Sat Kriya is one of the foundational and most potent practices in Kundalini Yoga. Though simple in form, it delivers profound energetic and transformative effects. The kriya involves sitting in a stable posture, typically Vajrasana (Rock Pose), with the arms extended overhead and the hands interlaced in Venus Lock, while rhythmically chanting the mantra “Sat Nam”.

On “Sat,” the navel point is drawn powerfully inward and upward, engaging the lower abdominal muscles. On “Nam,”the muscles are released. This rhythmic contraction and release stimulate the navel center (Third Chakra), awaken kundalini energy, and begin to draw it upward through the spine.

The practice has several key benefits:

• Strengthens the nervous system and heart through rhythmic breath and muscular engagement.

• Balances and energizes the Lower Triangle (the first three chakras), helping to release fear, insecurity, and blocked emotional energy.

• Channels energy to the upper chakras, supporting expanded awareness, intuition, and mental clarity.

• Promotes deep relaxation after practice, as the body re-integrates and balances its systems.

• Refines and concentrates sexual energy, transmuting it into spiritual vitality (ojas).

Though it may appear straightforward, Sat Kriya is a complete kriya in itself – working on body, mind, and spirit simultaneously. Practicing even just 3 to 11 minutes daily can generate significant change. However, it’s important to follow it with deep relaxation in Corpse Pose (Savasana) to allow the body to integrate the energy shifts.

Consistency is key with Sat Kriya. Practiced regularly, it builds internal power, stability, and vitality, while aligning you with your authentic self – your true identity (Sat Nam).