A kriya in yoga is a deliberate action or technique designed to produce a specific effect in the body or mind. The word comes from the Sanskrit root “kri,” meaning “to do” or “to act,” the same root found in the word karma. Depending on the yoga tradition, a kriya can refer to a single purification technique, a structured sequence of postures and breathwork, or a broader spiritual discipline combining self-study, effort, and devotion.
The term shows up across several yoga traditions, and it means something slightly different in each one. Understanding which type of kriya someone is referring to clears up a lot of confusion.
Kriya in Classical Yoga
The earliest formal definition of kriya yoga appears in the Yoga Sutras of Patanjali, one of the foundational texts of yoga philosophy. In Sutra 2.1, Patanjali defines kriya yoga as three combined practices: tapas (disciplined effort or asceticism), svadhyaya (self-study and reflection), and Ishvara pranidhana (devotion or surrender to something greater than yourself). In this context, kriya yoga isn’t a single exercise. It’s a framework for spiritual practice that blends physical discipline, mental awareness, and an attitude of humility.
This classical definition is broad on purpose. It describes yoga as “union with the Infinite through a certain action or rite,” positioning kriya as any purposeful practice that moves a person toward deeper awareness. Modern lineages that teach “Kriya Yoga” as a specific meditation method, popularized in the West by Paramahansa Yogananda in the early 20th century, draw on this classical foundation but typically involve specific breathing and meditation techniques passed from teacher to student.
The Six Purification Kriyas of Hatha Yoga
In hatha yoga, kriyas refer to something much more physical: six cleansing techniques called shatkarmas, outlined in the Hatha Yoga Pradipika. These are body-purification practices meant to prepare you for deeper breathwork and meditation. Each one targets a different system in the body.
- Neti: A nasal cleanse, often done by passing warm salt water through the nostrils. It helps relieve sinus congestion, nasal allergies, and inflammation in the respiratory passages.
- Dhauti: A cleansing of the digestive tract, used to address digestive problems and constipation.
- Nauli: A rolling, wave-like contraction of the abdominal muscles that massages the intestines and internal organs, strengthens the abdominal wall, and stimulates digestive function.
- Basti: A colon-cleansing technique using warm water or herbal preparations, aimed at relieving bloating and constipation.
- Kapalabhati: Rapid, forceful exhales through the nose with passive inhales. This is both a breathing exercise and a cleansing practice.
- Trataka: Steady gazing at a fixed point, usually a candle flame, to sharpen concentration and support eye health.
These six techniques vary enormously in intensity. Neti and trataka are gentle enough for most people. Others, like nauli and dhauti, are advanced practices that require proper instruction. One traditional dhauti technique involves voluntary vomiting, which researchers have flagged as potentially harmful, noting that the claimed cleansing benefits aren’t supported by biomedical science and that it can cause problems like acid reflux and dental erosion.
Kriyas in Kundalini Yoga
Kundalini yoga uses the word kriya differently again. Here, a kriya is a complete, pre-designed sequence that combines postures, breathwork, hand positions (mudras), chanting (mantras), and focused gaze into a single practice targeting a specific outcome. One kriya might be designed to strengthen the nervous system, another to improve digestion, another to build emotional resilience.
Each element in a Kundalini kriya serves a distinct role. Postures isolate and strengthen muscles while pressing on glands to influence hormonal balance. Breathwork directs energy through the body. Mantras create sound vibrations intended to stabilize the nervous system. Mudras and internal energy locks redirect the flow of energy, while a fixed eye focus trains concentration. The precision of these sequences is central to Kundalini practice. Practitioners are typically instructed to follow each kriya exactly as taught rather than improvising.
This differs from a standard hatha yoga class, where a teacher might arrange postures in any logical order. In Kundalini, the kriya is a fixed recipe. The idea is that each combination was designed to produce a specific physiological and energetic result that changes if you alter the ingredients.
How Kriyas Differ From Asana and Pranayama
If you’ve taken a typical yoga class, you’ve mostly practiced asana (postures) and possibly some pranayama (breathing exercises). Kriyas overlap with both but aren’t quite the same thing. Asana focuses on the body. Pranayama focuses on the breath. A kriya typically combines multiple elements into a single purposeful action or sequence aimed at an internal shift, whether that’s clearing the sinuses, stimulating the nervous system, or deepening concentration.
The philosophical distinction matters too. Hatha yoga traditionally emphasizes purifying the body first, then working inward toward the mind. Kriya-based practices tend to work more directly on internal energy and awareness, using the body as a vehicle rather than a primary focus. In practical terms, a kriya often feels more intense and internally focused than a standard yoga class, even if the external movements look simple.
What Research Shows About Specific Kriyas
Several kriyas have been studied in clinical settings, with some promising results. Kapalabhati, the rapid breathing technique, has measurable effects on the nervous system. During practice, breathing rates exceed 60 breaths per minute. The forceful exhales flush carbon dioxide from the lungs, which shifts the body’s autonomic balance: the fight-or-flight branch of the nervous system activates while the rest-and-digest branch temporarily withdraws. This is why kapalabhati feels energizing and heating. The effect reverses after practice ends, with the nervous system returning to baseline.
Sudarshan Kriya, a rhythmic breathing practice from the Art of Living tradition, has been studied for its effects on stress hormones. In a controlled trial involving breast cancer patients, those who practiced the technique had cortisol levels roughly 38% lower than the control group after three months (341 ng/ml versus 549 ng/ml). The difference remained significant at six months.
Kirtan Kriya, a 12-minute singing meditation from the Kundalini tradition, has attracted attention from Alzheimer’s researchers. A pilot trial found that adults experiencing early memory decline showed significant improvements in attention, processing speed, executive function, and self-reported memory after practicing for three months, with moderate to large effect sizes. Those gains held or continued improving at six months. Brain imaging research suggests this type of meditation practice may increase gray matter volume and promote connectivity in brain regions affected by cognitive decline, including the hippocampus and prefrontal cortex.
Safety Considerations
Most kriyas are safe for healthy people when practiced with proper instruction, but some carry real risks for specific populations. People with glaucoma should avoid any kriya involving inversions or techniques that increase pressure in the head. Those with osteoporosis or compromised bone density should steer clear of forceful physical practices. Extreme breathing techniques like kapalabhati require caution for anyone with high blood pressure, heart conditions, or respiratory disorders.
Intensity is another factor. A common pattern among beginners is doing too much too soon, then burning out within a year or two. Experienced practitioners consistently advise starting with shorter sessions and building gradually. If you’re learning from a teacher, they’ll typically set an upper limit on practice duration and frequency. Doing a small amount of practice consistently over time produces better results than intense bursts followed by abandonment.
The more advanced shatkarma practices, particularly those involving the digestive tract, should only be attempted under direct guidance from an experienced teacher. Some of these techniques have no support in modern medicine and carry documented risks of harm.