SO, basically a more powerful time is before sunrise, but we stress that the most important thing is to do the kriya at whatever time works for you and make it complement your life.

  32. Completed Sat Kryia 40 Days on Saturday, I have had quite an appetite since then. The experience is an invigorating addition to my meditation practice. Truly feel I have introduced a pro-active practice to my daily life.

    I will stop for a week, then start another 40 days next week….

  33. wen, how did you 40 day sat kryia finish.

  34. Started on Monday 29 Nov. another SK 40 days, Each day getting longer with time sitting….My body and spirit seem to be asking for it, muc like breakfast or a shower.

  35. Sat Nam!
    I am so excited about your website. I found it after doing a search for Sat Kriya on google. I am exploring other parts of your site as well. I recently decided to start doing Sat Kriya as my daily meditation. I am doing 11 minutes. I decided to do this because as a teacher of kundalini yoga, I taught the Sat Kriya workout and became lightheaded while teaching. I had this feeling there would be some jewels in it for me. I am doing it, and I have had some intense emotional releases. It is challenging and I am loving it. Is this a good kriya for panic attacks and depression as well?

  36. I started for 11 minutes with the plan of doing it for 40 days, but had to humbly stop as it was pretty intense. I was then encouraged by some friends to do 3 minutes, and I am glad I tried that. Sat Kriya has pulled up some stuff that has been scary, but also cleared me. Today I am feeling so blissful, and I also feel so expanded! Just wanted to share!

  37. can i do this yoga or any other kundalini yogas during my periods??

  38. Hello, I also have a fear of driving. I am wondering if Sat Kriya can help me have more confidence to overcome this phobia. I absolutely do not drive because I am afraid. I imagine in addition to fears like this, Sat Kriya is also good for keeping the 2nd and 3rd Chakras operating in a healthy manner?

  39. Hi Gurdeep,
    Sat Kriya definitely keeps all the chakras balanced and flowing. Also, many kundalini kriyas are known to balance and in some cases remove neuroses. I personally have seen Sat Kriya and other kriyas I have done improve my mind and remove addictions and irrational fears. While i can’t speak to what the results will be for every practitioner, my experience and the experience of many yogi’s I know has been very positive, and in my opinion miraculous. Any deep meditation will help to calm the mind and balance the psyche so I recommend trying it and seeing how you feel but as always in medical and psychological matters you should consult and work with a medical professional that you trust before changing any regimen or venturing into uncharted territory with phobias or other conditions.

  40. Hi Tanya,

    Sat Kriya is not to be done on the first three days of the menstrual cycle. Certain other kriyas and breaths are also not to be done during this time. Breath of Fire is another one– the master has said that you can do a very light breath of fire during the period but we always just tell women to do long deep breathing. Other things to stay away from during those first three days are navel exercises and anything that could strain the abdomen. The idea is that this is an eliminative time when the apana in the body is working to eliminate and you don’t want to work against the flow of that energy. Yogi Bhajan has also said that it’s important not do do heavy lifting or strenuous work during that time because the pelvic area of a woman is very delicate during the period and can become damaged and imbalanced by to much stress or strain. The rule in Kundalini is always “when in doubt, sit it out.”

  41. Gurudeep,

    That’s great news and a great example for the comments here. I was amazed at how powerful Sat Kriya was for me when I started doing it and it’s good for people to know that 3 minutes a day can bring powerful transformation. Keep up, it’s worth it. Thanks again for sharing your experience. — Jai Gopal

  42. Hi Gurudeep,

    Glad you’re enjoying the site and having a good experience. That’s why we put it up. To answer your questions… the short answer is, in my experience yes, I have seen students and peers helped alleviate depression and eliminate panic attacks with Sat Kriya. A panic attack is when a state of fear cripples the energy by compressing it very rapidly. Essentially the fearful thoughts (which are basically electro-magnetic) become so powerful that they short circuit the person’s energy and cause a shut down. Deep breathing will help alleviate the effects of a panic attack immediately and regular pranayam (strengthening breath exercises) will help prevent it in the future. Sat Kriya is good for this because it pumps the navel and expands the energy field by rapidly raising the kundalini. Depression can also be helped by Sat Kriya because the expanded energy and stimulation of the glands in the brain balances the blood chemistry and causes feelings of well being. It’s my experience that a regular practice of Sat Kriya can improve a state of depression.

