萨特奎亚 Sat Kriya

       

 

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萨特奎亚 可作为一个单独的练习，它的作用强大，平衡下三个气轮，加强神经系统，平衡情绪的紊乱，引导性和创造性能量。

 

萨特奎亚是昆达利尼瑜伽练习的精华。是为数不多的仅一个动作可作为一套完整的练习的奎亚。奎亚：一个动作或一系列动作，按编排好的流程，产生特定结果。绝大部分的奎亚是一系列的动作，协同发挥作用。而萨特奎亚仅一个动作，象一颗宝石般珍贵。一个认真的学生应该完全掌握好这个奎亚。初习者从每天3分钟开始。逐渐增加练习时间。

 

如何做萨特奎亚

 

采用岩石坐，两个脚跟放在两个坐骨下。双膝并拢。双臂在头上方伸展，双肘伸直，双臂靠近头的两侧。双手除了两个食指，其它手指交叉，大拇指，男士右边大拇指压左边大拇指，女士相反。

 

按照每10秒钟8次的节凑唱诵Sat Naam。从丹田启动唱诵sat，同时肚脐向脊椎的方向收，

并向上，去感受压力发自第三个气轮中心。唱诵”naam”时，肚子放松。

 

做Sat奎亚时，注意力放在丹田的运动。唱”sat”时，向内收并轻微向上，唱“naam”时放松。保持节奏，根锁和横膈 膜锁会自动收住。发自丹田的稳定的如波浪般的力量逐渐带动整个腹部的运动，如同海洋细小的波浪有节奏地轻轻摇晃一艘大船。力量来自丹田，两个身体锁自然发生。练习者的注意力始终放在丹田，自然地收住两个锁，血压会保持稳定，获得生理平衡。

 

Yogi Bhajan谈到该练习中的两个身体锁：“从丹田启动做Sat奎亚，但如做的不正确，先收紧任何一个锁，而不是从丹田开始。如果先收住根锁，血压会临时上升。如先锁住横膈膜锁，血压会临时下降。而练习萨特奎亚时，两个锁是自动发生的。所以正确的指导是：做萨特奎亚练习，必须从丹田开始，两个身体锁自动地发挥协助平衡的作用。

 

练习时，每重复一次曼陀罗（mantra），原子的生命力（Prana）和清除／排出的力量(apana)发生精微的混合。种子曼陀罗（mantra）在丹田区域创造中性的定静的品质，使得昆达利尼能量根据练习人身、心和灵性的清澈度和疗愈的需要，按需要的强度自然地流动。

 

呼吸自发地调整，无需关注呼吸。

 

脊椎保持伸直和稳定。有节奏地收缩和放松产生的破浪般的能量在体内流动，激活身体并发生疗愈。练习奎亚过程中，始终保持稳固地做在脚跟上。

 

唱诵naam时，注意力放在丹田或眉心（两个眉毛与鼻子根部相交处，与第六个气轮向应）

 

持续练习3至31分钟。

 

结束时，吸气，轻轻地挤压肌肉从臀部开始沿着脊椎一直向上。稍稍屏息，注意力放在头顶上方一点。 完全吐气。再吸气，完全吐气，屏息，收住所有的锁－收缩下骨盆区，抬起横膈膜，锁住下巴，挤压从臀部到脖子的所有肌肉。屏息5－20秒，根据自身的能力和舒适范围。吸气，放松。如果只练习萨特奎亚，理想的休息时间是练习时间的2倍。（如是一套奎亚中的一个练习，休息时间依照奎亚的说明）。

 

初练萨特奎亚，从3分钟开始。重点先将练习做完美，把握好姿势，节奏和注意力。循序渐进，可采用下面的循环：3分钟萨特奎亚，2分钟休息。重复该循环3到5次。练习一段时间，再采用循环：5分钟奎亚，5分钟休息。根据自身的能力和舒适的范围再逐渐增加3到5分钟。很快你就可以完成31分钟的练习。

 

摘自Yogi Bhajan 的“水平年代教师一级手册”，KRI出版

 

Sat Kriya

 

A very powerful single-exercise kriya that balances the energies of the lower triangle to tone the nervous system, calm emotional disarray, and channel creative and sexual energy. 

