Sit on the heels in Rock Pose with the knees together.

Stretch the arms up with the elbows straight until the arms hug the sides of the head.

Interlace all the fingers except the index fingers, which point straight up. Women cross the left thumb over the right. Men cross the right thumb over the left.

The spine stays straight and still.

Remain firmly seated on the heels throughout the kriya.

Begin to chant "Sat Naam" with a constant rhythm of about 8 times per 10 seconds.

As you pull the navel in and up toward the spine, chant "Sat" from the Navel Point. Feel it as a pressure from the Third Chakra.

With the sound "Naam", relax the belly.

Allow the breath to regulate itself between the chant.

3 - 31 minutes.

Inhale and gently squeeze the muscles from the buttocks all the way up the spine.

Hold the breath briefly as you concentrate on the area just above the top of the head.

Exhale completely.

Inhale, then exhale totally and hold the breath out for 5 to 20 seconds while applying a firm Mahaa Bandh.

Contract the anus, sex organ and navel.

Lift the diaphragm, lock in the chin and squeeze all the muscles from the buttocks up to the neck.

Inhale and relax.

Sat Kriya is a fundamental Kundalini Yoga practice. It is known for balancing sexual energy, activating the navel center, and strengthening the nervous system.