SAT – NAM
This it is one of the most powerful exercises and used more frequently in Kundalini Yoga. It elevates the energy from the lower Chakras toward the upper Chakras. Much has been written about its benefits. In particular, it affects the heart and the circulatory system, massages the internal organs, and contracts and loosens the diaphragm, situated in the navel area, where we accumulate all our emotions. This technique aids in channeling and directing the valuable and powerful sexual energy for spiritual use.
People who practice this technique daily, and after some time, achieve security like never before and feel a very strong connection with the earth. They also develop clarity and a very stable emotional state.
How to do it:
Begin by sitting on the heels. You can use a cushion behind the knees or in the insteps to help or, if you can’t do this position, sit in easy pose on the floor with the legs crossed and the back straight.
Raise the arms with the fingers interlaced except for the index fingers which should be pointing up. In the 70’s, Yogi Bhajan taught this technique with the hands joined, but due to the use of drugs and the energy of this mudra, some people fell down on the floor. That’s when he decided to change it to interlaced fingers.
The elbows are straight, which is very important for raising the energy up.
The mantra is SAT NAM. SAT means name or identity, and NAM means truth.
In the position described above, INHALE and pull the abdomen in while chanting very high the mantra SAT. Upon utilizing the sound and forcing hardly the abdomen in at the same the time, it creates a strong sound naturally.
While EXHALING, push the abdomen out and chant the mantra NAM. This sound is a smoother one.
You can begin by practicing this exercise for 3 minutes for 40 days to feel the purest effects. Or you may increase it to 7, 11, 22, 31, or 62 minutes. Once you decide to increase the amount of time, you should not go back. And if you forget a day, you should start all over again from the first day for 40 days.
Normally, the beginner student is advised to start with a small amount of time and to gradually increase it at the same time that daily practices fortify.
“It takes 40 days to establish a habit, 90 days to confirm it, 120 days to master it -and everyone will know it.” -Yogi Bhajan