Sat Kriya – Dealing with Sexual Energy (among other things)

One question which I see often in the SikhNet Question and Answer Forum is how one can deal with sexual feelings. This is particularly an important issue for youth who have increased sexual energy and are not yet married. As a youth it can be extra hard feeling this "pressure" as one goes into puberty and starts to have strong sexual feelings. Western society doesn’t help the situation either. It is so common these days for an average person to wear skimpy/sexual clothing out in public and see this in most magazines and TV. This only aggravates the situation…and makes a person think more about sex.

7 ChakrasThis sexual energy is just a creative energy that is in every person. This energy can be used to create life, or other artistic/creative actions. It can come out in the form of a beautiful piece of art, a brilliant idea, or something that you create.

We all have seven energy centers in our body (Chakras). –  "The Second chakra/center holds the basic needs for sexuality, creativity, intuition, and self-worth. This chakra is also about friendliness, creativity, and emotions. It governs peoples sense of self-worth, their confidence in their own creativity, and their ability to relate to others in an open and friendly way. It’s influenced by how emotions were expressed or repressed in the family during childhood. Proper balance in this chakra means the ability to flow with emotions freely and to feel and reach out to others sexually or not. If this chakra is blocked a person may feel emotionally explosive, manipulative, obsessed with thoughts of sex or may lack energy."

So, you may ask, how can a person keep this energy flowing through their chakras and deal  with sexual thoughts and feelings? One particular method is using a Kundalini Yoga Kriya called "Sat Kriya". This kriya has MANY benefits (not just in dealing with sexual energy)! I used to do this Kriya/Exercise every day, and it helped me a lot in many ways (not just as a teenager). I just started doing it again with my morning Sadhana and thought you all could benefit from it.

Sat Kriya is fundamental to Kundalini Yoga and should be practiced every day for at least 3 minutes. Its effects are numerous. Sat Kriya strengthens the entire sexual system and stimulates its natural flow of energy. This relaxes phobias about sexuality. It allows you to control the insistent sexual impulse by re-channelizing sexual energy to creative and healing activities in the body. People who are severely maladjusted or who have mental problems benefit from this kriya since these disturbances are always connected with an imbalance in the energies of the lower three chakras. General physical health is improved since all the internal organs receive a gentle rhythmic massage from this exercise. The heart gets stronger from the rhythmic up-and-down of blood pressure you generate from the pumping motion of the navel point.

The main effect is a control and balance of the lower three chakras or energy distribution centers in the body.  It does this by mixing the prana and apana at the navel center.  This generates a heat in the system and opens the inner channels to the upward flow and rotation of energy. Sat Kriya also rejuvenates the sexual system and helps the brain and body to recover from toxicity and memory loss due to drug abuse.  It is good for removing energy imbalances in the lower three chakras and, as a result, is good for problems in the lower back and alleviating mild depression.



How to do Sat Kriya 

Sat Kriya Position

Posture:  Sit on the heels. The heels are straight up into the buttocks, stimulating two acupuncture pressure points, one in each buttock.  The knees can be slightly open.  Lock in the chin; stretch the arms over the head until the elbows hug the sides of the head.  Interlace all the fingers except the index fingers which are together and pointed straight up.  Cross one thumb over the other.

Focus:  The eyes are closed and focused at the third-eye point.

Mantra:  The mantra is "Sat Nam."  Chant the "Sat" from the navel point.  As you chant "Sat," pull the navel point in with an obvious jerking motion.  Imagine you are receiving pranic energy from God / your higher source through the navel point.  Chant "Nam" and send the energy back out into the cosmos through the third-eye point. 

End:  Inhale, hold the breath and apply root lock, squeezing the energy up from the buttocks up the spine and out the top of your head through the "crown" or 7th chakra.  Exhale, release the lock and repeat two more times.  Relax in corpse pose for at least as long as you’ve practiced Sat Kriya.  (Ideally, the relaxation is twice the length of time as you practiced this exercise.)  

