Sit on the heels and stretch the arms over the head so that the elbows hug the ears. Interlock all the fingers except the first ones (index) which point straight up. Begin to chant Sat Nam emphatically in a constant rhythm about eight times per 10 seconds. Chant the sound Sat from the navel point and solar plexus, and pull the unbilicus all the way in toward the spine. On Nam relax the belly. Continue at least 3 minutes, then inhale and squeeze the muscles tightly from the buttocks all the way up the back, past the shoulders. mentally allow the energy to flow through the top of the skull. Ideally, you should relax for twice the length of time that the kriya was practiced.
Sat Kriya is fundamental to Kundalini Yoga and should be practiced every day for at least 3 minutes. This exercise works directly on stimulating and channelizing the kindalini energy, so it must always be practiced with the mantra Sat Nam.
You may build the time of the kriya to 31 minutes, but remember to have a long, deep relaxation immediately afterwards. A good way to build the time up is to do the kriya for 3 minutes, then rest for 2 minutes. Repeat this cycle until you have completed 15 minutes of Sat Kriya and 10 minutes of rest. Do not jump to 31 minutes without this preparation. Let the kriya prepare the ground of your body properly to plant the seed of higher experience.