How to Perform Kriya Yoga & its Effects on Body

Kriya yoga is all about spiritual growth. Through meditation, it helps create awareness and self-consciousness. Continuous practice of Kriya yoga can accelerate a person’s pace to meet his/her higher self. The phrase Kriya yoga means ‘yoga of action’. Discipline comes first and foremost in this practice.

Kriya yoga can only assist you in finding the proper connection with your divine self; discipline will help you attain it. Munis and Yogis have been suggesting kriya yoga techniques to clean out the toxins that have accumulated internally. Read further to know what Kriya yoga is and its six processes of cleansing your system from within.

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What is Kriya Yoga?
Origin of Kriya Yoga
List of Kriya Yoga
Benefits of Kriya Yoga
Precautions to Take
Time to Do Kriya Yoga
Frequently Asked Questions

What is Kriya Yoga?

Kriya Yoga is an ages-old, profound technique of spiritual realization founded upon the teachings of the ancients about self-realization. This exacting spiritual discipline seeks development according to precise techniques in breath control, meditation, and inner purification.

Kriya Yoga cleanses man's nervous system systematically, quiets the mind, and thus awakens that dormant spiritual power within one to guide him toward self-realisation and a balanced, enlightened life.

Where Did the Kriya Yoga Technique Come From?

Kriya is an ancient yoga technique that remained a secret for a long time but was revived in 1861. The revival took place when Lahiri Mahasaya met the eminent yogi Mahavatar Babaji in the Himalayas. Mahavatar Babaji taught Kriya Yoga to Lahiri Mahasaya, who went on to become his disciple.

Lahiri Mahasaya mastered and spelled out the principles of Kriya Yoga, propagating it with great emphasis on advanced techniques for spiritual growth and self-realisation. This revival played an important role in bringing Kriya Yoga to the masses.

List of Kriya Yogas

There are a total of six Kriyas known as Shat Kriyas. These six types of Kriya yoga extensively clean out the internal organs, allowing a smoother flow of life force energy (pranic flow) among the two major energy centres, Ida and Pingala. This purification process will help you attain mental and physical balance with regular practice of Kriya yoga.

The following is a detailed description of the types of Kriya yoga:

1. Kapalabhati

The name Kapalabhati is derived from Sanskrit. “Kapala” means “skull”, and “bhati” means “shine“. This process helps to cleanse your lungs and energise the frontal lobe of your brain. This practice involves a series of rapid, forceful exhales and passive inhales to cleanse the lungs and invigorate the brain's frontal lobe. By enhancing oxygen flow and stimulating the mind, Kapalabhati promotes mental clarity, rejuvenates energy, and supports well-being.

Steps to Do:

Step 1: Inhale deeply upto your navel.
Step 2: Exhale 3-4 times.
Step 3: The inhalation process will be natural, but while exhaling, you have to forcefully breathe out through your nose.

Effects on the Body:

Performing this daily will sharpen your thinking ability, enhance your self-confidence and improve your ability to remember and recollect.
The technique stimulates brain function and increases mental clarity by improving oxygenation and circulation.
Regular practice also helps reduce stress and invigorate overall mental and physical health.

Preventive Measures to Take While Doing It:

One needs to have an ample amount of training before performing the practice.
One should not have a full stomach while doing Kapalabhati.
It is not recommended for people with artificial pacemakers.
Pregnant or menstruating women must avoid practising Kapalabhati.
Consult a healthcare professional if you have any existing health concerns before starting.

2. Neti

Neti in Sanskrit refers to the process of nasal cleansing. This process helps to clear out the nostrils. There are multiple mediums incorporated in this process, like water, ghee, milk or the help of a wax thread. The origins of this cleansing practice can be traced back to 5000 years ago when other processes like shatkarma (body cleansing) and soucha (personal hygiene) came into practice.

Steps to Do:

Step 1: Fill the Neti pot with warm water.
Step 2: Pour salt (1 teaspoon in 1 litre of water).
Step 3: Tilt over a wash basin and insert the tip of the pot in your right nostril.
Step 4: Slightly tilt your head to the left side to allow the water to flow out of your left nostril.

Repeat the above steps for the other nostril.

Effects on the Body:

Cleaning out the nostril and removing any blockage, preventing any nasal ailments. It also purges toxins out of the lymph system.
Cleans out the nostrils and removes blockages, preventing nasal ailments.
Purges toxins from the lymphatic system.
Improves respiratory function by enhancing airflow and reducing nasal congestion.

Preventive Measures to Take While Doing it:

Refrain from going through the process in case you have a severe cold or are suffering from earache. Also, make sure that you are using a clean neti pot.
Refrain from using the Neti pot if you have a severe cold or earache.
Ensure that you use a clean neti pot to avoid introducing contaminants.
Use sterile or distilled water to prevent infections.

