Reduce stress and enhance focus with Kirtan Kriya

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Kirtan Kriya is a powerful yoga practice that combines chanting, meditation, and hand movements

Originating from Kundalini Yoga, this ancient technique involves repeating the mantra “Sa Ta Na Ma” while simultaneously touching the thumb to each finger in a specific sequence. Its rhythmic chanting and synchronized hand movements are believed to enhance focus, reduce stress, and promote overall well-being.

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How do you practice Kirtan Kriya?

  1. Repeat the Saa Taa Naa Maa sounds (or mantra) while sitting with your spine straight and eyes are closed. With each syllable, imagine the sound flowing in through the top of your head and out the middle of your forehead in an L form.
  2. Sing in your normal voice for two minutes.
  3. Then sing in a whisper for four minutes.
  4. For the next four minutes, say the sound silently to yourself.
  5. Then reverse the order, whispering for two minutes, and then out loud for two minutes, for a total of twelve minutes.
  6. To come out of the exercise, inhale very deeply, stretch your hands above your head, and then bring them down slowly in a sweeping motion as you exhale.
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For more information or to schedule a visit with an EAP counselor

To schedule a visit with an EAP counselor, please visit bhoptions.eapintake.com. You can also schedule a visit in-person or by phone by calling Behavioral Healthcare Options at 1-800-280-3782, TTY 711.

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