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What Are The Benefits Of Kriya Yoga

They Follow Different Routes To The Same Goal

Kriya yoga is referred to as The Yoga of Activity. 

It exclusively postulates the activities or the practices that have been laid down as the means through which spiritual realization can be achieved. 

The purification of the mind is not necessary for this route of yoga. 


Kundalini yoga is referred to as The Yoga of Awareness. 

Kundalini yoga helps develop and connect to ones higher consciousness, intuition, and self-knowledge through its practices. 

Who Is Kriya Yoga For

There isnt one ideal person for Kriya Yoga.


The ancients used to believe that they needed people like prophets or Gurus to get in touch with God for them.

Today, we know that we can dont need prophets or Gurus. Kriya Yoga is one way to realize our union with God/the universe.

But if youre not religious or spiritual, you can simply use it as a practice to get in touch with yourself and the present time moment.

Its an excellent way to calm your mind and reduce your stress. 


What To Do Before Performing Nauli Kriya

Nauli is an advanced level yogic practice. Before performing it, a person should have mastery over Bandha practice.

The main bandha used in Nauli kriya is Uddiyana bandha i.e. abdominal lock or Jalandhara Bandha i.e. throat lock.

1. Practice Uddiyana Bandha The Abdominal Lock

This is the technique of lifting up abdominal muscles & then locking it at the lifted position.

To perform Uddiyana bandha,


  • At the end of exhalation, suck your abdominal wall in and up.
  • While maintaining suction of the abdominal wall, hold your breath.

It stretches the diaphragm and takes it to the highest possible position, which eventually locks diaphragm near the junction between the abdomen and chest. Its called Uddiyana bandha, the abdominal lock.

The Uddiyana Bandha along with its variations is practised well before performing different yoga practices e.g. Nauli Kriya.

So, What Uddiyana Bandha Actually Does?

In Uddiyana Bandha,

  • The organs of the abdomen are taken to a higher than normal position in the trunk by sucking it and holding the breath.
  • This vacuum draws blood from the abdominal cavity into the chest and to the heart. It improves the circulation to the abdominal muscles.
  • Also, as the abdomen is locked at a higher level, the pressure in the capillaries and veins is decreased which facilitates the blood flow and fluid exchange.

2. Practice Jalandhar Bandha The Throat Lock

This is also known as chin lock. To perform Jalandhar Bandha,


3. Practice Agnisara Kriya

To perform it,

How To Do This Kriya

Ready to get started with this energy-boosting kriya? Make sure that youre in a comfortable and quiet space. When youve found the perfect sport, follow these steps to get started.

Step 1: Easy Pose


Start by sitting in Easy Pose, or whatever position feels comfortable to you. Adopt the Gyan Mudra with your right hand and rest it on your knee.

Cover and press the left nostril with the thumb of your left hand, while keeping the rest of your fingers straight.

Breathe in and out of the right nostril. Your breaths should be long and powerful. Focus on a steady flow and keep going for between three and five minutes. Then breathe in once more and relax.

Step 2: Sat Kriya

Change positions to sit on your heels and bring your arms above your head with your palms together. Weave your fingers together apart from your index fingers, which need to be straight.


If you are a woman, cross your left thumb over your right thumb. Men should adopt the opposite position.

Next do the Sat Kriya, by chanting Sat nam. When you say the word Sat, bring your navel point inward. As you say Nam, release that tension and focus on your brow point.

Keep going for three minutes and then apply the Root Lock. Next, repeat the entirety of step two once more.

Step 3: Spinal Flex

Next, return to Easy Pose, or whatever position you find comfortable. Hold your shins with both hands at the same time. Breathe in as you stretch your spine forward and breathe out as you stretch it backward.

Nauli Kriya For Abdominal Muscles And Internal Organs

Kriya Yoga Asanas and its Benefits

Nauli Kriya is the best of Kriyas. This is an important exercise for the stomach and internal organs. Navel movements are involved in this Kriya. There are four types of Nauli Kriya.

  • Uddhiyana Bandha: Remove the air forcefully from the mouth and pull the Nabhi inside.
  • Vamanauli: When the Uddhiyanabandha becomes complete, leave the muscles in the middle of the stomach. The abdominal muscles will look like a long tube. Move them to the left.
  • South Nauli: After that move it to the right side.
  • Madhyama Nauli: Keep it in the middle and quickly churn the muscles by moving from right to left and from left to right.
  • Therefore, it can be said that in this Kriya, more attention is paid to breathing, stopping the breath, holding the breath, and exhaling, etc.