The rhythmic contraction and relaxation produces waves of energy that circulate, energize and heal the body.  While chanting, the spine stays still and straight.  This is neither a spinal flex nor a pelvic thrust.  You stay firmly seated on the heels through all the motions of the kriya.  The abdominal contraction is focused at the navel point.  There is an automatic contraction of the rectum and the sex organ areas as in the lower body lock called “root” lock or mulabandha, but the lock is not forced and is pulled naturally from the navel.

To build Sat Kriya in time and effect, start with rotation cycles:  3 minutes of Sat Kriya with three minutes of relaxation.  Repeat this cycle 3 to 5 times.  Build gradually.  Then switch the cycle to 5 minutes Sat Kriya and 5 minutes rest.  You can then add 3 to 5 minutes to the kriya time as you are comfortable until you are able to do an entire 31 minutes."

You can also watch this online video that I found, that describes the practice of Sat Kriya and you can see what it looks like in practice.

In the Siri Guru Granth Sahib the Chakras and energy centers of the body are referred too quite often, yet I think the average Sikh knows very little about this topic. There is so much about the body that current western science knows very little. Many of these yogic techniques have been around and helped people for thousands of years. One has to understand that illnesses can be caused by more than viruses or physical things. Most illnesses are caused by an energetic imbalance in your body and manifest into a physical form. I know this might be a bit deep for you all…but I wanted to start the topic so you could think about it. If you want to read a bit of what it says on this topic of "Chakras" in the Siri Guru Granth Sahib, you can do a search for the word "Chakra".  

NOTICE: Before engaging in any exercise or suggestion, including those that may be in this website, consult your health care professional. This material is not intended to provide medical advice nor is it intended as a substitute for any treatment prescribed by your health care professional.

50 Responses to “Sat Kriya – Dealing with Sexual Energy (among other things)”

  1. Nimrita Kaur says:

    Fantastic to read about the wonderful sat kriya!
    Thankyou for reminding me of its potency,
    i shall incorporate it into my sadhana again,
    sat nam

  2. Ravinder Singh says:

    So how do the chakra’s relate to the “dhas dhuaar” (Tenth Gate) as also mentioned in the Guru Granth Sahib? Is there a link between the two?

  3. Guruka Singh says:

    The dhasam duaar is the crown chakra at the top of the skull. It’s also called the Shashara and the Thousand Petaled Lotus. It does not appear in GMS’s picture above – which shows the six chakras below it. So what is it exactly? There are six chakras or energy centers in the body. The word “chakr” means circle, of course. They are circular nexus points of energy. Six of them are “in the body” but the 7th chakra is not in the body. It is at the very top of the head (where we tie our joora.) In babies, this spot is soft (it’s called the fontanel) and it’s where the bones of the skull meet. As we grow older it closes. Even though the bones have physically closed, the energy center there can be opened. The experience is indescribable. It is one of oneness with the universe and of deep humility and bliss. There are several shabds in the Siri Guru Granth Sahib that mention the chakras as well as the nine holes (openings) of the body. Yes…. we all have nine. Go ahead, count ’em. (smile) The holes are physical but the 10th gate is non-physical. That’s why the Guru says it is hidden. It is opened by Maharaj Ji’s kirpa.


  4. Guruka Singh says:

    Some quotes (there are more) but here are a few:

    Sire Kabir p. 333
    GAURI BAIRAGAN, TIPADAS: “I turned my breath inwards, and pierced through the six chakras of the body, and my awareness was centered on the Primal Void of the Absolute Lord.”

    p. 339
    “Seeing the nine openings of the body, the soul-bride is led astray; she does not obtain that incomparable thing. Says Kabir, the nine openings of the body are being plundered; rise up to the Tenth Gate, and discover the true essence.”

    p. 343
    “On the sixth day of the lunar cycle, the six chakras run in six directions. Without enlightenment, the body does not remain steady. So erase your duality and hold tight to forgiveness, and you will not have to endure the torture of karma or religious rituals.”

    p. 92
    “The Tenth Gate of my crown chakra is the distilling fire, and the channels of the Ida and Pingala are the funnels, to pour in and empty out the golden vat. Into that vat, there trickles a gentle stream of the most sublime and pure essence of all distilled essences.”

