Sahibi Kriya to Master Your Domain

Mastery of Mind and Body

This kriya empowers you to command both your mind and body. By releasing deep muscular tension, it promotes optimal blood circulation, nourishing your cells and eliminating toxins. This practice can also help regulate menstrual irregularities.

Illustration of Helen laying down with feet flexed, both legs 90 degrees up "O" mouth

Exercise 1: Leg Lifts with Cannon Breath

Posture & Mudra: Lie on your back with your feet together and flexed towards your head. Form a firm circle with your mouth.

Movement & Breath:

  • Breathe Cannon Breath as you do double leg lifts. Raise both legs straight up to 90 degrees, then lower them down while keeping your feet flexed and knees straight. Move rhythmically with your breath.

Duration: Continue for 5 minutes.

Ending: Inhale and raise both legs up. Hold the breath briefly, before slowly lowering them as you exhale.

Exercise 2: Alternate Leg Lifts with Cannon Breath

Posture & Mudra: Lie on your back with your feet together and flexed towards your head. Form a firm circle with your mouth.

Movement & Breath: Breathe Cannon Breath as you do leg alternate lifts. 

Alternately raise each leg to 90 degrees with the breath.

Duration: Continue for 2 minutes.

Illustration of Helen laying down, feet flexed, 1 leg in 90 degrees up and the other leg is on the floor with an "O" mouth
Illustration of Helen laying down with feet flexed, 1 leg 90 degrees up, other on floor "O" mouth

Exercise 3: Cow Pose Variations (Bitilasana Variations)

Posture & Mudra: Begin in Cow Pose (Bitilasana), standing on knees and palms. Maintain a circular mouth.

Movement & Breath:

  • Breathe Cannon Breath while raising alternate legs up and back as high as possible. Move rapidly in rhythm with the breath. Continue for 4 minutes.
  • Maintain the posture and Cannon Breath. Simultaneously raise the right leg up and back and the left arm straight out in front of you. Alternately lift your arms and legs rapidly in rhythm with your breath. Continue for 2 minutes.

Duration: Continue for 6 minutes total.

Ending: Inhale, exhale, and relax onto your heels.

Exercise 4: Frog Pose

Posture & Mudra: Squat down in Frog Pose. 

Movement & Breath: Inhale, lift the buttocks, and lower the head, straightening the legs. Exhale, return to the starting position with the face forward.

Duration: Do 52 repetitions.

Illustration of Helen sitting in easy pose, doing arm raises with Jaap Sahib exercise

Exercise 5: Arm Raises with Jaap Sahib

Posture & Mudra: Sit in Easy Pose (Sukhasana), with a firm Neck Lock (Jalandhara Bandha). Extend your arms up and out to 60 degrees with palms facing up.

Mantra & Movement:

  • Inhale as you bring your arms up to 90 degrees, then exhale as you lower them back to 60 degrees. Continue for 5 minutes, taking one complete breath every 2 seconds. Keep your arms still at 60 degrees during the introduction and musical phrases of a recording of Jaap Sahib. On the accented beats of the recording (usually “Namastang”, “Namo” or “Namosar”), bring your arms straight up to 90 degrees. Then, return them to 60 degrees on the next beat. Move in perfect rhythm with the music through verse 28 (Chaachree Chand) or 4 minutes and 45 seconds.

Suggested recording: Jaap Sahib by Prof. Satnam Singh Sethi from the album Nitnem.

Duration: Continue for 9 minutes and 45 seconds total.

Ending: Inhale, exhale, and relax.

Exercise 6: Meditation

Posture & Mudra: Sit in Easy Pose (Sukhasana).

Movement & Breath: Do Long Deep Breathing while meditating on any uplifting and relaxing mantra/music.

Suggested recording: Himalaya by Sat Peter Singh.

Duration: Continue for 5 minutes.

Illustration of woman sitting in easy pose with hands in Gyan mudra
Illustration of Helen laying down, facing up with feet crossed and hands at heart center

Exercise 7: Relaxation

Posture & Mudra: Lie down with your legs crossed at the ankles. Cross your hands over your heart. Listen to any uplifting and relaxing mantra/music. 

Suggested recording: Promises by Sat Peter Singh or relaxing music.

Breath: Long Deep Breathing.

Mindful Attention: Relax your entire body.

Duration: Continue for 5 minutes.