    Benefits This is an important kriya for the stomach, Abdominal Muscles, And Internal Organs. This increases appetite. Many diseases related to the liver, spleen, and stomach are relieved. Practical health is attained by its practice. It also removes potential disabilities.

    All yogic kriyas should be practiced under the specialty yoga teacher. Therefore, these kriyas should be done carefully. Make your body pure and healthy.

    How To Practice Kriya Yoga

    Kriya Yoga techniques include a number of breathing techniques, concentration exercises, and simple Kriya Yoga poses that help to control life energy, reach a higher level of consciousness and experience union with the Divine.

    Its an unstrenuous practice that puts very little pressure on the physical body and can easily be practised at home once youve learnt the techniques.

    But unfortunately, in keeping with sacred traditions, I cant teach you exactly how to practice Kriya Yoga at home. Youll have to undergo the preparation and initiation yourself to learn this.

    Alcohol And Tobacco Addiction

    Stress is associated with a wide range of physiologic changes. It is also linked to the habit of tobacco and alcohol consumption, which in turn leads to disease states. The progression of alcohol/tobacco-related diseases seems to be directly related to the generation of reactive oxygen species, reactive nitrogen species, and reduced levels of antioxidants.

    In a study of cancer patients who had completed their standard therapy, researchers have shown that SKY helped to control the tobacco habit in 21% of individuals who were followed up to 6 months of practice.

    SKY was tested for antidepressant effect in 60 inpatients of alcohol dependence. Subjects completed the Beck Depression Inventory before and after the 2 weeks of this intervention. Morning plasma cortisol, ACTH, and prolactin too were measured before and at the end of 2 weeks. Results demonstrated the antidepressant effects of SKY in alcohol-dependent subjects. Reductions in stress hormone levels along with BDI reductions possibly support a biological mechanism of SKY in producing beneficial effects.

    What Are The Benefits Of Kriya Yoga

    Kriya yoga has multiple benefits; some of these are realized immediately, others take longer to manifest. 

    Here are some of the benefits of Kriya yoga:

    • Helps eradicate bad habits through meditation
    • It brings greater harmony and joy in personal relationships, enabling giving and receiving unconditional love.
    • It helps remove stress and promotes health and vitality 
    • Cultivates inner peace, greater clarity, and self-realization

    Open Oneself To The Blessings Of God

    Prayer with devotion is a wonderful means of opening oneself to the freely flowing blessings of God, a necessary link of mans life to the Infinite Source of all benefaction. But it takes a long time for prayer to be effective when the mind is outwardly roaming. That is why one hour of Kriya Yoga meditation can bestow more effect than twenty-four hours of ordinary prayer.

    Those who practice the technique of Kriya deeply for even a little while, and sit long in meditation in the resultant stillness, find that the force of their prayer is doubled, trebled, a hundred times more powerful. If one enters the inner temple of silence and worships before the altar of God with prayer and invocation of His presence, He comes quickly. When the consciousness is withdrawn from the sensory surface of the body and its surroundings and centralized in the cerebrospinal shrines of soul perception, that is the most effective time to pray.

    Paramahansa Yogananda,The Second Coming of Christ:The Resurrection of the Christ Within You

    Both Practices Have Different Views On God

    The Kriya yoga that comes from Patanjalis kriya yoga system is based on three pillars, one of them being devotion to god .

    Kundalini yoga, on the other hand, does not talk about worshipping god. Instead, it trains the minds of its students to experience god. 

    Well now look at the benefits of both of this practices

    Wanna know more? Here we discuss the differences between kundalini yoga and kundalini tantra yoga, check it out!

    What Exactly Is Nauli Kriya

    Nauli kriya is a cleansing technique that involves the abdominal organs and muscles moving laterally and vertically in a wave-like motion. It is well illustrated as a process of up and down movement of a boat in a stormy sea.

    In Nauli Kriya, abdominal muscles especially rectus abdominis is used to massage and stimulate the digestive organs e.g. the stomach, liver, spleen, urinary bladder, pancreas, gall bladder, and large and small intestine by churning the muscles of the abdomen.

