Sit in Easy Pose. Grab the ankles with both hands.

Deeply inhale and flex the spine forward and lift the chest up. 

On the exhale, flex the spine back. Keep the head level so it does not "flipflop."

Continue this movement.

Repeat 108 times.

Then relax for 1 - 2 minutes.

Sit on the heels in Rock Pose. Place the hands flat on the thighs.

Flex the spine forward with the inhale, backward with the exhale. Mentally vibrate Sat on the inhale, Nam on the exhale.

Repeat 108 times.

Relax for 2 minutes.

In Easy Pose, grasp the shoulders with fingers in front, thumbs in back.

Inhale and twist to the left, exhale and twist to the right. Breathing is long and deep.

Repeat 26 times. To end, inhale facing forward. Exhale and relax for 1 minute.

In Easy Pose, lock the fingers in Bear Grip at the heart center.

Move the elbows in a seesaw motion, breathing deeply with the motion.

Continue 26 times. To end, inhale, exhale, pull on the lock, then relax for 30 seconds.

In Easy Pose, grasp the knees firmly.

Keeping the elbows straight, begin to flex the upper spine. Inhale forward, exhale back.

Repeat 108 times. Relax for 1 minute.

Shrug both shoulders up on the inhale, down on the exhale.

Continue for 1 – 2 minutes. To end, inhale and hold 15 seconds with shoulders pressed up. Then relax the shoulders.

Roll the neck slowly to the right 5 times. Then roll the neck to the left 5 times. To end, inhale and pull the neck straight.

Complete 5 neck rolls to the right, then 5 to the left.

Lock the fingers in Bear Grip at the throat level. Inhale, hold the breath for 10 seconds and apply mulbandh (root lock). Exhale, hold the breath out for 10 seconds and apply mulbandh. Then raise the hands above the top of the head. Inhale, hold the breath and apply mulbandh (root lock). Exhale, hold the breath out and apply mulbandh.

Repeat the cycle two more times.

The complete exercise takes 2 minutes. To end, relax for 30 seconds.

Sat Kriya

Sit on the heels with the arms overhead and palms together. Interlace the fingers except for the index fingers, which point straight up. Male identifiers cross the right thumb over the left thumb; female identifiers cross the left thumb over the right. Do whichever feels right for you.

Mantra: Chant Sat and pull the Navel Point in; chant Naam and relax it.

Continue powerfully with a steady rhythm for 3 minutes. To end, inhale, apply Root Lock and squeeze the energy from the base of the spine to the top of the skull. Exhale, hold the breath out and apply all the locks. Inhale and relax.

Deep Relaxation
Lie down on your back with the arms by your sides, palms up, and relax completely. Cover yourself with a blanket if desired.

TIME: continue for 5 - 15 minutes.

This kriya systematically works from the base of the spine to the crown, stimulating all 26 vertebrae and activating the chakras with fresh energy.

It is an excellent practice to prepare for meditation, as many practitioners notice greater mental clarity with regular use.

One reason for this may be the enhanced circulation of spinal fluid, which plays a vital role in supporting memory and overall mental function.