Sadhana Guidelines - Table of Contents

Kundalini Yoga Sadhana Guidelines (1999 version) is the best selling Kundalini Yoga manual of all time. Within these pages are the tools to inspire you to deepen your practice and return again and again, breath by breath, to your Self and your soul.


  • Sat Kriya
  • Basic Spinal energy Series
  • Flexibility and the Spine
  • Life Nerve Stimulation
  • Kriya for the Lower Spine and Elimination
  • Beginners Cleansing Set
  • Elimination (Apana) Exercises
  • Abdominal Strengthening
  • Strengthening the Aura
  • Strength to Sacrifice
  • Krya for the Nerve, Navel and Lower Strength
  • Strengthening the Inner Light
  • Kriya for Tolerance
  • Disease Resistance and Heart Helper
  • Circulatory Systems and Magnetic Field
  • Magnetic field and Heart Center
  • Varuyas Kriya
  • Sex Energy Transformation
  • Breath Meditation Series for Glandular Balance
  • Reserve Energy Set
  • Purifying the Self
  • Surya Kriya
  • Kriya for Conquering Sleep
  • Sitali Pranayam
  • Exercises to Make the Pores Breathe
  • Pranayam For Purification
  • Exercises for Expanding Lung Capacity
  • Basic Breath Series
  • Pranayam- Series no. 1 and no. 2
  • Beginners Exercise I
  • Beginners Exercise II.
  • Preparatory Exercises for lungs, magnetic field, and deep meditation

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Owner's Manual for the Human Body - TOC

This is Table of Contents is a short compilation of some of the best Kundalini Kriyas with clear cut directions and step-by-step instructions. List of Yoga Sets/ Meditations included in this manual:

  • Automatic Endurance in the Body
  • Awaking Yourself to your Ten Bodies
  • Balancing the Vayus
  • Complete Workout for the Total Self
  • Energize Your System
  • Get Up and Get Going
  • Wake Up the Body to Handle Stress and Strain
  • Unknown Cause of Sikhness
  • Working on the Lower Spine
  • Optimum Health
  • Yoga for Circulation and Energy
  • To Relieve Inner Anger
  • Give Power to the Brain
  • Nervous System Overhaul
  • Left and Right Hemispheres of the Brain
  • Mental Balance
  • Colon Cleanser
  • Take Away Stress
  • Let the Liver Live
  • Toning the Kidneys
  • To Make the Skin Radiant
  • Maintain the Spleen
  • The Art of Equilibrium of the Stomach
  • Strengthening the Stomach
  • To Build Stamina and Spark the Glandular System
  • Glandular System Tune Up
  • Balancing the Pineal, Pituitary, and Hypothalamus

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Kundalini Yoga Warm Ups

Kundalini Yoga classes start with Tuning In with Adi Mantra and a Pranayam to "open the channels" and to assist in making the transition from the day-to-day activities and the sacred space of the Kundalini Yoga class or personal practice.

Most sets do not require physical Warm-ups. We often suggest that the student or practitioner can do a few Warm-ups on their own. Sometimes, particularly if there is an exceptionally challenging set, it is appropriate to begin with a series of warm up exercises. The exercises that follow are good ones for warming up before a challenging set.  They include: Rotate the Pelvis, Spinal Flex, Neck Rolls, Side Twists, Side Bends, Shoulder Shrugs, Cobra, Rock and Roll on the Spine, Alternate Leg Stretches, Life Nerve Stretch, and Cat Cow. to warm up the spine and work off the excess energy some bring to class. If you do not have much time, then Nabi Kriya would be a good one to do as it will set the energy for your entire body.

Note: Make sure that you do not do more than 2 or 3 Warm-up exercises and clearly define the beginning of the set. When you chose to do Warm-up exercises be sure to chose exercises that prepare you for the set.

Take 30 seconds or more to relax between exercises. The energy will automatically adjust and go to where it is needed.


Before starting a Class, Mantra, or Kriya Tune In!

Rotate the Pelvis


Sit in easy pose. Place the hands on the knees. Deeply roll the pelvis around in a grinding motion. Relax into the movement. Make it a moving meditation.

Do 26 rotations or 1-2 minutes in each direction.

Benefits: This exercise opens up the energy in the lower spine, massages the internal organs and aids in digestion.