    The muscles of the abdomen are projected forward and then contracted continuously. This churning results in a wave-like movement in the abdomen, called nauli kriya.

    It helps the body to increase gastric fire or bodily fire and eliminate toxins from the digestive tract and tones the core muscles.

    Chakra Involved in Nauli

    All yogic kriyas affect Chakras in our body in a certain way, Like Kapalbhati kriya is said to key in the awakening of the third eye chakra, which is the door of intuition in a person.

    With the help of nauli kriya, a person can stimulate their Navel Chakra .

    The Manipura chakra is the storehouse of vital life energy present in the human body i.e. Prana. The activation of this chakra helps to get clairvoyance, declutters the mind, boosts metabolism and strengthens the immune system.

    What Is Kriya Yoga

    Kriya Yoga is a Traditional Indian Yoga School. It has its roots in Buddhism and Jainism. The word kriya means action or energy.

    Kriya yoga includes meditation and body postures, but its most famous for the kriyas. These intense inner cleansings involve long periods of silence.

    Then, the instructor directs students to make specific sounds such as AUM, which some say vibrates at high frequencies that cleanse both the mind and body.

    How Can Kriya Yoga Help And Benefit Me

    Depression And Sudarshan Kriya Benefits

    Babaji’s Kriya Yoga is taught in a series of initiation seminars. It consists of a progressive series of Kriya Yoga techniques which bring about an integrated development of the individual. The rich variety of techniques brings about a complete transformation of the sincere practitioner. Among its benefits are physical healing and increased levels of energy, balancing of the emotions, mental calm, increased concentration, inspiration, wisdom and spiritual Self-realization. It includes a daily Yoga practice of various Kriyas, or techniques, which not only provide great strength, stability and peace, but also makes one dynamic and visionary. It brings balance and tranquility to the body and mind by reducing both restlessness and inertia. It is appropriate for all those who wish to transform themselves in the body, mind and spirit. It is for anyone who is searching to establish an open pathway towards their soul. It is for anyone who seeks discover how in the words of Jesus, the Kingdom of Heaven is accessible here on Earth. It is for anyone who wants to have more joy and happiness in their life and in their relationship with others. It is effective for one and all, regardless of their cultural, social or religious affiliation, age, sex or previous experience.

    Kriya Yoga techniques strengthen our intuition and our power of healing. Our immune system is strengthened and we enjoy vibrant health, a strong nervous system, more energy, and a relaxed, peaceful demeanor

    Also see:

    Does Kriya Yoga Awaken Kundalini

    Kriya yoga practices deal with energy and activate the three major energy pathways located in the spine, directly impacting kundalini energy situated at the base of the spine and travels upwards through the six energy centers along the spine. In this way, kriya yoga helps to awaken kundalini. 

    The main objective of Kriya yoga, through its mudras, mantras, breathwork, and asana, is to awaken this dormant energy that lies at the base of the spine. 

    When the kundalini is awakened, it gradually moves upward through the chakras, which is aided by Kriya yoga.

    How Long Does It Take To Prepare For Kriya

    Before you are initiated into Kriya Yoga, there is a preparation process every yogi needs to take part in which takes around a year to complete. The better the preparation, the more effective Kriya Yoga will be.

    One of the main reasons the preparation needs to be done is that its important for initiants to understand and practice Kriya Yoga in its totality as a spiritual path, rather than just as a meditation technique. The life energy which is awakened in the practice of Kriya is extremely powerful and the nervous system and consciousness need to be prepared to receive this energy. This way, the practice of Kriya will be safer and far more effective.

    The preparation includes the study of Paramhansa Yoganandas teachings, lessons in the importance of the Guru-disciple relationship and meditation techniques including energization exercises, the HongSau technique of concentration and the Aum technique of meditation. Only once these techniques are mastered can the more advanced Kriya Yoga techniques be learnt.

    While most effectively learnt in-person under the guidance of a master, initial Kriya Yoga preparation can also be done through online classes or through books at home.

    Stress Anxiety Disorders Depression

    During various anti-stress programs in several populations, SKY has demonstrated significantly reduced anxiety scores, indicating stabilization of mental activity, enhanced brain function, and resiliency to stress. Insomnia is one of the common symptoms of stress that responds to daily SKY practice in the form of improved sleep quality. Tsunami refugees showed dramatic improvement in post-traumatic stress disorder and depression scores after SKY training. In a comparative study to assess the effects of different modalities like Iyengar and Desikachar yoga, Qi Gong, SKY, and a multicomponent yoga intervention in treating Australian Vietnam war veterans with longstanding PTSD, it was found that the interventions that used many tools of yoga, viz. SKY and MCYI, showed the greatest efficacy.