 

Sat Kriya is essential    to the practice of Kundalini Yoga. It is one of the few exercises that is a

complete action in itself. It is a kriya: an action or series of actions that completes a  process and has a predictable outcome. Most kriyas consist of a series that synergies. Sat Kriya can stand alone like a precious gem. Any serious student should master this kriya. A beginning student should start with 3 minutes every day. The time can be built up from that base.      

 

How to do Sat Kriya:             

 

Sit in Rock Pose.The heels are under the sitting bones. The knees are together.         Stretch the arms

over the head with elbows straight, until the arms hug the  sides  of the head. Interlace all the fingers except the index fingers. Men cross the right thumb over the left. Women cross the left thumb over the right.

 

Begin to chant “Sat Naam” with a constant rhythm of about 8 times per 10 seconds. As you pull the navel in and up towards the  spine, chant “sat” from the Navel Point. Feel it as a pressure from the Third Chakra center. With the sound “naam,” relax the belly.        

 

During Sat Kriya we focus on the Navel Point motion. Pull it inward and slightly up as you say “sat”

Release it with “naam.” Continuing rhythmically, the root and diaphragm locks are automatically pulled. The steady waves of effort        from the navel gradually enlist the movement of the greater abdomen, just as small rhythmical ocean waves will gently rock a large boat. The force is through the navel but the two locks come along sympathetically. This  natural pull of the two locks, as we

focus through the navel, creates a balance. Blood pressure is maintained evenly.  

 

Yogi Bhajan says this about the focus of the lock: “Often when you try to do Sat Kriya  from the Navel Point, you       incorrectly try to apply one of the locks instead of starting with the navel. If you do

Sat Kriya and just apply the root lock you temporarily raise your blood pressure. If you do Sat Kriya just with the diaphragm lock, you temporarily lower the blood pressure. Actually in Sat Kriya     the locks come   from an automatic involvement. So the Corrective guiding statement is “Do Sat Kriya only from the Navel Point and the two locks should become little helpers automatically in balance.”     

 

The subtle blending of the prana and apana is accomplished with each repetition of the mantra. The bij mantra itself establishes a sattvic quality of neutrality and stillness at the navel, which allows the Kundalini to        flow naturally, in proportion to the individual need, for physical, mental and spiritual clarity and healing.  

 

The breath regulates itself no breath focus necessary.     

 

The spine  stays still and straight. The rhythmic contraction and relaxation produces waves of energy that    circulate, energize, and heal the body. This is       neither a spinal flex nor a pelvic thrust. Remain firmly seated on the heels throughout the motions of the kriya.         

        

The focus  of the sound “naam” can be either at the          Navel Point or a at the Brow Point (the point where the eyebrows meet at the root the nose; the      area that corresponds to the Sixth Chakra).

 

Continue for 3 to 31 minutes.        

 

To  end, inhale and gently squeeze the muscles from the buttocks all the way up along the spine. Hold    it briefly as you concentrate on the area just above   the spine. Hold it briefly as you concentrate on the area just above the top of the head. Then exhale completely. Inhale, exhale totally and       hold the breath out as you apply a firm mahabandh-­‐contract the lower pelvis, lift the diaphragm, lock the chin, and squeeze  all the muscles from the buttocks up to the neck. Hold the breath out for 5 to 20 seconds according to your comfort and capacity, Inhale. Relax. If you practice this as a complete kriya in itself, the relaxation is ideally twice the length of time as you practiced the Sat Kriya. (If practiced as a part of a kriya, follow the relaxation times specified.)

 

In the beginning practice Sat Kriya for just 3 minutes. Give your attention to perfecting the form, rhythm, and concentration. To build it up in time and effect, start with rotation cycles: 3 minutes of Sat Kriya with 2 minutes of relaxation.  Repeat this cycle 3 to 5 times. Build gradually. Then switch the cycles to 5 minutes Sat Kriya and 5 minutes rest. Then add 3 to 5 minutes to the kriya time as you are comfortable and accomplished. Soon you will be able to do the entire 31 minutes.

 

From “The Aquarian Teacher Level One Textbook” by Yogi Bhajan, published by the Kundalini Research         Institute

       

  © The Teachings of Yogi Bhajan