Spinal Flex


Sit in easy pose. Grab the ankles. As you inhale powerfully, flex the spine forward, keeping the shoulders relaxed and the head straight. Do not move the head up and down.

Exhale and relax the spine back.

Continue rhythmically with deep breaths. As you inhale feel the energy go the spine.

As you exhale feel it come back up to the third eye.

1-3 minutes or up to 108 times.

To end: Inhale deep, hold the breath, apply rootlock (mulbhand), exhale and relax. Sit quietly and feel the energy circulate in your spine and throughout your body.

Benefits: This exercise stimulates and stretches the lower spine.

Neck Rolls


Sit with a straight but relaxed spine.

Adjust the head so that you feel like it is sitting on top of the spine by slightly moving the head back and bringing the chin down slightly.

Roll the neck slowly in one direction and then in the other. Let the weight of the head move the head around. Do this very methodically so that you go slowing through tight spots and work out areas of tension. At least one minute in each direction.

To end: After this exercise, sit quietly and be with the sensations in your body and spine.

Benefits: This exercise removes tension in the neck and stimulates the thyroid.

Side Twists


Sit on the heels. Place the hands on the shoulders, fingers in front and thumbs in back.

Inhale, twist to the left. Exhale, twist to the right. Twist your head to each side as well.

Gradually feel an increased rotation in your spine. Keep elbows parallel to the ground, allowing the arms to swing freely with the body. Continue 1-2 minutes or 26 times.

Note: This exercise can be done standing up, 

To end: Inhale center, hold the breath, apply rootlock, exhale, relax and feel the energy circulate, especially at the level of the heart.

Benefits: This exercise opens up the heart center and stimulates the upper spine.

Shoulder Shrugs


Still on the heels or in easy pose, shrug both shoulders up on the inhale and down on the exhale. 1- 2 minutes.

To End: Inhale up, hold, apply rootlock, and relax.

Benefits: This exercise loosens up the tension in the shoulders and relaxes upper back

Rock and Roll on the Spine


Bring your knees to your chest, grab them with the arms, and rock back and forth on the spine, massaging it gently from the neck to the base of the spine.

Make sure you have a soft surface. 1-2 minutes.

Benefits: This exercise circulates the energy and relaxes the spine.

Alternate Leg Stretches


Spread the legs wide apart, grasping the toes or any other place on the legs where it is possible to keep the knees straight.

Inhale center and exhale down to the left leg, inhale center and exhale down to the right leg. Move from the hips to open the pelvis. Avoid simply bending and arching the upper spine.

Keep the spine comfortably straight and get a good stretch in the back. Loosen up the muscles, but do not strain them. Continue with powerful breathing. 1-2 minutes. To end: Inhale center, hold the breath, apply root lock and then relax.

Bring the legs together and bounce them up and down a few times to relax the muscles and massage them.

Benefits: Opens up the pelvis and stretches the leg muscles.

Life Nerve Stretch


Legs outstretched, bring right foot into left thigh, and slowly bend over the left leg to grab the foot or ankle (or wherever it is comfortable), keeping the leg flat on the ground.

Breathe long and deep or do Breath of Fire. 1-2 minutes each side.

To end: Inhale deeply and exhale several times deepening the stretch. Then slowly come up. Bounce the legs and massage them. Switch sides and repeat.


  • This exercise stretches the leg muscles and loosens up the lower back.
  • Adjusts and strengthens the navel point, your power center.
  • Tunes-up your nervous and digestive systems.
  • Strengthens the reproduction organs and glands.

Contraindications for Women: Stretch Pose puts extra pressure on the female reproductive organs.Do not practice Stretch Pose in the following circumstances:

  • After first 120 days of pregnancy
  • Under any pregnancy complications
  • During the first few days of woman's moon cycle

Cat Cow


Come on the hands and knees, knees shoulder width apart. Inhale as you flex your spine down and bring your head up. Exhale as you flex your spine up in an arched position with the head down. Keep the arms straight.

Continue rhythmically with powerful breathing, gradually increasing the speed as your spine becomes more and more flexible. 1-3 minutes.

To end: Inhale in saggy cow, hold, pull the energy up the spine with the root lock. Exhale and relax on the heels. Sit quietly and let the breath slow down. Feel the energy circulate. Concentrate at the third eye.

Benefits: Done regularly it loosens up and adjusts the spine.

Pick Me Up Exercise


Lie down on your back. Then bend your knees and draw the heels up towards the buttocks, keeping the feet flat on the floor.

