The Sanatan Kriya consists of five phases: The Rotations, the Sinha Pranayama, Chakra Santulan Pranayama, Panch Mahaprana Dhyan and Dhyan with the Guru.

Before you begin the kriya, you must pay your reverence to your Guru for when you connect with your Guru, your Guru's energy becomes accessible to you. It is this connection with your Guru that channelises the force in you and brings about a miracle or a change in you. After which you pay your reverence to Lord Ganesha.

1) First Phase: It has been divided into two parts the Ujjai breathing and rotations.

Ujjai – It is known as the most natural way of breathing. Close your eyes and mouth. Be aware of your breath and start inhaling through your nostrils, expanding the abdomen outwards, and exhale the air contracting the abdomen inwards. This is one complete cycle of breath. Also, a slight hissing sound is noticed at the level of the throat pit while inhaling and exhaling. Slowly and steadily keep increasing the volume of air used and time of every cycle of the breath till you reach your full capacity. Ensure that this is done in the most natural without forcing yourself or stressing yourself.

Rotations in Ujjai – These are simple rotational movements of the basic joints in the body, coordinated with the ujjai breath and a complete stretch of body. They are listed below as:
i. Neck Rotation
ii. Eye Rotation
iii. Shoulder Rotation
iv. Wrist Rotation
v. Hip Rotation
vi. Knee Rotation
vii. Foot Rotation
viii. Tada Asana

2) Second Phase: Sinha Pranayama
It is translated as salutation to the prana (Life-Force), the all pervading force in the Universe.
Sitting in Vajra Asana, tongue sticking out, we start exhaling, pushing out the air inside by pulling in the abdomen with force. Inhalation happens automatically.

3) Third Phase: Chakra Santulan Pranayam
There are seven main chakras that keep oscillating between our etheric or energy body known as Pranmaya Kosh and physical body known as Annamaya Kosh. These are the whirling energy centers in the body which draw the prana (life force) from the environment which is essential for running our body. Chakra Santulan Pranayam is a kriya that re-distributes Prana at all seven chakral points, as listed below, and bringing about balance.
i. Muladhar Chakra: At the base of our spine
ii. Swadhishthan Chakra: Above Muladhar chakra
iii. Manipurak: At the navel
iv. Anahaat chakra: At the centre of the chest cavity
v. Vishudhi Chakra: At the throat region
vi. Ajna: Between the eyebrows
vii. Sahastrar: Beyond the head

Procedure: Sitting in Vajra Asana, palms facing inwards, start inhaling, as you inhale move your hands up, briefly stopping at each chakra for a few moments and as we reach Sahastrar, we open our hands, palms facing upwards. This has to be coordinated with the inhalation process.

Now, slowly start exhaling and as you move your hands downwards once again stop at each chakra for a few moments this time in descending order. This completes one cycle of the kriya and needs to be repeated six times more to complete the chakra santulan kriya.

4) Fourth Phase: Paanch Maha Prana Dhyan
These are etheric forces, that combine together in a human form to provide the basic life force to the physical body.

There are five main pranas in the body-
i. Prana Vayu, the upward rising force in the region between the diaphragm and the shoulders.
ii. Apana Vayu, the downward moving force from the navel towards the pelvic.
iii. Samana Vayu, the balancing force of the Prana vayu and Apaan Vayu. It is the outward and sideways moving force in the region between the diaphragm and the navel.
iv. Udana Vayu, rising upwards from the pit of the throat.
v. Vyana Vayu, the all-pervading reserve force.
To practice this once again we sit in Vajra Asana, become aware of each of these pranas in the body for 2-3 minutes.

5) Final Phase: Dhyan with the Guru
Gently become aware of your Anahaat Chakra and a soft baby pink lotus with a pink hue all around at your Anahaat. Become aware of your Guru and gently and connect with him. Be with your Guru for sometime forgetting about everything else in the world.

The chant of the Guru vandana shall then bring you back after some time. Taking permission from your Guru return back from wherever you are. Enter the physical body from the point between your eyebrows, ajna. At your ajna, pay reverence to the Lord Shiva with the chant of Sri Mahamrityunjaya mantra:

“OM Trayambakam yaja mahe sugandhim pushtivardhanam urvarukamivabadnanan mrityormukshiya amamratat OM”

Now, gently start diffusing into your entire physical body, become aware of each and every organ and cell in your body.

Once again take the awareness back to the pink lotus at the core of the chest cavity, anahat chakra. Become aware of your Guru in front of you. Become aware of a soft baby pink ray of light emerging from your anahat and going towards your Guru. Wish your Guru, Divine love, Divine knowledge, the right path, the right direction, shanti, and gyan.

OM Shree Guruvaye Namah.
Bless Mother Earth and all its inhabitants; bless all the people on the path of spirituality. Now become aware of the universe inside you and gently do the shanti path.

Pay reverence to your Guru with the chant of Guru Vandana.

Once you are back gently open your eyes and first look at the center of your palms, then your body and then anywhere else.