Relax & Reset
Enjoy this sequence to balance the nervous system, clear energetic blockage, and restore vitality while also deeply relaxing the body and mind.
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You are welcome to work with the full
7-minute practice or piece out what you need in the moment. Sat Kriya is a wonderful stand alone practice if you just have a couple minutes to rest and shift your energy. If you'd like to work with the practices on your own without the video guide, you can work with each for 1-3 minutes and them move on to the next.
For those who are new to mantra practice, in Sanskrit “Sat” means “true” and “Nam” means “identity” so what you are chanting is “true name” or “truth is my identity”. If mantra practice is not your thing, just keep breathing deeply and moving with awareness or find words that you connect with to make this practice an affirmation or a prayer.
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Feel free to put some music on in the background and maybe have a blanket nearby if you have time and space to lie down for savasana at the end of this practice, which I highly recommend in order to receive the most out of this kriya.
Kriya For Elevation
7 min Practice to Restore Balance and Lift Energy
1. Spinal Circles
Sit in Easy Pose (cross-legged).
Place hands on your knees and begin circling your torso in a fluid motion.
Inhale as you move forward, exhale as you move back.
This warms up the spine and releases tension.
2. Spinal Flex (Seated Cat-Cow)
Stay seated, hands on shins or knees.
Inhale, arch your spine forward, open your heart.
Exhale, round your spine, tuck your chin.
Helps awaken stagnant energy while relaxing the nervous system.
3. Shoulder Rolls
Lift your shoulders up on an inhale, roll them back on an exhale.
Repeat slowly, releasing tension.
4. Sat Kriya (Restores Energy & Balances the Nervous System)
Sit on your heels (Rock Pose) and extend arms overhead, palms together.
Chant "Sat" (truth) as you pull in your navel and "Nam" (identity) as you release.
Continue rhythmically for 1-3 minutes, then inhale deeply, hold, and relax.
This stimulates vital energy (prana), clears the mind, and deeply restores.
5. Deep Relaxation (Savasana with Breath Awareness)
Lie on your back, let your body fully relax.
Inhale for 4 counts, hold for 4 counts, exhale for 6 counts.
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Allow yourself to fully surrender into rest.
You have a treasure within that not only holds all those elements, but is infinitely vaster than anything the universe can give you.