    SKY provided a corrective emotional experience for healing the cognitive distortions and deep emotional wounds resulting from trauma. SKY treats the cognitive and psychodynamic problems of feeling alone, abandoned, and cast out by society by enabling participants to rebuild a sense of a caring, tolerant, interdependent community in which they are accepted and valued.

    Another way in which SKY training can facilitate this change in perspective is by awareness of and management of emotions through regular practice of the Kriya. The SKY literature states, rather than allowing the emotions to alter the breath , one can skillfully use the breath to transform one’s emotional state.

    Kriya Yoga: Benefits And Advantages

    Just like other types of yoga such as hatha yoga or surya namaskar yoga, kriya yoga also boasts of offering multiple benefits. Some of these benefits are as follows: 

    • Transforming Negative Emotions Into Positive Ones: This is one of the most coveted kriya yoga benefits. This is done through various pranayama techniques under kriya yoga. You learn to concentrate on the patterns of negative emotions, understand them and finally accept them. You create an environment where thoughts can come and go freely without bothering you. This brings positivity. 
    • Improving Concentration: Since you need to focus on a particular spot or thought for a long time during kriya yoga. This tremendously improves your concentration power and you can become better at tasks. 
    • Attain Spiritual Peace: Many people practice kriya yoga for its spiritual benefits. The kriya process helps in evolving the spiritual mind by creating a tranquil and aware state. It also teaches you to be one with the soul. It also makes us more compassionate and kind towards not just others but our own self. 
    • Cleanse Chakras: You can also cleanse and unblock your chakras to enjoy both physical and mental health benefits. This takes away the tiredness and fatigue of your body that may be due to any energy block in the body. You can awaken the Kundalini energy at the base of your spine. Some other benefits of cleansing chakras include increased focus, improved energy levels, and better blood flow throughout the body.

    Final Words

     

     

    Kriya Yoga In Yoga Sutras By Patanjali

    Patanjali quotes Kriya in The Yoga Sutras , in which he identifies three main practises that are vital to Kriya. These are tapasya, swadhyaya and Ishwara pranidhana.

    Tapasya means to generate heat and refers to austerity and selfdiscipline, swadhyaya is selfstudy and Ishwara pranidhana means selfsurrender and devotion to the Divine.

    Today, these are all still important parts of the Kriya Yoga spiritual path.

    Kriya Yoga Postures & The Nature Of The Journey

    Kriya yoga postures become a more popular option for people who want to develop a deeper, more spiritual connection with themselves and their lives. It is a kundalini-oriented meditation technique and yoga. However, it also teaches certain spiritual principles. It is unfortunately similar to other spiritual power structures. It teaches that the only way to truly access your spirituality is through someone else.

    Kriya yoga has some promising goals that sound both intriguing and hopeful. They want to eradicate obstructions and obstacles from the mind, and body. The point of view is an interesting aspect. It is important to remember that what may be an obstacle or blockage to one person might not be to another. This is an interesting way to view power structures, belief systems, and why it is so important to preserve your self-determination in mind and in action.

    Yogananda introduced Kriya yoga in the West in 1920. The Self-Realization Fellowship was a total yoga system which aimed to address both spiritual and bodily aspects of the self.

    Benefits Of Kriya Yoga

    The benefits of Kriya Yoga are immense and cannot be fully described. Each Kriya Yoga technique has physical, mental ,intellectual and spiritual benefits. Maha Avatar Babaji frequently quotes from the Bhagavad Gita, which Paramahansa Yogananda took care to repeat frequently.

    | || 40||

    nehbhikrama-nho sti pratyavyo na vidyatesvalpam apyasya dharmasya tryate mahato bhayt

    The Bhagavad Gita Chapter 2 Verse 40

    The investment of Time, Energy and Effort in this Yoga is never wasted, nor it decreases. There is no adverse effect. Even a little or limited practice of this great divine technique saves one from the great fear of disease, decay,  and death.

    Preparation For Kriya Initiation

    The Benefits Of Engaging In Kriya Yoga Meditation ...

