Sat Kriya Meditation

Sat Kriya is one of the most basic and powerful exercises of Kundalini Yoga as taught by Yogi Bhajan.
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  1. 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'").
  2. Sit on your heels in Rock Pose or in Virasana (Hero Pose).
  3. Stretch your arms above your head. Hold them straight up with your arms hugging your ears, no bend in the elbows.
  4. Interlace your fingers and extend your index fingers upward.
  5. Close your eyes and roll them up to the brow point.
  6. Inhale to begin, expanding your belly.
  7. Chant "SAT" powerfully on exhale, pulling your navel toward your spine.
  8. Chant "NAM" on or before the inhale, expanding the belly again.
  9. Keep chanting powerfully, "SAT" on the exhale, "NAM" on or before the inhale, creating a rhythm of squeeze, release, squeeze, release.
  10. Continue for three, 11, or 31 minutes.
  11. To finish: Inhale deeply and squeeze the navel back. Exhale and keep squeezing. Repeat once more. Then inhale and relax.
  12. Rest in Savasana (Corpse Pose) for at least as much time as you spent on the exercise.
  13. Sit up and chant Sat nam three times to conclude your practice.