    Guru Arjan Dev Ji p. 296
    The most sublime wisdom and purifying baths; the four cardinal blessings, the opening of the heart-lotus; in the midst of all, and yet detached from all; beauty, intelligence, and the realization of reality; to look impartially upon all, and to see only the One — these blessings come to one who, through Guru Nanak, chants the Naam with his mouth, and hears the Word with his ears.”
    These are descriptions of the energy flows through the channels in the body and of the effects thereof. …..G

  5. Simron Kaur says:

    Blessings! Thank-you for the reminder!

    I was taught that the best inhalation exhalation cycle for Sat Kriya was if we inhaled fully (while drawing the naval in, Sat…) and exhaled completely (while focusing the energy out, nam…) 8 times within a ten second period of time… is that correct?

    Also, I learned that this is not to be done while pregnant or during menstruation… ?

    Sat Nam!

    • Guruka says:

      The breath will take care of itself. You get a little here and a little there. When you fully get into the rhythm, there is no problem.

  6. charanjit says:

    can you please elaborate as to whether to chanT SAT while inhaling and should the navel be pulled in .
    please explain the movements of navel while inhaling and exhaling .also when to chant sat and nam

  7. Sat Singh says:

    Thanks a lot

    This question I always ask to my mind with no answer coming out….

    “Dealing with Sexual Energy”?????????

    Now i will try this kriya and defineatly post the results on this blog…

    Thanks once again

    Sat Singh

  8. Guruka Singh says:

    Sat Singh Ji – GMS’s phrase “Dealing with sexual energy…” just means where do you want to put it and do you want to have control over where you put it?

    How to do Sat Kriya: On “sat” really, “sut”) the navel is pulled in sharply (the anus and sex organs pull up slightly as well) and the breath goes out. The inhale is short, soft and silent and occurs after “nam.” You can’t chant whilst inhaling. Just get into the rhythm and don’t try TOO hard. You’ll get the hang of it. It’s a very powerful kriya.


  9. Ravinder Singh says:

    Our present Guru, Guru Granth Sahib, really is full of amazing knowledge.. i will probably have to read it at least a few times to see what i have missed through my first reading through the Guru.. Wow what a Guru, i never really realized how much was contained in our Guru. Thank you Guruka Singh.

  10. Aaron Kangeswaren says:


    I’m sorry if I come across as ignorant but I was wondering, those quotes Guruka Singh posted. Where are they from? If they are from a book or something how can I obtain a copy?

    Thank you for your time.

  11. Guruka Singh says:

    Hello Aaron – No, not ignorant at all. There’s absolutely no such thing as a stupid question. Welcome to the discussion!

    The quotes are from the Siri Guru Granth Sahib which is the living Guru of the Sikhs. It is a sound current that can powerfully alter one’s consciousness. The songs contained in the Siri Guru Granth Sahib were written by many humble, enlightened beings from all walks of life, from a bean seller and a weaver to even a tanner.


  12. Sunny Singh says:

    Inner cleansing techniques, channeling the energy to raise the Kundalini to the Tenth Gate, inhaling, exhaling and holding the breath by the force of the mind – by such empty hypocritical Dhaarmic or religious practices, the Love for the Lord is not produced. Only through the Word of the Gur-Shabad is the sublime, supreme essence obtained (sggs 1043). Kundalini rises (or awakenes) in the Sat Sangat (Association of Truth); through the Word of the Guru, they enjoy the Lord of Supreme Bliss(sggs 1402).

  13. Thanks for sharing the quote Sunny Singh. This is the tricky thing about Gurbani and quotes. It is easy to mis-understand or interpret it many ways. When I read this line it would sound like doing these things are worthless and of no use. You have to take the quote in the context of what was being discussed and the issues of the time in relation to Yogis that would do things to gain powers or go away from society. I don’t look at Yoga as the “be all and end all”. It is just a tool. Everything has a balance…and just because someone might take something to an extreme…doesn’t make it bad.

