The term “Kriya” means “action” or “kriyā karma,” and in the context of this yoga, it refers to the yogic techniques that are designed to accelerate spiritual evolution. It works on the principle of consciously controlling the life force energy (prana) within the body, primarily by focusing on the spine. By mentally withdrawing and directing the life force up and down the spinal column, practitioners aim to purify the energy channels (nadis) and reach higher states of consciousness.
Prerequisites for Starting Kriya Yoga Online
Mental Readiness
Before beginning Kriya Yoga, it’s crucial to have a calm and receptive mind. This means setting aside daily stressors and distractions. You can start by spending a few minutes each day in simple relaxation, just sitting quietly and focusing on your breath. This helps in cultivating the mental space needed for the more intensive practices of Kriya Yoga. A positive attitude and a sincere desire for spiritual growth are also essential. Understand that this is a journey that requires patience and perseverance, and approaching it with an open heart and mind will enhance your experience.
Physical Well-being
While Kriya Yoga doesn’t involve complex physical asanas, a basic level of physical well-being is beneficial. Ensure you are in good general health. If you have any pre-existing medical conditions, it’s advisable to consult your doctor before starting any new spiritual or physical practice. Regular light exercise like walking or gentle stretching can also help in preparing your body for the stillness required during Kriya Yoga meditation sessions. This keeps your body flexible and energetic, which in turn supports your ability to sit comfortably for longer periods during practice.
Finding Reliable Online Resources
Reputable Yoga Websites and Platforms
There are several well-known yoga websites that offer Kriya Yoga courses. Look for platforms that are run by experienced yoga teachers or institutions with a long-standing reputation in the yoga community. Some websites have a team of qualified instructors who have dedicated years to the study and practice of Kriya Yoga. They provide structured courses that cover everything from the basics to more advanced techniques. Read reviews and testimonials from other students to gauge the quality of the courses. Reputable platforms often have a clear curriculum, video tutorials, and interactive elements to enhance your learning experience.
Certified Kriya Yoga Teachers’ Channels
Many certified Kriya Yoga teachers have their own YouTube channels or online teaching platforms. These teachers can offer a more personalized touch. They may share their own experiences, tips, and in-depth explanations of Kriya Yoga techniques. Subscribe to channels where the teacher has proper certification from recognized Kriya Yoga organizations. This ensures that the teachings are authentic and in line with the traditional principles of Kriya Yoga. Some teachers also offer live classes or one-on-one consultations, which can be extremely valuable for clarifying doubts and getting feedback on your practice.
Step-by-Step Guide to Learning Kriya Yoga Online
Nadi Shodhana (Alternate Nostril Breathing)
Start by sitting in a comfortable cross – legged position, such as Sukhasana or Padmasana. Keep your spine straight but relaxed.
Use your right hand. Close your right nostril with your thumb and inhale slowly and deeply through your left nostril. Fill your lungs completely, feeling the expansion of your abdomen and ribcage.
Then, close your left nostril with your ring finger and exhale slowly through your right nostril. Empty your lungs fully.
Inhale through the right nostril, close it with your thumb, and exhale through the left nostril. This is one round.
Practice 5 – 10 rounds to begin with. This pranayama helps in balancing the energy in the two main nadis, Ida and Pingala, and calms the mind.
Ujjayi Breath
Sit in a comfortable seated position. Inhale deeply through your nose, constricting the back of your throat slightly. This creates a soft, ocean – like sound.
As you inhale, feel your abdomen and ribcage expand. Exhale in the same manner, making the soft sound.
The Ujjayi breath helps in regulating the flow of prana and is often used as a foundation for more advanced Kriya Yoga practices. Practice it for a few minutes, focusing on the rhythm and depth of your breath.
Mantra Repetition
Choosing a Mantra
In Kriya Yoga, mantras are sacred sounds that have a profound impact on the mind and spirit. One common mantra is “Om.” It is considered the primordial sound of the universe.
Another mantra used in some Kriya Yoga traditions is “Aum Namah Shivaya.” The choice of mantra may depend on the specific lineage or teacher you are following.
When choosing a mantra, it’s important to feel a connection to it. You can listen to recordings of the mantras being chanted to get a sense of their vibration.
Repetition Technique
Sit comfortably, close your eyes, and start repeating the mantra either aloud or silently. If repeating aloud, use a soft, rhythmic voice.
