Decongest the Body & Mind with Sanatan Kriya: Basics (I)

‘Health is Wealth’ is an old adage, yet most ignore health, for wealth. Stress, fatigue, emotional congestion and tension are some side-effects of a fast-paced, technology-driven lifestyle. The result, before you know, the body ages. If you look around, most people complain of weak eyesight, spinal problems, greying hair and arthritis as early as their thirties.

I detail here some techniques from the Sanatan Kriya, which can be practiced after a long day of work to relax the body and decongest the mind. When practiced early morning, they stimulate the various energy channels in the body and improve blood flow, rendering a natural glow and enhancing immunity.

Sit with your spine and neck straight and legs stretched out in front of you. The hands are placed next to the buttocks, with fingers pointing away from the body. Close your eyes and take long deep breaths.

Yogi Ashiwini
Yogi Ashwini

Goolf Naman (ankle bending) – Inhale, point your toes and stretch them towards the floor using heel bone as a lever to tilt the foot down, hold for a count of seven. Exhaling, flex the toes and stretch the foot backwards, towards your calf. Hold for a count of seven. Repeat this seven times.


Goolf Chakra (ankle rotation) – Keeping the heels and toes of both feet joined; rotate your feet using the ankles – seven times clockwise and seven times in anti-clockwise direction. Inhale for half circle and exhale for half circle.


Goolf Ghoornan (ankle crank) – Place the heel of the right foot on your left thigh. Left hand holds the toes and right hand supports the ankle of the right foot. Rotate the ankle, seven times clockwise and seven times in anti-clockwise direction. Repeat on the other leg.


The vedic seers had mastered the being and took into account all the layers of the body in totality when they gave us the phenomenal science of yog. Sanatan Kriya, is the essence of Yogsutras, that can be easily adapted into a modern lifestyle. The effect of the various practices becomes manifold when performed with your Guru who channelizes energy into each posture. The radiance and glow of sadhaks at Dhyan Ashram is proof enough of the efficacy of the practice.

Yogi Ashwini is the Guiding Light of Dhyan Foundation and an authority on the Vedic Sciences. His book, ‘Sanatan Kriya, The Ageless Dimension’ is an acclaimed thesis on anti-ageing. Log onto to or mail for more.


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