We often hear the term Yogic Kriya or Kriya Yoga – this is often mistaken to be just another form of yoga postures or aasans developed by prominent yoga gurus, but this is not so. Yoga Kriya refers to a centuries old system comprised of physical and spiritual systems of kriya or action, not necessarily aasans or physical exercises. Today, let us explore what is kriyas in yoga, the number and types of yogic kriya, concepts like neti kriya, simha yogic kriya, and how to start kriya yoga.
The Origin of Yogic Kriya
It is thought that ancient prophets such as Elijah, Jesus and Kabir were past masters at this form of metaphysical experiences. The system of yogic kriya is drawn from the Yoga Sutras of Patanjali and transmitted by Mahavatar Babaji and Lahiri Mahasaya, and later Paramahansa Yogananda. Among the ancient yogis, the more advanced souls were able to enhance their life by preventing the decay of tissues. It is also said that they could cause their bodies to become dematerialized at will.
There is a reference to yoga kriya in the Bhagavad Gita according to Paramahansa Yogananda as set out in his book. Kriya yoga was central to his teachings. According to him, this is a way to attain union with the divine. In his teachings he speaks about mentally directing the life energy up and down the six spinal centres (medullary, cervical, dorsal, lumbar, sacral, and coccygeal plexuses). Kriya yoga is thought to bring god’s love into the life of the devotee – it is something that helps to complete us as human beings.
What is Kriya in Yoga
I read somewhere, that after the death of Apple CEO Steve Jobs, at the memorial service, the attendees were handed a small box that contained a book. In it was the book, Autobiography of a Yogi by Paramahansa Yogananda. This book inspired Jobs throughout his life after he first read it on a visit to India on a spiritual quest. This was the time when he realised that he needed to look at the world from the inside out – in other words intuitively. The book about Kriya Yoga had made a lifelong impact!
So what is yogic kriya? This is a prescription for spiritual development – it goes beyond the fitness or developing good physical health, to all round spiritual growth. It differs from other yogic traditions such as, say hatha yoga. Hatha literally means force and this form of yoga is action oriented. On the other hand yogic kriya helps us live a more fulfilling life at a higher level of consciousness. It helps us commune with the divine and attain a state of profound peace. Yogic Kriya consists of several levels of pranayama, mantra and mudra, and is meant to promote overall health and wellbeing.
Meditation is an essential aspect of yogic kriya. It helps us contemplate our place in the world, and the cosmic reality that surrounds us. It is a time for reflection within the self; to think about how to live our lives with honesty, compassion and wisdom, and ultimately helps lead to enlightenment. The following of Dharma, the rejection of fear, doubt and anger, and the realisation of one’s true potential are the aims of kriya yoga. In other words it is a form of spiritual detoxification.
Types of Kriya Yoga
Kriya Yoga is also a process of physical detox that rejuvenates the internal organs and purifies the blood. This serves to free up the life force within the body. So, the next question is, how many yogic kriyas are there? While some people give the answer seven when they are asked about how many kriyas in yoga, there are six kriyas, with one kriya being done in two ways:
Neti kriya – So what is neti kriya? It is a way to cleanse the upper respiratory tract of mucous, bacteria and so on. It is seen to improve symptoms of colds, sore throat, sinus issues and some allergies. It is also said to help calm down the nervous system, resolve stress and anger issues. There are two kinds of neti kriyas: Jal Neti Kriya and Sutra Neti Kriya.
- Jal neti kriya: Typically, a small kettle like object (neti pot) is used for this (experts also do it by cupping the palm of their hand and breathing in the water). A mild saline water solution is used. The water should be just mildly warm – not too hot or too cold. With the head bent forward and sideways, the spout is used to direct water into one nostril, which then emerges from the other nostril. This kriya should not be performed if you have any kind of nose bleed or infection.
- Sutra neti kriya: And how to do sutra neti kriya? A piece of wet string is gently inserted through the nose and then the other end is pulled out of the mouth. Holding both ends of the string in either hand, one must gently and alternately pull at both ends. This massages and clears the sinuses. This kriya improves memory and concentration, and reduces anxiety and depression. Sutra neti kriya helps open the nasal passages to their full capacity. It must be learned from an expert kriya yoga teacher. The best time to perform this kriya is in the morning.