3. Dhouti

The word Dhouti in Sanskrit refers to the act of washing. The origin of this practice comes from the ancient practice of Hatha Yoga. Dhouti is a process that leads to gaining some relief from gastric issues, acidity and asthma by flushing out impurities from the food pipe. This technique promotes digestive health and supports respiratory function by cleansing the internal pathways.

Steps to Do:

Step 1: Pour one teaspoon of salt into two litres of warm water.
Step 2: Stand up straight and gulp down the water glass by glass.
Step 3: Bend over slightly and partially insert your index and middle finger down your throat.
Step 4: To induce nausea, press the tongue with gentle pressure.

The whole amount of water will be out within half a minute. You can perform this once or twice weekly on an empty stomach, first thing in the morning.

Effects on the Body:

It eliminates bad breath (halitosis) and provides a solution to people suffering from high acidity, asthma and allergies.
Provides relief from high acidity, asthma, and allergies.
Aids improves overall digestive health by flushing out impurities from the food pipe.

Preventive Measures to Take While Doing it:

People suffering from glaucoma or high blood pressure must avoid this.
Ensure proper guidance and supervision to perform the technique correctly.
Consult a healthcare professional if you have any pre-existing health conditions before starting.

4. Trataka

The word Trataka means "to look" or "to gaze" in Sanskrit. This meditation technique is practised to significantly enhance one's concentration power. The first mention of this practice was discovered in a text written by Svatmarama around the 15th century. Trataka involves focusing on a single point, such as a candle flame, to soothe the mind and deepen meditation, making it a powerful tool for improving mental clarity and focus.

Steps to Do:

Step 1: Light a candle and place it at the same height as your chest.
Step 2: Sit in a meditation pose and look at the candle's flame without blinking.
Step 3: Focus on the topmost part of the flame, which is the brightest.
Step 4: After a while, close your eyes gently and concentrate on the image of the flame that the mind draws out.

Repeat this 3 times.

Effects on the Body:

This practice helps to purify one’s vision and strengthen eye muscles. People, who have regularly practised Trataka, have shown significant improvement in their vision and ability to remember. It is also known to improve sleep quality and increase willpower.
Additionally, Trataka can enhance overall mental stability and reduce stress by calming the nervous system and fostering a sense of inner peace.

Preventive Measures to Take While Doing it:

People who are prone to hallucinations or are a patient of schizophrenia should avoid practising Trataka.
People with eye conditions such as severe dryness or sensitivity should also exercise caution, and it is advisable to consult a healthcare professional before starting Trataka.

5. Nauli

This form of Kriya yoga can be found mentioned in the Sanskrit scriptures as "Lauliki Karma", meaning to move hither and thither. This process involves moving the abdominal muscles horizontally and vertically. Nauli is derived from the Sanskrit word "Nau", meaning boat, referring to the movement of muscles in waves.

Steps to Do:

Step 1: While standing straight, take a deep breath through your nose.
Step 2: Bend forward as you exhale, keeping your back straight.
Step 3: Slightly bend your knees and place your palms on your knees.
Step 4: Pull in your stomach muscles, contracting them and creating a movement that runs parallel-wise in the centre of the abdomen. This creates an effect of suction in the abdominal area.
Step 5: When you feel a need to inhale, stand up straight.

As long as you have the strength to do it, you can opt to repeat the process.

Effects on the Body:

This form of Kriya yoga helps to make your abdominal muscles strong and also massages the intestines and organs present in the lower abdomen. It helps to reduce blood pressure and acts as a measure to prevent diabetes.
Nauli also aids in improving digestion and metabolism by stimulating the digestive organs, which can contribute to better nutrient absorption and overall gastrointestinal health.

Preventive Measures to Take While Doing it:

It is advisable to practice this Kriya yoga on an empty stomach. Pregnant women and people suffering from gallstones must not perform it.
Individuals with severe abdominal or hernia issues should also avoid practising Nauli, and it’s important to consult with a healthcare professional before beginning this technique.

6. Vasti

The practice of Vasti yoga cleanses the cologne or large intestine. In Sanskrit, Vasti refers to the 'lower abdomen' or the pelvis region, and Kriya refers to the process. This practice helps flush out toxins, improve bowel regularity, and maintain a healthy gut flora balance, thereby supporting overall digestive health and vitality.

Steps to Do:

There are two kinds of Vasti procedures, Pavana Vasti and Jala Vasti.

