In this video I show you a basic kriya yoga practice and demonstrate the basic kriya pranayama technique a/k/a Kriya Pranayama I, which is the foundation of all kriya yoga practice. Kriya yoga is a scientific method for opening the subtle energy channels, balancing the chakras, and charging the gross and subtle bodies with prana. As we persist in kriya yoga practice our awareness becomes progressively more interiorized in the spinal column or sushumna nadi. As we increase the flow of prana through the sushumna nadi our upper energy centers become progressively more energized, which culminates in god and self-realization.

Kriya yoga is a self-initiatory path. There is no substitute for the consistent and daily practice of the techniques, and results are cumulative. So you may notice little change in consciousness over the course of a few weeks, but over the course of a few years of practice you can experience extraordinary transformation.

Basic Kriya Yoga Procedure:

1. Asana: Sit on the floor or a meditation cushion in a cross-legged upright position with spine erect and unsupported. The cross-legged position (full lotus, half lotus, or simple cross-legged position) consolidates energy in the root chakra at the base of the spine, while the unsupported spine makes us more aware of the subtle energies in the spinal column.
   
2. Interiorize Awareness (5 Minutes): We begin by interiorizing our awareness. Use silent meditation or the “SO HUM” mantra to interiorize awareness and calm the mind and body in preparation for Kriya Pranayama I.
   • If using the “SO HUM” mantra (which means “I am that”) simply breathe in through the nose while silently chanting “SO” and breathe out through the nose silently chanting “HUM.”
   • Relax into the breath while breathing in and out through the nose and concentrating on the mantra.
   • Mantra meditation is the most effective way to interiorize awareness for most people because it gives the mind an object of concentration, which reduces mental chatter.   
     
3. Breath of Fire Technique (3x): After interiorizing our awareness with silent meditation or the “SO HUM” mantra we arouse the energy in our lower three energy centers using the breath of fire technique in preparation.
   • First we bring our awareness to the root chakra located at the base of the spine in the tailbone.
   • Then breathing in through the nose while performing a kegel we pull energy/awareness up through the spine from our root chakra to the sacral chakra (two inches below navel) and solar plexus (two inches above navel).
   • Imagine a cool electric current is running up the spine.
   • When the energy/awareness reaches our solar plexus, we hold our breath and lower the chin to our chest clenching our throat. This is called a throat lock, which keeps energy/awareness trapped at the solar plexus. 
   • After briefly holding our energy/awareness/breath at the solar plexus, we may release it and allow the energy/awareness to flow back down into our root chakra.
   • Imagine the energy flowing down the spine as warm and soothing.
   • Optional: While holding the breath at the solar plexus try chanting the mantra “RUM” at the solar plexus in the spinal column. This helps dilate and energize the solar plexus.
   • This is one cycle of the breath of fire technique, do at least three repetitions.
     
4. Kriya Pranayama I (12x): After interiorizing awareness and arousing the energy in our lower energy centers we are ready for Kriya Pranayama I. This is the basic kriya pranayama technique which is the foundation for all kriya yoga practice. There are more advanced variations on this basic technique, but the basic technique is sufficient to achieve complete god and self-realization.
   • First we bring our awareness to the root chakra located at the base of the spine in the tailbone.
   • Then breathing in through our nose we pull energy/awareness up from the root chakra through our spinal column through each energy center all the way up to our medulla and spiritual eye located between our eyes.
   • Imagine a cool electric current is running up your spine.
   • When the energy/awareness is transitioning from the throat chakra to the medulla we touch the tip of our tongue to the soft pallet of the roof of our mouth. This creates an energetic bridge and directs the energy to our higher energy centers.
   • Then we briefly hold the breath with energy/awareness concentrated at the spiritual eye.
     Optional: Silently chant “OM” three times at the third eye at the top of the breath.
   • Then we exhale through the nose letting the energy/awareness flow back down the spine through each energy center to our root chakra. 
   • Relax the tongue as energy descends from the third eye and medulla down to the throat chakra and lower energy centers.
   • Imagine the energy flowing down your spine as warm and soothing.
   • This is one cycle of Kriya Pranayama I, do twelve repetitions.
   • Last Repetition: Allow the energy to collect at your crown chakra and hold your awareness at the crown in silence for as long as possible. 
     
5. Jyoti Mudra (3x):
   • First we place our hands over our eyes and our thumbs in our ears, blocking out all noise and light.
     Optional: This mudra is uncomfortable and distracting for me. I prefer to simply meditate in a quite dark room.
   • Perform a Kriya Pranayama I as described above to the point where the breath/awareness is concentrated at the third eye a the top of the breath.
   • Then instead of breathing out when our energy/awareness reaches the spiritual eye we hold our breath and silently chant “OM” at the spiritual eye, while imagining our awareness/energy flowing out between our eyes. 
   • We hold our breath and silently chant OM at the spiritual eye for as long as is comfortable.
   • Then when we are ready we gently exhale letting the energy/awareness flow back down our spine to your root chakra. 
   • Imagine the energy flowing down your spine as warm and soothing.
   • This is one cycle of Jyoti Mudra, repeat three times.
   • Last Repetition: Keep your awareness at your spiritual eye, but allow your breath to return to a natural state. Continue chanting OM at your spiritual eye for the duration of your meditation period, or silently meditate upon the crown chakra for at least five to ten minutes.

A detailed description of these techniques can be founds in the book “Kriya Secrets Revealed: Complete Lessons and Techniques” by J.C. Stevens.