Kundalini Yoga to channel energy up the spine (Sat Kriya) KY kriyas (From Sadhana Guidelines)
1. Sit on the heels and stretch the arms over the head so that the elbows hug the ears (A).
2. Interlock all the fingers except the
first ones (index) which point straight up (B).
After a lot of practice you can hold your hands in prayer mudra.
3. Begin to chant "Sat Nam" emphatically in a constant rhythm about eight times per 10 seconds. Chant the sound "Sat" from the navel point and solar plexus, and pull the umbilicus all the way in toward the spine. On "Nam" relax the belly. Continue at least 3 minutes, then inhale and squeeze the muscles tightly from the buttocks all the way up the back, past the shoulders. Mentally allow the energy to flow through the top of the skull. Ideally, you should relax for twice the length of time that the kriya was practiced.
Sat Kriya is fundamental to Kundalini yoga and should be practiced every
day for at least 3 minutes. Its effects are numerous. Sat Kriya strengthens
the entire sexual system and stimulates its natural flow of energy. This
relaxes phobias about sexuality. It allows you to control the insistent
sexual impulse by rechannelizing sexual energy to creative and healing
activities in the body. People who are severely maladjusted or who have
mental problems benefit from this kriya since these disturbances are always
connected with an imbalance in the energies of the lower three chakras.
General physical health is im-proved since all the internal organs receive
a gentle rhythmic massage from this exercise. The heart gets stronger
from the rhythmic up-and-down of blood pressure you generate from the
pumping motion of the navel point. This exercise works directly on stimulating
and channelizing the kundalini energy, so it must always be practiced
with the mantra "Sat Nam. "