Sat Kriya Workout

Energize & Rejuvenate

This kriya is designed to energize your body, balance your lower chakras (energy centers), and promote overall well-being. It’s a versatile practice, suitable for everyone with some modifications. For beginners, shorten exercise times and increase the rest periods. For intermediate practitioners, follow the practice times as written. For advanced practitioners, eliminate rest periods between exercises 4-6 as long as you are warmed up and in good physical condition.

1. Sat Kriya

Posture & Mudra: Sit on your heels in Rock Pose (Vajrasana) with a straight spine. Raise your arms overhead with your hands in Ksepana Mudra.

Movement & Breath: Chant “SAT” as you pull your Navel Point in and up, and chant “NAM” as you release it, at a pace of 8 repetitions per 10 seconds.

Duration: Continue for 5 minutes.

Ending: Inhale, exhale, and apply Root Lock (Mula Bandha). Relax on your back for 3 minutes.

2. Sat Kriya (Repeat)

Posture & Mudra: Repeat the first exercise, Sat Kriya.

Duration: Continue for 5 minutes.

Illustration of Helen sitting in easy pose with hands behind her head.

3. Chest Stretch

Posture & Mudra: Sit in Easy Pose (Sukhasana) with a straight spine. Interlace your fingers behind your neck, keeping your elbows wide.

Movement & Breath: Take long, deep, complete breaths.

Eyes/Drishti: Focus on your Third Eye Point (Ajna Chakra)

Duration: Continue for 3 minutes.

Ending: Inhale and hold briefly, then exhale.

4. Sat Kriya (Repeat)

Posture & Mudra: Immediately repeat the first exercise.

Duration: Continue for 3 minutes.

Ending: Relax for 2 minutes.

5. Frog Pose

Posture & Mudra: Squat down and place your toes on the ground, your heels together off the ground, and your fingertips on the ground between the knees.

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

Duration: Repeat 26 times. Relax for 1 minute.

6. Sat Kriya-Frog Pose sequence.

Movement & Breath: Transition between exercises without resting.

  1. Sat Kriya: Repeat Sat Kriya for 3 minutes. Relax for 1 minute.
  2. Frog Pose: Repeat Frog Pose 10 times.
  3. Sat Kriya: Repeat Sat Kriya for 3 minutes. No rest.
  4. Frog Pose: Repeat Frog Pose 15 times. No rest.
  5. Sat Kriya: Repeat Sat Kriya for 3 minutes. No rest.
  6. Frog Pose: Repeat Frog Pose 10 times. No rest.
  7. Sat Kriya: Repeat Sat Kriya for 5 minutes. 

Ending: Inhale deeply and hold with Root Lock (Mulabandha) for 30 seconds. Exhale completely and hold the breath out with Great Lock (Maha Bandha) for as long as comfortable. Repeat this sequence two more times.

7. Relaxation

Posture & Mudra: Lie down in Corpse Pose (Savasana) and relax.

Duration: Continue for 15 minutes.