    I understand this as…one should not get carried away in trying to “raise the kundalini”, “getting enlightened, or doing empty practices.

  14. Guruka Singh says:

    Sunny Singh Ji, Thank you.

    Actually, the quotes you gave are completely appropriate. Especially when one reads the shabds fully and carefully…

    When such practices (or any practices!) are done in an empty or hypocritical manner, they are ineffective. No cleansing techniques or yogic techniques lead to true bhakta – “love of the Lord,” that’s why we need the Shabd Guru. The Guru’s grace awakens that love. The second quote is from the Kundalini Surjee shabd. Kundalini can awaken any time. But then what? What does one do with the energy? In the company of the Sadhsangat and with the Guru’s bani, then the experience brings bliss.


  15. Gurpreet Singh says:

    I have been doing Sat Kriya for a couple of months now after I had seen Bhai Prabhu Singh doing it and I must admit it’s really been helpful.I honestly think everyone should try this out.

  16. bikramjeet singh says:

    please send me the brief information about sat kriya in punjabi or hindi. i little bit know abt english

    thanking you

  17. Paramjit Singh Gahra says:

    Very good information on Sikhism. Thanks.

  18. I saw the video and understood most part of it but I didn’t get the root lock thing, can someone point me to a website or any other useful resource ?

  19. Guruka Singh says:

    Root Lock is also known as Moolbandh. The moolbandh is done by contracting and pulling the first and second chakras upwards. The moolbandh is situated between the rectum and the genitals. When you tighten the anus, the perineal muscles contract as well. Just squeeze the muscles there and feel them lift up. It causes the energy released during the kriya to rise upwards.


  20. Manpreet Singh says:

    Is it possible to discover the tenth gate(dasm duar) wihout yoga, by concentrating on naam simran (meditation) alone? I am asking this because I have no knowledge of Yoga.

  21. Nik Singh says:

    Wahe Guruji ka khalsa
    Wahe Guruji ki Fateh!

    Just found an interesting article and a website on the internet.
    Here is the link to the article and the website:

    Sat Sri Akal !!!

  22. Guruka Singh says:

    Manpreet Singh Ji – It’s possible to fall downstairs and have the kundalini rise and your tenth gate open! It happens by Guru’s kirpa. It happens differently for different people. Each according to their need at that moment.


  23. sukhjeet singh says:

    kindly send me sat kriya in hindi or punjabi at my e-mail add .i used first time this site and very pleased to know this all. i really beleave in each word/shabad of sri guru granth sahib.very very thanks to your site for this sewa for people.

  24. Opkar Singh says:

    Guruka Singh,

    I have read the messages and they are so inspiring and i felt very emotional too. I am a amrit dhari which is a gift to us from Guru Ji. But i have to say i never realised these Chakars existed nor did i have this knowledge about it. I really appreciate this info on this website and i will be trying this Kriya definately and let you know how i get on with it. I have always felt emotional when i think of Guru Ji so i can’t wait to feel close to him.

    Opkar Singh

  25. harkirat kaur says:

    that was amazing. I pray to waheguru that he gives you lot of success. You cant imagine how amazing you guys are and how much you are helping the world to heal.
    Keep it up.
    Satnam Waheguruji

  26. Baldeep Kaur says:

    In real sense, it is very difficult to act like our Guru ji says. Is this kriya help us to accept guruji’s sayings and act accordingly.

  27. gunjan kaur says:

    kindly send me sat kriya in hindi or punjabi at my e-mail add .i used first time this site and very pleased to know this all. i really beleave in each word/shabad of sri guru granth sahib.very very thanks to your site for this sewa for people

  28. gurraj singh says:

    i think the post is a realy good insight into how much the treasure of gurbani is. it is suited for all of us individuals who yet are still different in thought, mind and matter. i agree take what you want as long as the aim is god realization but knowing that what you say and practice is the truth.

  29. Gurpreet Singh says:

    Manpreet Singh

    Yes my dear friend , It is possibe to discover a tenth gate only doing a simran of god,without doing a yoga.

