I still remember the first time I walked into a Kundalini Yoga class.

People were chanting. Out loud. Together. Arms angled in the air. 

I’ll be honest — at first, I thought it was strange. Years later, practices like Sat Kriya and mantra would become some of the most grounding tools in my life.

If you’ve ever walked into a Kundalini class for the first time, you might know the feeling. The rhythm of the breath, the unfamiliar sounds, the repetition of mantra — it can feel different from the yoga most people are used to.

But something about it stayed with me.

Over time, as I continued practicing, I began to understand that mantra wasn’t really about belief or religion the way I had initially assumed. There was actually a technology behind it — something both ancient and surprisingly practical.

In Kundalini Yoga, specific sounds stimulate meridian points on the upper palate of the mouth. When those sounds are repeated rhythmically with the breath, they interact with the nervous system and brain chemistry in subtle ways. Sound, breath, and attention begin to work together.

In other words, mantra works through the body.

At first, I didn’t fully understand this. I simply practiced and stayed curious.

Over the years my relationship with Kundalini has moved in seasons. Sometimes it has been a steady daily practice, and other times it has faded into the background while other forms of movement or meditation took the lead.

But it has always remained something I return to.

One period of my life where this practice became especially meaningful was during a very stressful time involving legal issues around my daughter. It was a season filled with uncertainty and fear — the kind of experience that keeps the nervous system constantly on edge.

During that time, I chose a mantra specifically associated with legal victory and committed to practicing it for forty days.

Every day I sat with it.

Forty days of repetition. Forty days of breath, sound, and focused attention.

Whether the mantra directly influenced the outcome of the situation is impossible to say with certainty. But what I do know is that it gave my mind somewhere to land during a time when everything felt unstable. It created a rhythm inside the chaos.

And sometimes that is exactly what a practice is meant to do.

One of the most powerful Kundalini practices I continue to return to is Sat Kriya.

Sat Kriya translates loosely to “truth in action.” It is a rhythmic exercise combining breath, mantra, and engagement of the pelvic floor. The movement of the sound and breath begins in the lower body and gradually travels upward through the spine.

Over time, this repetition can help move and transform energy that has been held in the body.

Many practitioners experience Sat Kriya as deeply supportive in releasing tension stored in the pelvis and lower abdomen — areas that often hold emotional experiences connected to sexuality, shame, or trauma. Through rhythm and breath, that energy begins to reorganize and move.

Like many Kundalini practices, it is simple in structure but powerful in effect.

Below is the Sat Kriya practice from my recent Kundalini series on YouTube.

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This video completes a small Kundalini series I’ve been sharing on my YouTube channel — practices that are accessible, grounding, and supportive for both beginners and experienced practitioners.

If you feel drawn to explore further, I created a Kundalini Activation mini-series, where I have more space to guide longer practices and explore breath, mantra, and embodied movement together. It's perfect if you're a beginner. 

My own relationship with Kundalini Yoga has never been about perfection or rigid discipline. There have been years where I practiced regularly, and others where I stepped away and returned later with fresh perspective.

But through all those seasons, it has remained an anchor I can come back to.

Sometimes the most powerful practices are the ones that quietly wait for us — breath, sound, repetition — ready to meet us again whenever we return.

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The Technology of Sat Kriya

What is Sat Kriya in Kundalini Yoga?

Sat Kriya is a traditional Kundalini Yoga practice that combines breath, mantra, and rhythmic engagement of the pelvic floor. The sound “Sat Nam” is repeated while the arms remain extended overhead. Over time, the repetition of breath and sound helps move energy through the spine and nervous system, making it one of the foundational kriyas in Kundalini Yoga.

How does mantra work in Kundalini Yoga?

In Kundalini Yoga, mantra is understood as a technology of sound. Specific sounds stimulate meridian points on the upper palate of the mouth, which interact with the nervous system and brain chemistry. When repeated rhythmically with breath and focused attention, mantra can influence mental state, emotional regulation, and overall nervous system balance.

What does Sat Nam mean?

“Sat Nam” is a commonly used mantra in Kundalini Yoga that translates loosely to “truth is my identity.” The sound “Sat” represents truth, while “Nam” refers to identity or name. Repeating the mantra is meant to help align the practitioner with their deeper sense of authenticity and inner truth.