Kriya for Elevation: A Kundalini Yoga Practice for Inner Balance

Yoga offers many practices to bring peace, health, and happiness. Among them, Kriya for Elevation is one of the most uplifting sets from Kundalini Yoga. The word kriya means a complete action. It is not just a single posture but a sequence of exercises designed to bring physical, mental, and spiritual benefits.

Kriya for Elevation is often called the “starter set” in Kundalini Yoga because it is gentle, energizing, and suitable for beginners. It works on the spine, breath, and energy flow, leaving you calm, balanced, and full of light.

In this article, we will explore what Kriya for Elevation is, how to practice it step by step, its benefits, and tips for daily practice.

What is Kriya for Elevation?

Kriya for Elevation is a sequence of yoga postures and breathing exercises. Its main goal is to:

• Stretch and strengthen the spine.
• Improve circulation of energy.
• Bring mental clarity and emotional stability.
  

It is called “Elevation” because it helps lift your mood, energy, and spirit. By working on the spine and nervous system, it supports both physical health and inner peace.

Step-by-Step Practice of Kriya for Elevation

This kriya is usually practiced in the morning, but it can be done anytime you need a boost. Below are the main steps:

1. Easy Pose with Breath Awareness

• Sit cross-legged in Easy Pose.
• Keep your spine straight and hands on your knees.
• Inhale deeply and exhale completely.
• Continue for 1–2 minutes to center yourself.
  

2. Spinal Flexes

• Sit in Easy Pose, hold the shins or ankles.
• Inhale as you flex the spine forward.
• Exhale as you flex the spine backward.
• Continue rhythmically for 1–3 minutes.
  

3. Spinal Twists

• Stay seated in Easy Pose.
• Place hands on shoulders, elbows out to the sides.
• Inhale as you twist left, exhale as you twist right.
• Continue for 1–3 minutes.
  

4. Shoulder Shrugs

• Inhale and raise shoulders up.
• Exhale and let them drop.
• Repeat for 1–2 minutes.
  

5. Neck Rolls

• Roll your head gently in a circular motion.
• Inhale as the head moves forward, exhale as it moves back.
• Do this for 1 minute in each direction.
  

6. Cat-Cow Pose

• Come onto hands and knees.
• Inhale as you arch the spine (Cow Pose).
• Exhale as you round the spine (Cat Pose).
• Continue rhythmically for 2–3 minutes.
  

7. Sufi Grind

• Sit cross-legged, hands on knees.
• Rotate your torso in big circles.
• Inhale as you move forward, exhale as you move back.
• Do 1–2 minutes in each direction.
  

8. Stretch Pose

• Lie flat on your back.
• Lift head, feet, arms, and shoulders about six inches off the floor.
• Focus on the navel point, breathe long and deep, or use Breath of Fire.
• Hold for 30 seconds to 1 minute.
  

9. Relaxation (Savasana)

• Lie on your back, arms relaxed by your sides.
• Close your eyes and breathe naturally.
• Relax for 2–5 minutes to absorb the effects.
  

10. Sat Nam Meditation

• Sit back in Easy Pose.
• Chant “Sat” as you pull the navel in, “Nam” as you relax.
• Continue for 1–3 minutes.
  

Benefits of Kriya for Elevation

This kriya is simple, but it offers a wide range of benefits:

1. Physical Benefits

• Improves posture by strengthening the spine.
• Boosts digestion through abdominal breathing and spinal movement.
• Increases flexibility in the back and shoulders.
• Activates circulation for better energy flow.
• Strengthens the core with Stretch Pose.
  

2. Mental Benefits

• Calms the mind by releasing stress.
• Sharpens focus and mental clarity.
• Reduces anxiety through deep breathing.
• Balances mood by harmonizing the nervous system.
  

3. Spiritual Benefits

• Awakens energy by clearing blockages in the spine.
• Brings inner peace through meditation and chanting.
• Connects with truth through the mantra Sat Nam.
• Raises vibration for a more positive outlook on life.
  

Why Practice Kriya for Elevation?

Unlike heavy workouts, Kriya for Elevation is gentle but effective. It is:

• Beginner-friendly: No complex poses are required.
• Quick: The full kriya can be done in 20–30 minutes.
• Holistic: It benefits the body, mind, and spirit.
• Restorative: Perfect for times of stress or low energy.
  

Many Kundalini teachers suggest starting your yoga journey with this kriya because it prepares the body for deeper practices.

Tips for Daily Practice

• Consistency matters: Even 15 minutes a day is better than long sessions once in a while.
• Practice on an empty stomach: Morning is best for energy and clarity.
• Focus on breath: Let the breath guide the movements.
• Relax after practice: Never skip relaxation; it helps you absorb the benefits.
• End with Sat Nam: It seals the practice with peace and truth.
  

Precautions

• If you have spinal injuries, consult a doctor before practicing.
• Move slowly and gently, especially during neck rolls and spinal flexes.
• Pregnant women should avoid strenuous abdominal movements like Stretch Pose.
• If you feel dizzy or tired, stop and rest.
  

Conclusion

Kriya for Elevation is a beautiful practice from Kundalini Yoga that lifts your energy, clears your mind, and strengthens your body. By moving the spine, breathing deeply, and meditating with Sat Nam, you feel both grounded and elevated at the same time.

It is perfect for beginners, yet powerful enough for advanced practitioners. Practicing it daily can bring lasting benefits such as better health, emotional balance, and spiritual awareness.

In a busy world filled with stress, Kriya for Elevation is a gentle reminder that true peace and strength come from within. With just a few minutes each day, you can step into a more positive, balanced, and elevated life.

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