Kriya yoga: Meaning, types & health benefits

Modern life often leaves little room for stillness. The mind rarely finds time to pause as it keeps on struggling between constant modification and an endless to-do list. This is where yoga steps in. Among the many branches of yoga, kriya yoga holds a special place. It is a powerful blend of breathing techniques, meditation and self-discipline that aims to cleanse the mind and awaken deeper awareness. The benefits of kriya yoga go beyond physical movement to harmonise energy, thought and spirit.

This blog will explore kriya yoga meaning, poses and benefits.

What is kriya yoga?

Kriya yoga is a spiritual practice that combines specific breathing techniques, meditation and self-discipline to help individuals gain control over their mind and energy. The term “kriya” means “action.” This refers to conscious inner actions that purify the body and mind. Unlike regular yoga, which focuses mainly on physical postures, kriya yoga emphasises inner transformation through controlled breath and awareness.

Different types of kriya yoga

The different types of kriya yoga are as follows:

• Neti: This type of kriya yoga uses a nasal cleansing technique that clears the nasal passages, improves breathing and reduces sinus-related issues.
• Dhauti: It focuses on cleansing the digestive tract to eliminate toxins and improve digestion.
• Trataka: This involves steady gazing at a fixed point, such as a candle flame. It strengthens focus and improves eyesight.
• Basti: This yogic enema technique is used to cleanse the colon, supporting better gut health.
• Nauli: It involves abdominal muscle movement to stimulate internal organs and aid digestion.
• Kapalbhati: This breathing exercise detoxifies the lungs and energises the mind by improving oxygen flow.

What are the benefits of kriya yoga?

Kriya yoga poses differ from regular yoga, and so do their benefits. The main ones include:

• Improves mental clarity: Kriya yoga meditation, like Trataka, helps promote focus, mindfulness and concentration.
• Boosts energy levels: The effects of kriya yoga, through poses like Kapalbhati, Nauli and Basti, help detoxify the body and increase vitality through controlled breathing and rhythmic movements.
• Reduces stress and anxiety: It helps balance the nervous system and induce relaxation, which can reduce tension and emotional instability.
• Enhances digestion: It stimulates internal organs and supports better metabolism through abdominal cleansing techniques.
• Supports respiratory health: It strengthens the lungs and improves oxygen flow, promoting easier and deeper breathing.
• Promotes spiritual growth: It encourages inner peace, mindfulness and connection with higher consciousness through meditative awareness.

Steps to do kriya yoga

Now that you know what kriya yoga is, here is the step-by-step guide to perform it:

1. Step 1: Sit in a quiet and comfortable space with your spine straight and mind relaxed.
2. Step 2: Begin with slow, deep breathing to calm your body and centre your thoughts.
3. Step 3: Practice rhythmic inhalation and exhalation while maintaining awareness of your breath flow.
4. Step 4: Incorporate practices like Kapalbhati (cleansing breath) and Trataka (focused gaze) for balance and purification.
5. Step 5: End your kriya with a few minutes of silent meditation to absorb the practice’s effects and restore inner calm.

Precautions to take while performing kriya yoga

While kriya yoga offers numerous physical and mental benefits, it is important to approach it with care. Beginners should learn the techniques under a trained instructor to avoid incorrect breathing patterns or prevent strain. Practising on an empty stomach, in a calm and clean environment, helps maximise its effects.

Individuals with respiratory, cardiac or spinal issues should first consult a healthcare professional before starting. Always listen to your body and avoid overexertion, as kriya yoga should restore balance and not cause discomfort.

In addition, it is always good to secure a reliable medical insurance policy. Having this ensures you a financial safety net for medical expenses, such as hospitalisation, medications, laboratory tests and treatments.

The inclusions and exclusions depend on the plan you choose, such as individual health insurance, critical illness or a family health insurance plan. Overall, this ensures your peace of mind to focus on quality medical care without any financial burden.

Conclusion

Kriya yoga is more than a physical practice. By harmonising breath, body and mind, it helps manage stress, improve focus and enhance overall health. When performed mindfully and consistently, it can lead to profound physical and emotional transformation, promoting long-term well-being and balance in daily life.

Additionally, being financially prepared is essential as medical emergencies can occur anytime. Selecting a suitable medical insurance plan can help cover medical expenses when needed the most.

FAQs

1. What is kriya yoga used for?

Kriya yoga is practised to purify the mind and body, improve focus and promote spiritual growth through controlled breathing and meditation.

2. Can beginners learn kriya yoga?

Beginners can start with simple breathing and cleansing techniques under the guidance of a trained yoga instructor.

3. How often should I practise kriya yoga?

Practising kriya yoga for 20-30 minutes daily can help you stay consistent and enjoy long-term physical and mental benefits.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.