Grab your ankles and holding on to them, slowly raise the hips up, arching the lower spine and lifting the navel towards the sky. If you can't grab your ankles, then put your arms at your side and lift up using the arms to help push you up. (People with any history of lower back pain should check with their doctor before beginning.) As you lift up, slowly inhale through the nose.

Hold the breath as you gently stretch up, lifting as high as is comfortable, then slowly relax down again as you breathe out through the nose. Slowly repeat this lifting up and down movement a minimum of twelve times, synchronizing the breathing with the movement of the hips, for a maximum of 26 lifts.

To go from the minimum number of 12, to the maximum number 26, increase your total. 1-2 lifts per day.

To end: Inhale up, hold the breath for ten seconds, pull in the navel and apply the root lock. Then relax down, stretching the legs out.

Totally relax and feel the energizing effect of the exercise.

Benefits: This exercise releases abdominal stress! It gives you an immediate boost of energy throughout your body that lasts well into the day. It also stimulates your thyroid. It allows you to breathe deeper and adds to your energy level. It moves the energy from the lower spine to the upper spine.

Ego Eradicator with Breath of Fire


In this Ego Eradicator posture, the thumbs are pointing straight up, fingers scrunched on the pads of hands at the base of the fingers, with the thumbs at a 90 degree angle to the rest of the fingers, and the knuckles are pointed out to the sides.

Posture: Sit on heels, in Rock Pose, or with legs crossed in Easy Pose, or sit on a chair with your feet flat on the floor.

  • Apply the Neck Lock.
  • Keep arms straight and lift the arms up to an angle 60 degrees.
  • Draw the shoulder blades down over the back of the ribs, so the shoulders are pressed away from the ears.
  • Curl the fingertips onto the pads of the palms, with the Thumbs stretched Straight UP above the head.
  • Thumbs DO NOT point at each other
  • Breath of Fire for 1-3 minutes with eyes closed.

Benefits: This works on the ego, while simultaneously releasing stale air from your lungs, expanding lung capacity, & increasing vital energy. It relaxes any tension around the heart; strengthens the nervous system to help manage stress, thus restoring nervous system balance.


Lie on the floor with the palms on the floor under the shoulders. As you inhale, slowly arch the spine up, leading with the nose, then chin, then pushing off with your hands vertebra by vertebra, until you are arched back as far as possible with no strain in the lower back, concentrating on a. good stretch from the heart center up.

Breathe long and deep or do Breath of Fire. 2-3 minutes

To end: Inhale, hold, pull the energy up the spine with the root lock. Exhale very slowly and come down one vertebra at a time.

Relax. 1-3 minutes.

Benefits: This exercise strengthens the lower back. Removes tension in the back and balances the flow of sexual energy with navel energy.

Corpse Pose


Deeply relax your back, hands to the side, palms facing up. Simply be with the sensations in your body and enjoy the feelings.

Kundalini Yoga - Farewell Blessing chanted at the end of every class.

May the long time sun shine upon you,
All love surround you,
And the pure light within you
Guide your way on.

Related Pages:
New to Kundalini Yoga Basics

Kundalini Yoga Kriyas

This entire section is on Kundalini Yoga Kriyas, the most important ones to do Sat Kriya, Sodarshan Chrka Kriya, Kirtan Kriya, Gurmukh's Kriyas, Moon, Shabad, Surya and Hast Kriya.

Kirtan Kriya

Kirtan Kriya is one of the most important meditations in Kundalini Yoga. It was one of the first meditations taught by Yogi Bhajan, the mind goes out of balance when the pineal gland is dormant.

Whatever you need at the moment, it will readjust and align you to bring balance into your mind and thus your life. It is a catalyst for change because it is a very powerful spiritual cleanser.

Cross-Heart Kirtan Kriya

Yogi Bhajan suggested doing this Kriya to rid our selves of fantasies. We would run the fantasy in the "screen" focusing at the chin and following it to the bitter end, which typically allows us to see the real consequences of our fantasies and eliminate them.

On this page are powerful mantras and kriyas to help us release the blocks in our life. Clear out the traumas, the memories, the 'junk' we all carry. These are Childhood Anger, Fear, Insecurity, the Past and Karma. I think they are a good group to get at all the main problems most of us have.

Hast Kriya

Hast Kriya, a Kundalini Yoga kriya renews the nervous system and can heal nerve pain and sciatica.

