Sit on your heels and place your hands upfront of the knees and out to the side. The hands should be wide. Your spine will form a diagonal angle.

Exhale and bring your forehead to the ground in front of your knees. Inhale and arch the head up, leading with your chin.

Exhale and bend forward again. inhale up.

Continue for 3 minutes do 108.

Swan kriya gives you grace and develops your Subtle Body.

You are opening your third eye and building your intuition.

The spinal is moved, giving fresh blood and circulation to the brain + the spinal fluid is moved.

Sit on your heels. Interlace your fingers, but keep the index finger pointing straight up. The thumbs are crossed.

Bring your hands above the head, still in the mudra. The arms will hug the ears.

Say “sat” as you bring the navel in towards the spins and up. you are also pulling on your “root lock” anus, sex organs + naval point.

Say “nam” and release.

Keep a steady rhythm of about 8 “Sat Nams” per 10 seconds.

Continue for 3 minutes. Sat kriya can be done for longer times. 62 minutes can be a very powerful and life changing practice.

TO END: Inhale and hold the posture, stretch up. Exhale completely and hold the breath out still in the posture, stretch up. Inhale and relax

Relax on your back. Traditionally instructed as resting for double the about of time as you did the posture. Less time can also do.

Sat Kriya is a classic Kundalini Yoga posture that helps balance “the lower triangle” / the first three chakras.

It helps to correct any sexual balances or malfunctions in the sexual organs, and gives confidence and can even be used to help things like eating disorders.

Lie down on your back with your arms by your side, and make your body completely stiff like a log.

Roll from side to side, flipping over on the stomach to one side, then rolling onto the stomach on the other side.

You can also roll all the way across the floor if you have space for it. But totally okay to just roll from side to side.

Try to keep your arms and legs as still and stiff as possible, only moving what you must in order to roll and move your body from side to side.

There’s no time limit of Bundle Rolls. 3 minutes is a good practice.

Bundle rolls helps to repair and holes in the aura, and balances the electromagnetic field.

The body is massages and the blood circulated.

Very good to keep healths and keep the body, skin and brain youthful.

Yogi Bhajan gave these 3 postures as a suggested daily practice. Done together they balance the body and give you what you need.

You can do 108 of each posture as a daily practice.

“There are three postures in your life if you won’t do it, your life will not be comprehensively for you. You’ll be handicapped. I am not talking a big deal, I am talking a very small thing.”

“Hundred eight times you do. No, no, it’s something, hundred and eight Sat Kriya, hundred and eight swan Kriya, and if you really want a beautiful young skin, hundred and eight Bundle roll.”