You know already that Kundalini can benefit your physical and mental health. Coming to class is important to help you develop on the yogic path. Also beneficial is adding yogic practices to your daily routine. Even if just small, three-minute doses. The consistency of doing something each and every day helps you to stay physically, mentally, and emotionally resilient. In fact, a consistent practice of 3 minutes every day can be more beneficial than a 31-minute practice that you only manage to get to now and then.

With a menu of thousands of kriyas and meditations, it can be daunting to try and figure out where to start. Most any kriya or meditation can support you in some way. All of the practices are balancing and elevating. But there is one simple exercise that – if you can only do one thing – you should consider: Sat Kriya.

It seems like such a basic exercise – sit on your heels, bring your arms over head, and chant Sat Nam – but there’s so much going on internally. (See below for the full instructions.) 

As you chant, and you pull in your navel, you’re stimulating the navel point, toning the core muscles and gently massaging the heart. The movement of the navel, pulls a light root lock which helps to stimulate the flow of the creative, kundalini energy. Through the mantra – Sat Nam, you stimulate meridian points in your mouth, while the vibration can stimulate the pituitary gland.  Through the eye focus – third eye point – you help bring your mind to a more meditative state. A daily practice of Sat Kriya can help you to achieve greater focus, clarity, and even creativity.

Sat Kriya is a fundamental Kundalini practice. If you can only squeeze one exercise into your daily routine, this is a great place to start.  

How to do it

Posture: sit on your heels. If you have trouble with your knees, you can sit in a cross-legged posture or sit on a chair with your feet flat against the floor.

Mudra: raise your arms overhead, interlace your fingers and press your palms together. Thumbs cross. Index fingers point toward the ceiling. As best you can, keep your elbows straight.

Mantra: as you hold this position, chant “Sat Naam”. The words (nearly) rhyme with “but calm”. The words mean true name or truth is my identity. Chanting this mantra can connect you with your true self. As you chant “Sat”, pull your navel in. As you chant “Naam”, let the belly relax.

Eye focus: eyes are closed and focused on the brow point, just above the bridge of the nose, between the eyebrows.

Time: practice for 3-11 or, if you’re feeling ambitious, up to 31 minutes

To finish: take a deep inhale, hold the posture and suspend the breath for a few moments. Squeeze all your muscles from your toes to your nose. Continue to hold the posture as you exhale and hold the breath out for a few more moments. Inhale and relax. It’s recommended to lie down and rest for at least half as long as you practiced the meditation.

Relax: always rest after you practice Sat Kriya. Ideal rest time is the amount of time you practiced or twice as long. The minimum recommended rest time is ½ the time you practiced.