If you do this Kriya for 22 minutes a day, you will totally change your personality. Power will descend from above and clean you out. Anger and obnoxiousness will disappear from your personality.

Power Mantra-Power Kriya
Power Mantra-Power Kriya, page 2

Sat Kriya Spirit Rising Website
Sat Kriya 3HO Website

Sat Kriya is a signature Kundalini Yoga practice and one of the most powerful and complete postures, meditation's Yogi Bhajan taught. It is an entire Yoga class in one posture. Sat Kriya is fundamental to Kundalini yoga and can be practiced every day for at least 3 minutes. Its effects are numerous.

Sodarshan Chakra Kriya

Sodarshan Chakra Kriya will give you a new start. It is the simplest kriya, but at the same time the hardest. It cuts through all barriers of the neurotic or psychotic inside-nature. This kriya invokes the Kundalini to give you the necessary vitality and intuition to combat the negative effects of the subconscious mind."

Gurmukh's Kriyas

Gurmukh has been teaching for 30 years (her bio is on this site) and in these YouTube videos she demonstrates the following kriyas:

  • Buyong Dya Kyria, Human Kindness

  • Soorya Karm Kriya, Forget Yourself and Help Others

  • Kriya of Liberation, There is no greater joy than helping others.

Moon Kriya

This is actually a mediation that balances the moon energy within you. The moon governs the emotions and this specific meditation will help you rid yourself of fatigue and bring you lots of vitality and energy. Radiant Sun Therapy.

Shabd Kriya
Shabd Kriya is a tried and true practice to help improve sleep.

Surya Kriya

Surya Kriya means Sun Kriya because it brings in the energy of the Sun to help keep you warm, energetic and enthusiastic. It also helps you to lose the holiday pounds and focus on many tasks at once. It is very simple to do and takes about 25 minutes to complete.

Related Pages:
Main SiteMap

Sat Kriya

Sat Kriya is one of the most powerful and complete postures/kriyas Yogi Bhajan taught. It is an "entire Yoga class in one posture". Sat Kriya is fundamental to Kundalini yoga and could be practiced  on its own every day for at least 3 minutes. Its effects are numerous. It is not just an exercise, it is a kriya that works on on all levels of your being - known and unknown. You might block the more subtle experiences of higher energies by pushing the physical body too much. You may have an experience of higher consciousness, but not be able to integrate the experience into your psyche.

So prepare yourself with practice. If you have time for nothing else, make SAT KRIYA a part of your every day exercise. (3 min a day)

GuruPrem Singh Khalsa Shows Us How To Do It!

How to Hold the Hands

  • Sit on the heels and stretch the arms over the head so that the elbows hug the ears. You can also sit in easy position or a chair.

  • Interlock all the fingers except the first ones (index) which point straight up. Cross the thumbs: Hands are in Venus Lock, so the females cross the left thumb over right and males cross right over left. Ideally the heels of the hands are togehter.

  • Begin to chant "Sat Naam" emphatically in a constant rhythm about eight times per 10 seconds.

  • Chant the sound "Sat" (Sounds like Sutt) from the navel point and solar plexus, and pull the umbilicus all the way in toward the spine.

  • On "Naam" relax the belly. Release the lock as you chant "Naam." (Almost like a sigh with the sound Naam)

  • Don't try to apply Mul Bhand. Mul bhand happens automatically if the navel is pulled. Consequently, the hips and lumbar spine do not rotate or flex. Your spine stays extended.

  • The Eyes are closed rolling up to the brow. It's putting pressure on the frontal lobe at the pituitary gland and doing good things for your brain.

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, up to 15 minutes.

You may build the time of the kriya to 31 - 62 minutes, but remember to have a long, deep relaxation immediately afterwards. A good way to build up the time is to do the kriya for 3 minutes, then rest 2 minutes.

Repeat this cycle until you have completed 15 minutes of Sat Kriya and 10 minutes of rest. Finish the required relaxation by resting an additional 15-20 minutes.

Respect the inherent power of the technique. Deep relaxation after this kriya is a must and nearly as important as the initial effort. It activates the Parasympathetic Nervous System which allows the body's systems need time to regenerate and reconstitute themselves.   This is the time to do the Inward Focus - Neutral Mind.

  • strengthens the entire sexual system

  • stimulates its natural flow of energy.

