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Level 1
10 min

The Importance of Sat Kriya

Kundalini | By Kia Miller on Jun 01 2012
Discover why Sat Kriya is one of the most important stand alone kiryas in Kundalini Yoga.


Discover why Sat Kriya is one of the most important stand alone kiryas in Kundalini Yoga.


  • Jess Davis     Sep 12th, 2014
    Hi Kia,

    I'm up to a 7-minute Sat Kriya practice. When I finish, I feel a tingling in sensation in my legs when I lay down. It's somewhat similar to the feeling when your legs fall asleep, but different. What am I feeling? Is it good or bad? Thanks.
    • Kia Miller     Sep 12th, 2014
      Hi Jess, congratulations on your Sat Kriya practice. This is truly one of the great practices :) Regarding the tingling in your legs, try adjusting your position. If you are sitting on your heels perhaps try a block or pillow between your calves and hamstrings. Let me know if this helps.
  • Robin Tjirengren     Aug 12th, 2013
    Sat Nam! I love your classes, I do them almost daily. When I can't fit a longer Kriya in I do Sat Kriya. Recently, I have been getting a side ache about 2 minutes in. I practice usually on an empty stomach, so I don't know what happened. I changed my breathing to the technique below. I don't know if I'm doing it wrong and it's screwing it up. Idk. Also, I've been interested in doing Sat Kriya for longer but I don't know the next levels of duration as I understand specific time durations are important in Kundalini. Finally, I've heard that a man has right hand and thumb over left. Is that right?
    • Kia Miller     Aug 13th, 2013
      If you are getting side ache you might be trying to lift your torso up too much. I recommend raising your arms above your head, then relaxing a little so the back of your neck has no strain and you are not overly lifting your side waist. Then watch when you say SAT that you are also not trying too hard. Sometimes we can tend to go after the practice in such an enthusiastic way that we create tension. When I say SAT I think let a little air in to fill the vacuum as I release my belly and then say NAM. Make sense? SAT belly pulls IN, as belly starts to immediately relax I am am getting a little breath through the mouth, then say NAM.
      Hope this helps!
      Yes, to the arm position below. Man has right thumb over left, women left over right.
      Many blessings,
  • Britta Schuele     May 29th, 2013
    Thank you for the great explanation!
  • Nathalie Vendrys     May 19th, 2013
    I particuarly love this one as I am amazed afterwards of my sensations inside when I rest. Hard to describe this sensation but so peaceful and I feel so much coming back into my skin... feels like reconnecting to that peaceful sensation I seek so much...
    I am still making my ways into the lock and unlock portion at the end when breathing...not simple for a beginner like me... any tricks? Contracting pelvic ok, but after to lock and unlock each part... hummm, challenge! Thank you, with kindness and gratefulness!
    • Kia Miller     May 29th, 2013
      Dear Nathalie, the Treta bhanda (three locks) at the end when empty of breath is tricky to do. I suggest you watch the tutorial on bhandas to understand it better. Then as you practice you will get more and more proficient. In this one we inhale at the end, hold mulbhanda, then exhale and hold treta bhanda - all at once (mulbhanda, uddiyana and Jalandhara) see here for images of Uddiyana
  • Rebekah Gorline     Dec 28th, 2012
    I like this one alot, but where do you breathe? ( i run out of breath to complete 3 minutes of mantra on one inhilation)
    • Kia Miller     Dec 29th, 2012
      HI Rebekah,
      So happy you like it! The breath comes in through the mouth right after you say SAT and before you say NAM - it is very subtle but watch for it without exaggerating it. Let me know if this helps! Blessings, Kia
  • Irene Shonle     Nov 20th, 2012
    Thank you for your beautiful classes.
    Is it recommended to do the sat kriya before or after the other kriyas?
    • Kia Miller     Nov 21st, 2012
      HI Irene,
      It is recommended to do it alone, or after another kriya.
      Thanks for asking.. Blessings, Kia
  • Leanna DeFere     Oct 8th, 2012
    Very rhythmic, soothing. Thank you. Namaste.
  • Lorna Booker     Jun 23rd, 2012
    This felt really good, thank you.
  • yogagal      Jun 16th, 2012
    Hatha practitioner for over 3 decades, know very little of Kundalini, have a question, right thumb over left for male, left thumb over right female, because? curious, thank you
    • Kia Miller     Aug 10th, 2012
      It is because of the polarity of the fingers and therefore the flow of energy. Mudra is called venus lock. Blessings, Kia