    Before you can be initiated into Kriya Yoga, there is a process of preparation which includes study of Paramhansa Yoganandas teachings and practice of other meditation techniques.

    Over the years, Ananda has helped thousands of truth seekers all over the world to prepare for initiation into Kriya Yoga. Weve seen that the practice of Kriya is infinitely more effective after the proper preparation and study of the Kriya teachings.

    What Are Kriyas In Kundalini

    Kriyas in kundalini yoga are a set of postures, breathwork, and sounds, that help achieve the desired outcome. A kriya initiates changes in the physical, mental, and spiritual body. It creates effects like supporting the liver, stimulating the pituitary, increasing the spines flexibility, and making you more radiant. 

    Each kriya is a specific sequence of exercises that are complete in itself and is meant to produce an impact on all levels of your being, that is, on the total Self.

    There are thousands of kriyas in kundalini yoga. Some kriyas include: 

    How Long Does It Take To Learn Kriya

    This process takes about a year, but this also depends on each individual. It is natural to think of any training we receive in terms of outer goals, yet with the Path of Kriya, much more is involved. The Path of Kriya Yoga involves learning and practicing spiritual techniques that promote inner transformation. Each of these techniques needs to be integrated into ones life before moving forward. How quickly one can move forward with the material depends on personal karma and inner realities. The instructors work with each individual, according to their needs and realities.

    Having More Control Over Ones Life

    One of the most compelling benefits of kriya yoga is that it allows one to let go of the idea that the Ego and the Egos desires are the True Self and True Desires.

    The Ego is the person who seeks a sense of gratification at all costs, but it also comes to a sense of immediacy. The Ego might want happiness, love, or even spiritual enlightenment, but it is not concerned with where they come from, even if these gifts are simply an illusion.

    The True Self is not like that at all. It can enjoy all the gifts as life itself unfolds, and it is fueled by purity. The True Self knows self-control and understands life must be lived to the fullest in every moment. When the True Self emerges, and there is a better comprehension that people cannot control the way life unfolds, almost paradoxically, a fantastic sense of control over ones life is immediately gained.

    Because through Kriya Yoga, the person begins to build more trust and devotion for the Divine and starts to see that God is present in their life. With this fantastic knowledge, the Ego can no longer interfere and the True Self and reclaim ownership of the soul. 

    How To Do Nauli Kriya

    Nauli is the practice of contracting & isolating the rectus abdominis muscles.

    Rectus abdominis muscles are two long vertical muscles situated at both sides of the middle abdomen line. It ranges from the diaphragm to the pubic bone. In nauli kriya, basically these muscles are manipulated.

    To Perform it, follow the following steps.

  • Stand with the feet about 1-1.5 meter apart.
  • Take a deep breath in through the nose and then exhale through the mouth, emptying the lungs as much as possible.
  • Bend the knees slightly and lean forward, placing the palms of the hands on the thighs just above the knees. Thumb pointing inside & rest fingers point outside of the thighs to make a firm grip.
  • The arms should remain straight while the weight of the upper body rests comfortably on hands above the knees.
  • Perform jalandhara bandha while maintaining external breath retention or Bahir kumbhaka.
  • Then perform Uddiyana bandha by sucking the lower abdomen in & above.
  • Keep the eyes open and watch the abdomen.
  • Now lift the right & left hand slightly off the knee one by one.
  • After this, follow the steps for Vama & Dakshina Nauli separately below.

    1. How to Do Vama Nauli

    Follow steps 1 to 7. After that follow the following steps.

    To Perform Vama Nauli,

  • Lift right hand slightly off the knee so that upper body weight transfer over the left hand & from the left hand to the left knee.NOTE: Dont lean your body to the left side while transferring weight over the left hand.
  • 2. How to Do Dakshina Nauli

    The Guiding Techniques Of Kriya Yoga

    That being said, it is important to note that the spiritual path of kriya yoga can only be appropriately ventured upon under the careful guidance of a seasoned Kriyabhan or a spiritual master. 

    Whether you take an online course or visit a master for a yoga class, it is important that you trust in the guru-disciple relationship with all your heart. This is because there are certain things during this path that cannot be explained until they become clear to you eventually. And, you must devote yourself and your faith in your master.

    Let us now talk about the six important techniques of kriya yoga, also known as the six kriyas 

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