The procedure of Jala Vasti is as follows-

Step 1: In navel-deep water, slightly lean forward, placing your palms on your knees.
Step 2: Expand your anal sphincter muscles while performing two kriya yoga poses, Uddiyana Bandha and Nauli.
Step 3: Draw in water, hold it for some time, and then expel it.

Effects on the Body:

It increases oxygen supply, speeds up the process of digestion and helps in calming down the mind.
Additionally, Vasti can help alleviate symptoms of constipation and promote a sense of physical and mental clarity by removing accumulated toxins from the body.

Preventive Measures to Take While Doing it:

People suffering from Hernia or facing any digestive issues should not perform this form of Kriya.
Individuals with severe gastrointestinal conditions, such as ulcers or inflammatory bowel disease, should also avoid practising Vasti.
Consult with a healthcare professional before attempting this technique.

Health Benefits of Kriya Yoga

There are numerous medically proven health benefits of Kriya yoga. Here are a few of them:

Benefit	Description
Impact on Hypertension	Research has shown how Kriya yoga has worked wonders for people suffering from hypertension. It has successfully brought down the levels of diastolic blood pressure, serum urea, and plasma MDA, which is known for oxidative stress in people who have regularly practised Kriya yoga.
Benefits for Mental Health	Kriya yoga techniques have been proven to greatly help patients with anxiety and depression issues. The breathing practise grounds their mind and slows them down from spiralling. Regular practice has significantly shaped people’s lives for good by providing them with a calming effect.
Positive Effects on Mood	It has a positive impact on the mood of patients with mental illness. Practising Kriya yoga is beneficial for one’s overall health as well. Regular engagement in Kriya Yoga increases feelings of happiness and contentment, which can lead to a more positive outlook on life.
Stress Management	For people suffering from stress, Kriya yoga has helped them gain a higher stress threshold than those who took medicines. Hence, people having to tackle stressful situations daily can practice Kriya yoga to cope better with any kind of pressure.
Improved Cardiovascular Health	Regular practice can enhance cardiovascular health by improving circulation, lowering heart rate, and reducing cholesterol levels.
Enhanced Cognitive Function	Kriya Yoga has been linked to improved concentration, memory, and mental clarity, likely due to its effects on stress reduction and mental calmness.
Better Sleep Quality	Practitioners often report more restful and deeper sleep, attributed to reduced stress and improved relaxation techniques.
Boosted Immune System	Kriya Yoga can strengthen the immune system by reducing stress and promoting overall well-being, potentially lowering the frequency of illnesses.
Increased Energy Levels	The techniques can help enhance vitality and energy levels as they promote better oxygenation and detoxification of the body.
Improved Respiratory Function	The breathing techniques in Kriya Yoga improve lung capacity and respiratory efficiency, which can benefit overall respiratory health.
Enhanced Emotional Resilience	Kriya Yoga helps individuals better handle emotional challenges and maintain emotional stability by fostering a deep inner peace and balance.
Detoxification	The practice aids in the detoxification process by promoting the release of toxins from the body and improving overall metabolic function.

Precautions Before Doing Kriya Yoga

what are the precautions to take before doing kriya yoga

Before commencing Kriya Yoga, one should be aware of the precautions that need to be taken to carry it out safely and effectively.

Precautions	Description
Proper Instruction	Start your practice with a qualified and well-trained Kriya Yoga teacher so that you learn the techniques correctly without the scope for misuse.
Begin Slowly	Whether you are practising Kriya Yoga for the first time or not, holding sessions for a short period and increasing the time you spend acclimatising to this practice is advised.
Listen to Your Body	Be attentive to how your body feels during and after the practice. Do not overdo any practices, and ensure you make modifications so you do not strain or put yourself in discomfort.
Be Well Hydrated	The need to be well-hydrated before and after practice. Dehydration can dial down your efficiency in practice.
No Heavy Meals Before the Practice	Practise Kriya Yoga when the stomach is empty or with a light stomach to prevent discomfort and increase concentration during the session.
Quiet and Clean Environment	Ensure a quiet, clean environment with no distractions to concentrate and have a calming experience.
Contraindications	Be aware of some contraindications for health conditions such as cardiovascular problems and respiratory issues—and discuss that with your teacher.
Respect Personal Limits	Be sensitive to one's limitations and not be competitive in one's progress with others. Every person's experience with Kriya Yoga will be different.
Consult if Uncertain	If at any stage when doing the exercises, there is discomfort or probable side effects that persist, then consult your instructor or a qualified health professional to resolve the matter immediately.

What is the Best Time to Do Kriya Yoga?