  30. Dr Sandeep Singh says:

    Pyarey Gur sikho,
    Waheguru ji ka Khalsa waheguru ji Ki fateh

    It’s been my personal experience. As a sikh Guru ‘s Command is Chant “Waheguru”gurumantar only in Company of sadh sangat.Constant repetetion of waheguru with great love, affection and respect for guru can automatically chanelise all energies.
    “tajo syanap sur janoh simroh har har rai” Repeat gurumantar in sangat and through out the day- “uthath baithath sowat jagat Gurumantar ridey chitar”. it will percolate in your heart , mind and every cell and cleanse your mind automatically with a long lasting and with gur kirpa possibly for ever.All these yogic excercise can temporarily help and they are not easy either.But it’s one’s personal choice. There is a simple way of meditating on Gurumantar for every solution you need whether physical, mental or spiritual as told by Guruji.
    “Bhariey Mat Pap key sung o dhopey naven key rang”
    “Japoh tan eko naama awar nirafal naama”
    “Kewal nam Japoh rey prani”

    Waheguru ji ka Khalsa waheguru ji Ki fateh

  31. Dr Sandeep Singh says:

    Just to correct- sorry for typing mistake
    pls read as-
    “Bhariey mat papan key sung oh dhopey naven key rang”
    “Japoh tan eko Naama awar nirafal Kaama”

  32. Dr.Anoop Singh says:

    I read this sat kriya blog. This is one type of Hathh yoga.One can experience good effects of these on body and mind as the energy level ascends in chakaras towards crown.Ihave experienced these.It is true it is short lived.You may not experience them for a long period.
    But what I experienced in the presence of sadh sangat was truely a explosive energetic one.As soon as I reached in sadh sangat where SIMRAN of WAHEGURU SHABAD was being recited,My whole body started sweet pricking on my skin[AMRIT VARKHA] in each and every cell of my body.Each time i uttered waheguru my every cell responded in the same echo.After about half an hour there was a loud sound from my heart as if some gate has opened.Then I felt palp[itation throughout my body.
    I was experiencing a great feeling in my body energy moving from one part of my body to another part.Then what happened was a super feeling . As my eyes was closed with [SURAT WITH SHABAD],a cold milky light rose above, it continued rising and ultimately occupied my whole insight.After a minute it started moving away and vanished into the infinity.One year has passed I have not been gifted with such light again.I do simran, and experienced many things.Perhaps it was a massage from god that I can get to the DASAM DWAR , It is HIS PRASHAD and will be awarded when he wishes.
    By the way of waheguru shabad simran and avoiding PER-NINDA,PER-DHAN and PER-NAAR, I feel one can reach the ultimate[WAHEGURU].I will continue worshipping waheguru alone and in saadh sangat until my death[or I may reach the ultimate only if waheguru desires]

  33. Harleen Kaur says:

    I find this article not directed towards the indian society. This is more for the western culture. People do not realize that wearing skimpy clothes or going to dance clubs is not the cause for those who have had sex before marriage. Sexual thoughts are not present until someone talks about sex, and until the person has had sex, he or she cannot know what sex is. If a person waits to have sex with the one he or she loves and preferably after marriage then he or she will never encounter strong sexual feelings. The thought of love overpower the feelings or desire for sex.

    The purpose of yoga is to strengthen your mind, body and soul. I have read such an artile on sikhnet before and I would have to disagree that yoga is for the purpose for reducing sexual feelings that cannot be present unless it is a medical condition and maybe common in teenage boys and girls who are not given any freedom.

  34. Jagvinder Singh says:

    Hey sis please. You talk as if sex has never influenced eastern society at all.You speak like women in the east never do wear skimpy clothes.Please.This is kalyug.Sex sells, and the whole world is buying it.It could happen to a Great Gurmukh like bhai Joga Singh ji, who are we lowly creatures in comparison?Kaam, maya, attacks us every single moment of our lives.For a Gursikh, this is the greatest hurdle, especially kaam thoughts, go read the SGGS, how many times it states this problem.I find this article a solution.And in this dark age, all remedies for the body mind and soul are welcome. Its not only the west, its about humankind.By the way, I come from singapore, south east asia.