  • relaxes phobias about sexuality.

  • 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 improved

  • 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."

Realted Pages:

Surya Kriya "Sun Kriya"

The Surya Kriya (SunKriya) is named after the energy of the sun. When you have a lot of "sun energy," you do not get cold; you are energetic, expressive, extroverted and enthusiastic. It is the energy of purification. It holds the weight down. It aids digestion. It makes the mind clear, analytic and action-oriented. The exercises systematically stimulate the positive pranic force and the Kundalini energy itself. This should occasionally be in your regular sadhana practice to build the strength of your body and your ability to focus on many tasks.

Surya Kriya "Sun Kriya" Radiant Sun Therapies Yoga- 1 of 3‬

1. Easy Pose

Sit in Easy Pose with a straight spine. Rest the right hand in Gyan Mudra on the right knee.

Block the left nostril with the thumb of the left hand. The other fingers point straight up .Begin long, deep, powerful breaths in and out of the right nostril. Focus on the flow of breath. Continue for 3-5 minutes. Inhale and relax.

This exercise draws on the "sun" breath and gives you a clear, focused mind.

2. Sat Kriya.

Sit on the heels with the arms overhead and the palms together. Interlace the fingers except for the index fingers, which point straight up. Men cross the right thumb over the left thumb; women cross the left thumb over the right thumb.

To do Sat Kriya rhythmically chanting "Sat Nam," emphasize "Sat" as you pull the navel in. On "Nam," release the lock, focus at the brow point.

Continue for 3 minutes.

Then inhale, suspend the breath, apply Mulbandh and imagine your energy radiating from the navel point and circulating throughout the body. Relax.

Repeat the exercise for 3 minutes. Then inhale, apply Mulbandh, and mentally draw the energy to the top of the fingertips. Relax.

This exercise releases energy stored at the navel point. 

Surya Kriya "Sun Kriya" Radiant Sun Therapies Yoga- 2 of 3‬

3. Spinal Flex.

Sit In Easy Pose and Grasp the shins with both hands. Inhale, stretch the spine forward. Exhale, let the spine flex backwards.

Keep the head level during the movements. On each inhale mentally vibrate the mantra "Sat," on the exhale, mentally vibrate "Nam." On each exhale apply Mulbandh.

Continue rhythmically with deep breaths 108 times. Then inhale, hold briefly with the spine perfectly straight. Relax.

This exercise brings the released Kundalini energy along the path of the spine and aids in its flexibility. 

4. Frog Pose.

Squat, the heels together and up off the ground. Fingers are on the ground between the knees. Lift the head up in this position.

Inhale, raise the buttocks high, lower the forehead towards the knees and keep the heels off the ground. Exhale and come back to the original squatting position, face forward.

Continue with deep breaths 26 times. Inhale up, then relax down onto the heels.

This transforms the sexual energy.

Surya Kriya "Sun Kriya" Radiant Sun Therapies Yoga- 3 of 3‬

5. Neck Turns

Sitting on the heels, place the hands on the thighs. With the spine very straight, inhale deeply and turn the head to the left. Mentally chant "Sat."

Exhale completely as you turn the head to the right. Mentally chant "Nam."

Continue inhaling and exhaling for 3 minutes. Inhale with the head straight forward and relax.

This opens the throat chakra, stimulates circulation to the head and works on the thyroid and parathyroid glands.

6. Spinal Bend.

Sit in Easy Pose. Put the hands on the shoulders with the fingers in front and the thumbs in the back. The upper arms and elbows are parallel to the ground.

Inhale as you bend to the left, exhale and bend to the right. Continue this swaying motion with deep breaths for 3 minutes. Then inhale straight. Relax.

This exercise flexes the spine, distributes the energy over the whole body and balances the magnetic field.

7. Meditate. Sit in a perfect meditative posture with the spine straight. Direct all attention through the Brow Point.

Pull the Navel Point in — hold it — apply Mulbandh.

Watch the flow of breath. On the inhale, listen to silent "Sat." On the exhale, listen to silent, "Nam."

Continue 6 minutes or longer.

This will take you into a deep self-healing meditation.

(Kundalini Yoga Guidelines for Sadhana, pp. 75-76 and The Aquarian Teacher, K.R.I. Level 1 Teacher Training Manual, pp. 352-353).

© The Teachings of Yogi Bhajan - All Rights Reserved

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