Sat Kriya Basics

From the KY teacher training textbook:
*Sit in Rock Pose. The heels are under the sitting bones. The knees are together.
*Stretch the arms over the head with elbows straight, until the arms hug the sides of the head.
*Interlace all the fingers except the index fingers. Men cross right thumb over left, Women cross left thumb over right.
*Begin to chant "Sat Naam' with a constant rhythm of about 8 times per 10 seconds. As you pull the navel in up towards the spine, chant "sut" from the navel point. Feel it as a pressure from the Third Chakra center. With the sound of "naam" relax the belly.
*The breath regulates itself- no breath focus is necessary.
* The spine stays still and straight. The rhythmic contraction and relaxation produces waves of energy that circulate, energize,and heal the body. This is neither a spinal flex nor a pelvic thrust. Remain firmly seated on the heels throughout the motions of the kriya.
*The focus of the sound"naam" can be either at the Navel Point or at the Brow Point
* Continue 3-31 minutes
*To end, inhale and gently squeeze the muscles from the buttocks all the way up the spine. Hold it briefly as you concentrate on the area just above the top of the head. Then exhale completely. Inhale, exhale totally and hold the breath out as you apply a firm mahabandh- contract the lower pelvis, lift the diaphragm, lock in the chin, and squeeze all the muscles from the buttocks up to the neck. Hold the breath out for 5 to 20 seconds according to your comfort and capacity. Inhale. Relax. If you practice this as a complete kriya in itself, the relaxation is ideally twice the length of time as you practices Sat Kriya.
* In the beginning practice Sat Kriya for just 3 minutes. Give your attention to perfecting the form, rhythm, and concentration.
* Build the time gradually.