  35. D Singh says:

    Thank you for your posting on Sat Kriya. I have never tried Yoga before but this posting has piqued my interest. I am going to find a local KY teacher and take some introductory lessons.
    I also read with interest comments by Drs Sandeep and Anoop Singh. I don’t understand the opposition to Kundalini Yoga. I have read Sri Guru Granth Sahib a few times but never came across any verses that explicitly ask the Sikh to not indulge in Yoga. If nothing else it would provide me with much needed physical exercise and stretching :-))

  36. D Singh says:

    Sister Harleen Kaur ji. I don’t know about other human beings but sexual thoughts do cross my mind every few minutes. I am married, love my wife and have a healthy sex life but my sexuality can still disturb my poise and Simran. I will be lying if I say that thoughts of other women never cross my mind. I just do not act on those thoughts. If a yogic kriya can temporarily channelize my sexual energy into something useful it does not hurt to try it.

  37. Gagandeep Jai says:

    Just did this exercise and others on the yogo website given above… i feel great!! thanks so much .. defo going to practice it over the next couple of weeks. ive got some lower back pain… hopefully it will help to aleviate it or sort the problem out.

  38. Amanpreet Singh says:


    Very Good article.Please send it in Punjabi or in easy English just procedure to my email.Will be very gratefull

  39. rajesh says:

     i saw the sat kriya videos in the ur yogijim. if i do this yoga daily how many times i want to do this sat kriya. And ,another one question i am already married person. And also i am having this pre ejac problem last 1 year. I am regular do this exercise . can i reduce this problem .
                     Thanks your videos of kundalini. please reply

  40. pritam singh says:

    dear khalsa ji,
    do you have any videos of all 10 bodies yoga.

  41. Guruka Singh says:

    Pritam Singh Ji – Do you mean yoga exercises or meditations to strengthen each of the 10 bodies? If so, you can get your numerology reading here and get what you need: No, I do not have videos of these.


  42. Anwar Ali says:

    Dear Sir
                   Iam 41 year old from Pakistan Lahore i want to do sat kriya yog exercise plz tell me in urdu or panjabi language 

  43. Guruka Singh says:

    Rajesh Ji – Yes, Sat Kriya will help with this problem. Also each spring a man must take the sap of the Banyan Tree for two weeks.


  44. Paulo says:

    I have tried this for the first time. It felt really good, warmed up and energezied and grounded. It feels like a deep contraction and pulling of energy, but it is still not so easy to do the “sat” while breathing and contracting the navel and root. Also, putting the arms in this position is tiring so I kept them at a lower level. Will do it daily, with no expectations…

  45. today i visit your site there i read that how sexuality convert on sadhana i could understand my mistaked which could not understand before this. thanks

  46. Jennifer says:

    I still have no idea how and when to breathe during this exercise! Any suggestions?!

    • mrsikhnet says:

      I take a mini breath right before I chant "Sat" as I am just about t pump in my naval. You don't have time for a full breath. I don't think I ever thought about this. I think after a while you just figure out how to get a small breath in.

  47. Rishy Singh says:

    There is 1 thing that I do not understand. Is this a Doctor's Blog dispensary? Even checking other Blog posts on Sikhnet, I found people asking Cure for Financial Matters!!!
    Wow! Doing paath just to obtain your mind's wishes??
    Sikho Wake up.. Sikhs are known to be reciting Naam not for getting mind's desires OR worldly stuff. (I agree that they are part of life and are required. But one should know the difference of: "Living for Money" and "Money for Living")
    'Sikh', as a name suggests is a learner, a person who seeks/learns the teachings of Guru Sahib and applies them to his life. Reciting Gurbani or reading Bani like Mantras?? What good is this gonna do if it does not please the Almighty?
    Waheguru meher karein te sanhu sumat bakshey! May we get the understanding to recite Gurbani with full devotion, and not just reading it like mantras to get our wishes fulfilled or to control our desires!


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