Though the preferable time for Kriya Yoga varies according to the personal liking and daily routine of the practitioner, excellent times are found to be:

Early Morning: Practising Kriya Yoga before sunrise in the early morning is recommended by most teachers. This is also the best time to start the day with a clear, focused mind.
Before Meals: Kriya yoga is done so that the stomach remains empty, or at least a couple of hours should pass after eating, as it causes discomfort to the practitioners, so they may not remain focused.
Regular Timing: Have one particular time of practice, which helps set a routine so it is easy to fit Kriya Yoga into one's life. Follow that time every day so your body gets used to the timing.
Quiet and Calm Periods: Set an advanced time for practising where one can be in silence and tranquillity without being bothered, which will be one good option for practising.

The best time is when you can practise regularly and remain consistent with your path and lifestyle.

Kriya yoga is undoubtedly the best practice that one can take up to help oneself feel better and do better in one's life. However, the only thing that must be kept in mind is choosing the right Guru. They must be qualified and have a great amount of experience in this field to help others. Anyone can practise Kriya yoga techniques to lead a healthier lifestyle.

FAQs about Kriya Yoga

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Can Kriya yoga be dangerous?

Practising Kriya yoga under the supervision of someone inexperienced can be dangerous. You need to know during which situations you must avoid practising Kriya yoga.

How long does it take to learn Kriya yoga?

The process can take a year or so; however, it can differ from one individual to another.

What is Kriya Yoga?

Kriya Yoga is a spiritual practice involving specific breathing techniques, meditation, and physical postures to improve mental, emotional, and physical well-being.

How does Kriya Yoga benefit physical health?

Kriya Yoga practices can enhance overall physical health by improving circulation, boosting energy levels, and promoting relaxation. Regular practice may also help in managing stress-related ailments.

Can Kriya Yoga help with stress management?

Yes, Kriya Yoga is known for its stress-relieving benefits. The breathing techniques and meditation practices help calm the mind and reduce anxiety, leading to better stress management.

Is Kriya Yoga effective for improving mental clarity?

Yes, Kriya Yoga can improve mental clarity and focus by reducing mental clutter and promoting a deeper state of awareness through meditation and controlled breathing.

How does Kriya Yoga impact emotional well-being?

Practising Kriya Yoga can help balance emotions by fostering a sense of inner peace, reducing negative thought patterns, and enhancing overall emotional stability.

Can Kriya Yoga aid in better sleep?

Yes, the relaxation techniques used in Kriya Yoga can help improve sleep quality by calming the nervous system and reducing insomnia.

Are there any scientific studies supporting the health benefits of Kriya Yoga?

While more research is needed, several studies have shown that Kriya Yoga practices can positively impact stress levels, cardiovascular health, and overall well-being.

How often should one practise Kriya Yoga to experience its benefits?

Regular practice is recommended for optimal benefits. Typically, practitioners benefit from daily sessions of around 20 to 30 minutes.

Is Kriya Yoga suitable for beginners?

Yes, Kriya Yoga can be practised by beginners, but it is advisable to learn it from a qualified instructor to ensure proper technique and avoid any potential issues.

Can Kriya Yoga be practised alongside other forms of exercise?

Yes, Kriya Yoga can complement other forms of exercise by providing mental and emotional balance and enhancing overall fitness and well-being.

What are the common physical sensations experienced during Kriya Yoga practice?

Practitioners may experience sensations, such as increased energy, muscle relaxation, and a sense of internal calm. These experiences can vary from person to person.

Are there any precautions or contraindications for practising Kriya Yoga?

Generally, Kriya Yoga is safe for most people. However, individuals with specific medical conditions or concerns should consult a healthcare provider before starting the practice.

How to Perform Kriya Yoga & its Effects on Body

Table of Contents

What is Kriya Yoga?

Where Did the Kriya Yoga Technique Come From?

List of Kriya Yogas

1. Kapalabhati

2. Neti

3. Dhouti

4. Trataka

5. Nauli

6. Vasti

Health Benefits of Kriya Yoga

Precautions Before Doing Kriya Yoga

What is the Best Time to Do Kriya Yoga?

FAQs about Kriya Yoga

Can Kriya yoga be dangerous?

How long does it take to learn Kriya yoga?

What is Kriya Yoga?

How does Kriya Yoga benefit physical health?

Can Kriya Yoga help with stress management?

Is Kriya Yoga effective for improving mental clarity?

How does Kriya Yoga impact emotional well-being?

Can Kriya Yoga aid in better sleep?

Are there any scientific studies supporting the health benefits of Kriya Yoga?

How often should one practise Kriya Yoga to experience its benefits?

Is Kriya Yoga suitable for beginners?

Can Kriya Yoga be practised alongside other forms of exercise?

What are the common physical sensations experienced during Kriya Yoga practice?

Are there any precautions or contraindications for practising Kriya Yoga?

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