Sanatan Kriya Steps
Feb 17, 2024
Sanatan Kriya is an assimilation of the eight limbs of Ashtang Yog as given in Patanjali Yog Sutras, without any dilutions and modifications. It offers an easy way to the modern, busy man to get himself into a state of balance — physical, emotional, financial and mental. Sanatan Kriya offers an easy way to the modern, busy man to get himself into a state of balance — physical, emotional, financial and mental. Through regular practice one is able to access and control their pranic layers (the aura) to bring about any desired change in the physical from. Gradual and regular practice of the Kriya opens the doors to subtler dimensions bestowing the practitioner with amazing experiences in both physical as well as energy world and carve the way for spiritual evolution.
"Sanatan Kriya is a scientific process the by-products of which include a healthy body, glowing complexion, and well-being. I would recommend all do this kriya and reap its many benefits."
— Dr Maneesha Bhat Balekkal, DGO DNB in Obstetrics and Gynecology
"When I first started doing Sanatan Kriya, I had an open mind thinking what benefit it would give me. Slowly I realised over a period of time doing Sanatan Kriya regularly I was more fit and balanced whereas earlier I used to get recurrent cold every two or three months and stress ulcers in mouth. People would tell me about certain glow I had on my face for which I would be surprised as I failed to understand then the reason for it; only retrospectively I realised Sanatan Kriya had changed me for good."
— Dr Anuraag Gandhi, DNB Ophthalmology, Paediatric Ophthalmologist
" I used to engage myself in intense cardio exercises like cycling 30 km a day. Though I used to do this I was getting frequent common colds one episode in three weeks. I just couldn't understand why this was happening. When I started doing the Santan Kriya I noticed that in just three months these colds just vanished and today I never fall sick though I am surrounded by patients with all kinds of infections. That’s how the immunity boosts up with these yogic practises. My appearance completely transformed after I started doing the Santan Kriya. Energy level also increased even with less sleep which was hard to explain."
— Dr Prasan Prabhakar, Physician and Cadiologist, Laxmi Hospital
Close your eyes, paying reverance to your Guru and Lord Ganesh, embark on the ultimate journey of spirit with Sanatan Kriya.
Step 1: Ujjai Pranayam
Ujjai is a simple yet powerful pranayam to purify the body and introduce a state of balance.
Sit in vajra asana or any comfortable posture. Take your awareness to the breath at the tip of nostrils. As you inhale, expand your stomach like a balloon, while exhaling contract it. Keep your shoulders and chest relaxed, focussing on abdominal breathing. Introduce a slight hissing sound from the pit of the throat while inhaling and exhaling by slight constriction of the throat. Gradually, make your breath slower and deeper.
Step 2: Rotations
Your body is the vehicle to your soul. For intense practices, it is important to understand your body and to strengthen it. The basic joint rotations ensure health and longevity of the body by removing the spent prana that gets accumulated at your joints and ensuring free flow of energy in the body.
There are six joint rotations starting from the neck, moving downwards to the shoulders, wrists, hip joint, knees and finally ankles.
Each joint needs to be rotated seven times in one direction and seven times in reverse direction.
All rotations are to be performed without straining any part of the body.
Coordinate your rotations with Ujjai breath, inhaling in half circle and exhaling in the other half.
Keep your eyes closed throughout the rotations, maintaining internal awareness of the joint being rotated.
Finally, perform the Taad Asana. Stand straight; going on your toes, making sure that your body weight is evenly distributed on both your feet. Once you are evenly balanced raise both your arms with palms facing the sky. Hold the posture while breathing in Ujjai.
Step 3: Chakra Santulan Pranayam
Chakras are the energy centres that work like exhaust fans, pulling in fresh prana and throwing out spent prana. Each chakra is responsible for specific needs of the body, like food, clothing, power, sex etc as well as controls certain organ systems. Chakra Santulan Pranayam helps redistributing the prana among the seven major chakras making for a complete balance.
Close your eyes and sit in vajra asana. With your palms facing inwards, as you inhale, take your arms upwards stopping momentarily at each of the chakral points — Mooladhar, Swadishthan, Manipoorak, Anahad, Visshuddhi, Agya and Sahastrar. Hold your breath as you reach the Sahastrar chakra and be aware of a limitless source of energy. Draw this energy and while exhaling bring your arms back once again stopping at each chakra. Be aware of the internal chant of the mantra 'so' as you go up and 'hum' as you come down. Repeat 7 times.
Maintain internal awareness of the chakras as well as your palm centres. Synchronise your arm movements with Yogic breath. Initially the hand movement may be fast but as your lung capacity increases, the movement will get slow and steady.
Step 4: Paanch Maha Prana Dhyan
The Paanch Maha Prana are the etheric forces, which combine together in a human form to provide basic life force to a human body.
Sit in Sidhha asana or any comfortable position. Now take your awareness to the following regions in your body,
Prana Vayu. Touch the tip of middle two fingers with the tip of your thumb and feel an upward rising force in the region between the diaphragm and the shoulders.
Apaana Vayu. Touch the tip of last two fingers with the tip of your thumb and take your awareness to the downward moving force from the navel towards the knees.
Samaan Vayu. The balancing force between the Prana Vayu and Apaan Vayu. Touch the tip of first two fingers to the tip of your thumb and take your awareness to the outwards and sideways moving force in the region between the diaphragm and the navel.
Udaan Vayu. Touch the first three fingers to the tip of your thumb. Udaan Vayu is the upwards rising force from the pit of your throat towards your head.
Vayaan Vayu. This is the all-pervading reserve force. Touch all your fingers to the tip of your thumb as you become aware of this force surrounding your body as a hollow shell.
Step 5: Dhyan with the Guru
After finishing the panch maha prana dhyan, keep your hands in bhairav/ bhairavi mudra. Be aware of a whitish pink lotus at the centre of your chest cavity, connect with the energy of your Guru and gently drop all awareness. Let go. Whenever you feel like, come back and open your eyes looking first at the centre of your palms.
Step 6: Charity and Service
Charity and service are an inherent part of the Sanatan Kriya as prescribed in Patanjali Ashtang Yog under the yamas and niyamas. Give whatever, to whoever, but give." Practitioners of Sanatan Kriya at Dhyan Foundation are engaged in a host of charities which are incorporated as a niyam in their daily routine.
Note: It is recommended that the Kriya be learnt and practised under strict supervision of an expert.
You may learn and practice the Sanatan Kriya at any of the Dhyan Foundation centers. You may also read the book 'Sanatan Kriya: Essence of Yoga' which comes with a do-it-yourself audio cd of the kriya. Or download the Sanatan Kriya App on your phone - Andriod and iOS.
Share your experiences, doubts and queries regarding Sanatan Kriya at dhyan@dhyanfoundation.com.
