The kriyas, or yoga exercises, are the heart of the kundalini and kriya yoga practice. Kundalini Yoga, as taught by Guru Yogi Bhajan, begins with chanting and pranayama (warm up breathing exercises), followed by 30 to 45 minutes of kriyas. The kriyas are the physical fitness portion of the yoga practice, and there are a host of basic kriya exercises.
Breath of Fire
Pranayama exercises are generally used to warm up for yoga practice. One exercise, the Breath of Fire, is used throughout kundalini and kriya yoga. It can be practiced while sitting in an easy pose or kneeling. Quickly inhale and exhale short, quick breaths, pumping the abdomen like a billows. Practice for one to three minutes in the beginning, eventually working up to five or 10 minutes. Certified kundalini yoga teacher and guru, Anmol Mehta, calls Breath of Fire the "king kong" of pranayama, and explains that it helps detoxify the body, oxygenate the blood and magnify the benefits of yoga practice.
Sat Kriya
The Sat Kriya, or kneeling pose, is performed by bringing the palms together, interlacing the fingers with the index fingers extended, then stretching both arms overhead. Chant the phrase "Sat Naam," meaning "truth is my identity," repeatedly while mentally pulling the energy up through the body. PinkLotus.org, which provides information on kundalini yoga and kriyas, explains that Sat Kriya is fundamental to yoga and should be practiced every day for at least three minutes. It is believed to strengthen the entire system and stimulate the natural flow of energy.
Frog Pose
Frog pose is another basic kriya. Stand and open the legs slightly wider than hip-width, then slowly drop into a squatting position. The hands may rest on the floor for support or remain in prayer position. Bring your head forward toward the knees and extend the hips upward while inhaling. On exhalation, raise the head again and drop the hips down. Repeat this movement as many 15 to 25 times while resting between sets. Frog pose opens the hips and strengthens the large muscles of the legs.
Bridge Pose
Bridge pose, also known as table top pose, is performed by lying flat on the mat, with the knees bent, arms at the sides with the palms facing down. While inhaling, lift the hips upward toward the ceiling. Perform the Breath of Fire while holding bridge pose for one to three minutes. On exhalation, slowly lower the back toward the mat. This may be repeated several times. Anmol Mehta explains that this kriya not only helps strengthen the arms and back, but also helps to strengthen the immune system.
Seated Leg Stretch
Seated leg stretch is a universal exercise in all forms of traditional yoga. It helps to lengthen the hamstring muscles and strengthen the lower back. Sit upright, with both legs stretched out in front. Using the hands, raise the head and one leg while performing the Breath of Fire. Hold for one minute or as long as you are able, then repeat with the opposite leg. Seated leg stretch can be used to help prepare the muscles for deeper stretches, such as seated forward bend, or prior to final relaxation.
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