  43. Thank you so much Jai Gopal! I so appreciate you taking the time to write back to all three of my posts. I am loving Sat Kriya still, and I am trusting in the power of it to bring me what I need! Thank you so much again! Sat Nam!

  44. Hello all,

    Last year I did a 120 day discipline and several 40 day disciplines. I am working with it again after a 2 month break.

    I think I stopped working with it because I felt like I wasn’t getting anything out of it but maybe that was an excuse. I think because I worked with it a lot, not much was happening as it was in the beginning, where I felt more stuff coming up. I think maybe I was experiencing different things because I’ve cleared a lot. I guess maybe I expected the same amount of clearing and feelings but I think I just need to accept that now I’m in a different place when I work with that kriya.

    So lately for the past few weeks, I started to experience more positive feelings. I would still cry when I experienced these feelings, which I still don’t understand why. First I felt like I was destined for greatness. A few days ago I felt like I was unique and recently that I am master of my domain (i.e. I can direct my life and have self control). I don’t know why I cried at these realizations because they were positive but it reminds me of this Marianne Williamson quote about how we are most afraid of our light and not our darkness. So maybe this was why I have been crying? I am not sure at this point but will continue to work with this kriya.

    I am working with it for 11 minutes but wonder too if I need to push myself more. I’ve managed to do 31 minutes twice and probably have done 22 minutes many times but I don’t know if I am ‘stuck’ at 11 minutes or if I doing okay with this time.

  45. I think you’r making a mistake here. The eyes with sat kriya are closed and focused at the third-eye point, they shouldn’t be directed at the tip of the nose.
    Sat nam.

  46. Hi.

    I just started with Sat Kriya and felt major changes in my personality and my view of the world. Interesting, indeed. I will surely continue with this and slowly but surely reach the 31 minute regime. Now, my question is, due to problem with the knees, if there is another possibility to follow through the Sat Kriya in an other position that doesn’t put so much pressure on the knees. Can one do it standing up, or laying down?

    Luana

  47. Hello Jai Gopal,

    I have kept up with Sat kriya, and have been kept up as well. I was able to move up to 7 minutes from the 3 minutes. I feel great. I am almost at 90 days, and I don’t see a reason right now to change meditations. My current goal is to go to 11 minutes. I am wondering if Sat Kriya can help with weight loss? I particularly carry fat in my hips and thighs? Thanks for your help! By the way, thank you for that interesting information on panic attacks.

  48. Is Sat Kriya effective to heal inner anger as well?

  49. Sat Nam Luana,

    If you have knee problems you can definitely adjust the posture and sit in easy pose. It’s also done in full lotus pose but if the knees are a problem then that might be out. I’ve heard of it being done lying down as well. It sounds like you’ve been doing it already for at least a little while. I will say that my legs and knees hurt to some degree each time I do it. It’s par for the course. However you’re the only one who can judge. That’s the big challenge with this kriya– the rock pose becomes a challenge the longer you decide to do it. Ultimately it’s like any other meditation: the more still and steady you can become, the more the subtle benefits of the kundalini are going to hit those spots that need it. The mind is always going to fight you and it gets craftier and more amazing in its ability to try to talk you out of going on or to distract you. My teacher always says, “Sure the legs fall asleep, but they wake up again.” Slow and steady wins the race and you’ve got the rest of your life to perfect it– err on the side of caution and modify the posture, but also check and see if you can’t stretch a little bit and go past the mind- where all pain comes from anyway.

  50. Sat Nam Willem,

    Thanks for your comment. I checked around, and I can’t find the eye focus specified in the write-ups I’ve seen (Sadhana Guidelines, Aquarian Teacher level 1.) In the write-ups I’ve seen there isn’t any specific eye focus mentioned. So I guess we’re both wrong or both right depending on how you look at it. I have removed the eye focus from the text above to be more in line with the Sadhana Guidelines, which I think is a good source. I also asked a friend who teaches Sat Kriya workshops and she said she believes the eye focus is as you stated, eyes closed focused at the 3rd eye. I will keep looking and asking around to see if there’s any audio or video of Yogi Bhajan teaching it. Thanks for bringing it to my attention. It’s important to be as accurate as possible with Kundalini kriyas and meditations so I appreciate your checking my work. If you have a write-up that has an eye focus I’d love to see it.

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