Sat Kriya is one of the most basic and powerful exercises ofKundalini Yoga as taught by Yogi Bhajan.
- Tune in by placing your palms together at your heart and chanting the mantra Ong namo, guru dev namo ("I bow to the teacher within myself'").
- Sit on your heels in Rock Pose or in Virasana (Hero Pose).
- Stretch your arms above your head. Hold them straight up with your arms hugging your ears, no bend in the elbows.
- Interlace your fingers and extend your index fingers upward.
- Close your eyes and roll them up to the brow point.
- Inhale to begin, expanding your belly.
- Chant "SAT" powerfully on exhale, pulling your navel toward your spine.
- Chant "NAM" on or before the inhale, expanding the belly again.
- Keep chanting powerfully, "SAT" on the exhale, "NAM" on or before the inhale, creating a rhythm of squeeze, release, squeeze, release.
- Continue for three, 11, or 31 minutes.
- To finish: Inhale deeply and squeeze the navel back. Exhale and keep squeezing. Repeat once more. Then inhale and relax.
- Rest in Savasana (Corpse Pose) for at least as much time as you spent on the exercise.
- Sit up and chant Sat nam three times to conclude your practice.