Focus your attention on the sound of the mantra. As you repeat it, try to feel the vibration of the sound in your body, especially in your throat and chest if chanting aloud.
If thoughts arise, gently bring your attention back to the mantra. Start with 5 – 10 minutes of mantra repetition and gradually increase the time as you become more comfortable.
Meditation Practice
Preparing for Meditation
Find a quiet, distraction – free space. You can use a meditation cushion or a chair if sitting cross – legged is uncomfortable.
Set a timer for your meditation session. Beginners can start with 10 – 15 minutes and gradually increase the time.
Loosen any tight clothing and make sure you are in a position where you can sit still for the duration of the session.
The Meditation Process
Start by focusing on your breath. Observe the natural rhythm of your inhalation and exhalation without trying to change it.
After a few minutes, if you are practicing Kriya Yoga’s specific meditation technique related to the spine, visualize the energy centers (chakras) along your spine. Start from the base of the spine (Muladhara chakra) and move your awareness up to the crown of the head (Sahasrara chakra).
As you visualize the chakras, try to feel the energy within them. Some people may experience a sense of warmth, light, or tingling.
If thoughts come up during meditation, don’t judge them. Simply notice them and gently bring your focus back to the breath, the chakras, or the mantra (if you are using one).
Establishing a Regular Practice Routine
Setting a Schedule
Decide on a specific time each day for your Kriya Yoga practice. It could be early in the morning before the day’s activities begin, as this can set a positive tone for the rest of the day. Or you may prefer the evening when you can unwind from the day’s stress. Consistency is key, so try to stick to the same time as much as possible. Even if you can only spare 15 – 20 minutes initially, having a regular schedule helps in making Kriya Yoga a part of your lifestyle.
Creating a Practice Space
Designate a specific area in your home as your Kriya Yoga practice space. It doesn’t need to be a large area; even a corner of a room will do. Keep it clean and free of clutter. You can add some elements to create a peaceful atmosphere, such as a small altar with a candle, a picture of a spiritual figure or symbol that inspires you, or a few fresh flowers. When you enter this space, it signals to your mind that it’s time for your spiritual practice, helping you to get into the right frame of mind more quickly.
Advanced Techniques and Progression
Kriya Pranayama Variations
As you progress in your Kriya Yoga practice, you may be introduced to more advanced pranayama techniques. These can include specific combinations of breath retention (kumbhaka) and more complex patterns of inhaling and exhaling through different nostrils.
For example, there may be a technique where you inhale through one nostril, retain the breath for a specific count, and then exhale through the other nostril. These advanced pranayama techniques are designed to have a more profound impact on the energy system, further purifying the nadis and increasing the flow of prana.
However, it’s important to learn these advanced techniques under the guidance of a qualified teacher, as incorrect practice can lead to discomfort or imbalance.
Pranayama for Energy Awakening
Some advanced pranayama in Kriya Yoga is focused on awakening the latent energy at the base of the spine, known as Kundalini. This is a powerful energy that, when awakened and properly channeled, can lead to significant spiritual experiences.
These techniques often involve a combination of intense breath control, visualization, and mantra. But again, they should only be attempted when you have a solid foundation in the basic Kriya Yoga practices and are under the supervision of an experienced teacher.
Deepening Meditation Practice
Advanced Visualization Techniques
In advanced Kriya Yoga meditation, you may be guided to use more intricate visualization. For example, instead of just visualizing the chakras as simple energy centers, you may be asked to visualize specific deities or symbols associated with each chakra.
You could also visualize a beam of light traveling up and down your spine, connecting all the chakras. This deeper level of visualization helps in focusing the mind more intensely and accessing higher states of consciousness.
Samadhi – Oriented Practices
As you progress, your meditation may start to move towards the state of Samadhi, which is a state of deep union with the divine. Kriya Yoga has practices that are designed to gradually lead you towards this state.
These practices involve complete absorption in the object of meditation, whether it’s the breath, a mantra, or a spiritual concept. It requires a high level of concentration and detachment from worldly thoughts.
Conclusion
By understanding its essence, preparing your mind and body, finding reliable resources, following a step – by – step practice, establishing a regular routine, and gradually progressing to advanced techniques, you can embark on a meaningful spiritual journey. Remember that Kriya Yoga is a path that unfolds over time, and each step of the way, you are moving closer to a deeper understanding of yourself and the divine.
