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How To Practice Kirtan Kriya

Sa Ta Na Ma Meditation

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Studio shot of senior woman looking up and smiling
Tristan Paviot/The Image Bank/Getty Images Kritan Kriya

Mudra Hand Positions for Practicing Kirtan Kriya

photo © Joe Desy

Kirtan Kriya is a meditation chant exercise originating from Kundalini Yoga. Kirtan Kriya involves chanting and using finger poses (mudras). This simple exercise reduces stress levels, increases circulation in the brain, promotes focus and clarity, and stimulates mind-body-spirit connection. The Sanskrit chanting sounds used in this meditation (Sa Ta Na Ma) translates to: birth, life, death, rebirth.

Difficulty: Easy

Time Required: 12 minutes once a day

Here's How:

Sit in an upright position on the floor or in a straight backed chair. Rest your hands on your knees with palms facing upwards.

  1. Chant the syllables Sa, Ta, Na, Ma - lengthen the ending of each sound as you repeat them, ...aaaaaaaaah.
  2. Touch your index finger tip to the tip of your thumb as you chant Sa.
  3. Touch your middle finger tip to the tip of your thumb as you chant Ta.
  4. Touch your ring finger tip to the tip of your thumb as you chant Na.
  5. Touch your pinky tip to the tip of your thumb as you chant Ma.
  6. Do the finger movements as shown in steps 3-6 as you chant in the following sequence:
    • Chant out loud for 2 minutes
    • Chant in a whisper for 2 minutes
    • Chant in silence for 4 mintues
    • Chant in a whisper for 2 minute
    • Chant out loud for 2 minutes

Tips:

  1. Make this meditation a daily routine. It is most beneficial to repeat this chant at the same time each day.
  2. Kundalini Yoga is specifically directed towards awakening the life force through complex sets of exercises, breathing, and the use of mantras.

  3. More about this Ancient Experience of Kirtan

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