Kapalbhati kriya – This is a pranayama technique that many may be familiar with. The vigorous inhalation and exhalation helps the facial muscles relax, is good for the lungs, and is even thought to prevent premature aging. The intensive breathing exercise calms the mind as well.
Dhauti Kriya – This is a method of inducing vomiting to cleanse the digestive system. It is recommended to do this early in the morning and can help with feelings of nausea, anxiety, asthma and digestive issues. However, it is best to do this after consulting an expert.
Nauli Kriya – This is a form of stomach churning or a sort of internal massage of the digestive organs. It involves exhaling forcefully and putting in the belly button or nabhi. There are other ways to undulate the stomach in ways that helps ease constipation, stimulates digestion, and could help control certain chronic illnesses. This again should be performed only under the guidance of an expert and is not recommended for people with hernia issues or hypertension.
Vasti Kriya – As nauli kriya targets the digestive organs and abdominal muscles, Vasti kriya helps with the process of cleaning the digestive tract from within. In Ayurveda, water or medicinal liquids may be administered via the anus. In olden times, this would be done sitting in the river when water would be sucked in to cleanse the digestive tract.
Tratak Kriya – A while back I had conducted an online Trataka session for the AYUSH Ministry. This is meant to improve the eyesight. It involves gazing at a chosen object intermittently in a particular pattern – often a candle is chosen for this. The palms are then rubbed together and placed over the eyes.
Simha yogic kriya
This is a popular concept of yogic kriya that has been popularised by Sadhguru of the Isha Foundation. This became particularly popular during COVID times when it was recommended as a way to increase wellbeing and reduce pandemic related stress. Simha Kriya is thought to improve lung capacity and immunity – additionally it could also give us useful insight into any respiratory tract problems we may have. It involves the rolling of the tongue and extending it out of the mouth and certain types of breathing as explained in this video.
Is kriya yoga dangerous?
As I said above, it is best to initiate yourself into kriya yoga under the guidance of an experienced and learned person. When done properly and under the guidance of an advanced practitioner, the kriyas are extremely beneficial.
We have already seen the benefits of the physical aspects of yogic kriya, additionally there are also spiritual benefits of meditation, mantra and mudra, which are also a part of the concept of yogic kriya. The techniques help to free up the chakras and align them to help the life force flow freely though the body. Benefits include rejuvenation of the body and better ability to withstand infection. This can boost the memory, help in controlling anger and even preventing premature aging. The mind becomes sharper and is better able to focus. Energy levels increase, and you feel less tired so that you can improve your mood and productivity.
How to start kriya yoga
One of the ways to start your quest for kriya yoga is to read the book, Autobiography of a Yogi written by Paramahansa Yogananda and first published in 1946. It is important to understand what exactly it is and how to live one’s life according to the principles of the great teacher. The aim is not just to achieve good physical health and mental wellbeing, but also to attain spiritual development to become wiser, more compassionate, and intuitive.
Next, one can contact an expert to learn more about the spiritual aspects of kriya yoga and the physical kriyas that help to cleanse the body from within. I would reiterate that kriyas should not be performed on one’s own; that sutra neti kriya, dhauti kriya, vasti kriya and nauli kriya in particular should be supervised activities. This can be a significant commitment since it can take a year or more to learn all about kriya yoga. The spiritual practices that bring about spiritual transformation can take longer and instructors work with each disciple according to their needs.
So if you’re wondering how to start kriya yoga, the first step is to make the resolve to commit to a spiritual journey. You must believe that you’re ready to embrace a more evolved version of yourself – both inside and out. If you decide that you wish to be happier, healthier, more compassionate, and less angry and stressed, then you can actually commit to kriya yoga in ways that will bring you closer to these life goals.
To learn more about Kriya Yoga, join my morning yoga classes in Bandra West, Mumbai, or sign up for the online classes.