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Sat Kriya Workout - Intermediate

15 Exercises 57 min - 57 min KRI International Teacher Training Manual Level 1

This will energize and balance the lower triangle. It is very curative for any digestive or sexual ailments. It gives
endurance and breaks fevers. It often produces a pleasant sweat and cleansing of the skin. The rst few times the
legs may shake or be slightly weak. As the muscles build, you will walk with increased grace and certainty.

The transitions between exercises are smooth, so the phrase "no rest" does not mean leap and jerk. Be sure that the
chin is pulled in on Sat Kriya, and that the face is forward in the down position of Frog Pose.

There are variants of Sat Kriya Workout for beginning and advanced practice. This variant is for intermediate students
or students in good physical condition. Beginning practice incorporates shorter exercises and longer rest periods.
Advanced practice eliminates some of the rests between exercises.

1. Sat Kriya
Sat Kriya (5 min)
1. Sit on the heels with the arms overhead and the palms together.
2. Interlace the ngers except for the index ngers, which point
straight up.
3. Men cross the right thumb over the left thumb; women cross the
left thumb over the right.
4. Begin chanting "Sat Naam" in the rhythm and style of Sat Kriya.
5. Continue.

To End
1. Inhale, exhale and apply mulbandh.

Mantra
Sat Naam

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2. Relaxation
Relaxation (3 min)
1. Relax on the back.

3. Sat Kriya
Sat Kriya (5 min)
1. Repeat Sat Kriya.

Mantra
Sat Naam

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4. Relaxation
Relaxation (3 min)
1. Relax on the back.

5. Chest Stretch
Chest Stretch (3 min)
1. Sit in Easy Pose with an erect spine. Interlace the ngers and
place the palms at the back of the neck. Spread the elbows open
so they point away from the sides of the torso.
2. Concentrate at the Brow Point. Begin long deep complete
breaths.

To End
1. Inhale and hold the breath briey. Exhale.

Eye Focus Brow Point

Breath Long Deep Breathing

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6. Sat Kriya
Repeat (3 min)
1. Repeat Sat Kriya.

Rest (2 min)
1. Rest.

Mantra
Sat Naam

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7. Frog Pose
Frog Squats (26 reps)
1. Squat down into the Frog Pose, with the heels together and
lifted. Keep them in this position throughout the exercise.
2. Inhale as the buttocks go up and the head goes toward the
knees. Exhale as you return to the squat position with the head
up.
3. The ngertips stay placed on the ground in front of the feet
throughout the motion. Repeat the frog pose 26 times.

Rest (1 min)
1. Rest.

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8. Sat Kriya
Repeat (3 min)
1. Repeat Sat Kriya.

Rest (1 min)
1. Rest.

Mantra
Sat Naam

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9. Frog Pose
Frog Pose (10 reps)
1. Repeat Frog Pose.
2. Immediately go to the next exercise.

10. Sat Kriya

Sat Kriya (3 min)
1. Repeat Sat Kriya.
2. No rest.

Mantra
Sat Naam

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11. Frog Pose

Frog Pose (15 reps)
1. Repeat Frog Pose.
2. Immediately go to the next exercise.

12. Sat Kriya

Sat Kriya (3 min)
1. Repeat Sat Kriya.
2. Immediately go to the next exercise.

Mantra
Sat Naam

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13. Frog Pose

Frog Pose (10 reps)
1. Repeat Frog Pose.
2. Immediately go to the next exercise.

14. Sat Kriya

Sat Kriya (5 min)
1. Repeat Sat Kriya.

To End
1. Inhale deeply and hold with mulbandh for 30 seconds. Then
exhale completely and hold the breath out with mahabandh as
long as comfortable.
2. Repeat this breath holding cycle 2 more times.

Mantra
Sat Naam

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15. Relaxation
Relaxation (15 min)
1. Relax on the back.

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