Kriya Yoga, as taught by Mahavatar Babaji and transmitted through his lineage, represents one of the most powerful spiritual practices available to modern seekers. While the complete system contains numerous advanced techniques, the foundational practice focuses on the relationship between breath, consciousness, and spiritual awakening. As Paramahansa Yogananda explains: “Kriya Yoga is the science of spiritual life… it works directly with the source of growth — the spiritual energy deep in our souls.”
The Essential Practice
Before beginning, it’s important to understand that while this article describes the basic practice, traditionally Kriya Yoga is transmitted through initiation by a qualified teacher. However, the fundamental principles can be practiced safely by anyone seeking deeper spiritual understanding.
Preparation for Practice
Find a quiet space where you won’t be disturbed. The early morning hours, particularly before sunrise, are traditionally considered most conducive to practice, though any time when you can be fully present will work. As the great yogi Lahiri Mahasaya taught: “Banat, banat, ban jai” (Making, making, one day made) — emphasizing that consistent practice, whatever the time, leads to transformation.
Choose a comfortable sitting position with your spine straight but not rigid. You can sit on a chair if floor sitting is uncomfortable, but maintaining an erect spine is essential as it facilitates the free flow of energy. Take a few moments to settle into your position and let your body become still.
The Basic Practice
The foundation of Kriya Yoga works with what Yogananda called “life force control.” Begin by bringing your attention to your natural breath. Don’t try to control or change it at first; simply observe its flow. Notice the subtle sensations of breathing — the movement of air, the expansion and contraction of your body, the rhythm of your breath.
As Swami Sri Yukteswar advised: “Look fear not; the mind is not your master. You are divine.” This reminder helps us approach the practice with confidence and trust in our innate spiritual capacity.
Deepening the Practice
Once you’re established in awareness of the natural breath, begin to deepen and refine your attention. Notice the feeling of energy moving along your spine with each breath. With inhalation, feel or imagine this energy ascending from the base of your spine toward the crown of your head. With exhalation, feel it descending back down.
This spinal awareness is crucial in Kriya Yoga. The spine is seen as the main channel for spiritual energy, and conscious breathing combined with spinal awareness begins to awaken this dormant force.
Working with Energy
As you continue the practice, maintain relaxed attention on three key elements:
- The breath movement, keeping it smooth and natural while remaining aware of its flow
- The spinal energy, feeling or imagining the ascending and descending current
- Your state of consciousness, maintaining alert awareness without tension
A contemporary meditation master notes: “The breath is like a thread connecting body, mind, and spirit. When we work with it consciously, we begin to weave these aspects of ourselves into a harmonious whole.”
Refining the Practice
As you become comfortable with the basic awareness, you can begin to refine the practice:
- Let your breath become slightly slower and deeper, but without strain. The movement should remain natural and comfortable
- Pay particular attention to the subtle sensations at the points where the breath changes direction — the pause at the top of the inhalation and the bottom of the exhalation
- Maintain awareness of your whole body while keeping the primary focus on breath and spine
Duration and Development
Begin with 10-15 minutes and gradually extend the duration as feels natural. It’s better to practice regularly for shorter periods than irregularly for longer ones. The practice should never feel forced or strained.
Common Experiences and Challenges
As you develop in the practice, you may notice:
- A natural slowing of the breath
- Increased body heat or subtle vibrations
- Periods of profound peace or joy
- Spontaneous insights or understanding
Remember that while such experiences can be encouraging, they shouldn’t become a focus of the practice. As Babaji taught, the simplest approach is often the most profound.
Challenges might include:
- Physical discomfort – Address this through proper posture and gradual development
- Mental restlessness – Return gently to breath awareness whenever you notice the mind wandering
- Sleepiness – Practice at times when you’re naturally alert and fresh
Integration with Daily Life
The effects of Kriya Yoga practice naturally extend into daily life. You may notice:
- Increased energy and clarity
- Greater emotional balance
- Enhanced intuition
- Deeper sense of peace
Supporting Your Practice
To maintain and deepen your practice:
- Establish a regular time and place for practice
- Create a supportive environment
- Maintain consistency even with shorter sessions
- Keep a practice journal if helpful
Living the Practice
Remember that while the formal sitting practice is essential, Kriya Yoga is ultimately about transforming consciousness in every moment. Begin to notice the breath-energy connection throughout your day. Let each breath remind you of your spiritual nature and purpose.
As one contemporary teacher explains: “The practice doesn’t end when you rise from meditation. Each breath becomes an opportunity to remember your true nature.”
Safety and Guidance
While this basic practice is safe for everyone, if you wish to go deeper into Kriya Yoga, seek guidance from a qualified teacher in an established lineage. The complete system contains subtle aspects that benefit from proper transmission and personal guidance.
The Path Forward
This foundational practice contains within it the seeds of profound transformation. As you continue, you may find yourself naturally drawn to deeper aspects of the tradition. Trust this organic development while maintaining commitment to the fundamental practice.
Remember the words of Yogananda: “The after-effects of Kriya bring with them the utmost peace and bliss. The joy that comes with Kriya is greater than the joys of all pleasurable physical sensations put together.”
Practice with patience, dedication, and love, knowing that each sincere effort brings you closer to the realization of your true nature.