Matsya Yoga - Kriyas and Classes

These free Kundalini and Hatha Yoga classes and kriyas are a wonderful gift for all who are searching for inspiration and deepening of their practice. We are delighted to share them with you and create a bridge to your inner experience.

These downloads are designed so that you can playfully integrate them into your own practice!

With a wealth of exercises compiled by experienced yoga teachers, these yoga classes and yoga kriyas offer you a great opportunity to expand and enrich your practice.

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An Introduction to Kriya

A Kriya is that action that unleashes the universal power of action, also known as kriyashakti. In the philosophy of yoga, kriya yoga is the first step towards achieving this goal. The unlimited cosmic energy, Kundalini, which represents our expanded potential, is blocked due to the absence of kriyashakti, the universal power of action.


The awakening of this power is the first step towards liberation and the realization of our full potential. 

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An Introduction to Pranayama

Pranayama refers to the control of prana, the energy, the life force that gives all things their being. Pranayama is an integral part of yogic practices, and it is often considered even more important than asana. Asana is usually practiced to prepare the body for pranayama , and it is said that once a person is ready for pranayama, all of the benefits of asana can be achieved through pranayama alone. 


This chapter on pranayama is taken from the teacher training manual, and it is offered as a gift to you. Whether you are a yoga teacher or a student, this chapter can provide valuable insight, guidance and is simply beautiful.

More about Pranayama

Muladhara Kriya

Muladhara Kriya is an action designed to awaken Muladhara, which is the foundation of life. It is the golden fire of one's presence, and it represents the basic strength and vitality of all of us. From here we are, from here the power behind every action flows.


The practice is recommended to be performed for 60-90 minutes, with easy breathing pauses between the exercises. 

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Svadhisthāna Kriya

Svadhistana is associated with vitality, movement, emotion, and love. The more these waters are stirred, the stronger the spiritual striving becomes. This Kundalini Yoga Kriya can infuse life and remove blockages, promoting overall well-being.


Our Svadhistana yoga class is designed to last between 60-90 minutes,

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Manipūra Kriyā

This Yoga Kriya is designed to strengthen the center, the source of all power and direction. The vital breath within this center is what holds the point and guides the way. Through this practice, you will experience purification and cleansing of every pore in your body.


Duration: 60-90 minutes.

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Anāhata Kriyā

Anahata is the seat of the unstruck sound, the eternal flame that burns within us all. It is the place where we can find peace and joy, where we can feel truly at home.

This chakra represents the center of our being, and it is here that we can connect with our true purpose and reason for living. By celebrating this place, we can learn to embrace life more fully, and to connect with the world around us in a meaningful way.


During this 60-90 minute kriya, we will focus on Anahata chakra.

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Viśuddha Kriyā

Visuddha represents spaciousness, like the top of a mountain where everything is surrounded by the sky. The sky is pure and vast, resembling a crystal made of light. It represents superiority and freedom. Allow yourself to be this clarity and expand your awareness. Let go of any limitations and open yourself to the infinite universe.

This yoga kriya is designed to expand Visuddha chakra. During that exercise focus on freedom as freedom is your natural state of being. 

The recommended duration for this kriya is 60-90 minutes

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Ājñā Kriyā

Ajna is the center of command. It's not just the place where one commands their own being, but also where one receives the command of the supreme. This command is the purpose of your existence.


Engaging in meditative contemplation about your true mission in life is thus the greatest Kriya of the command (ajna). By doing so, you can tap into your inner wisdom and align your being with your higher purpose.


60-90 minutes.

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True Meditations

These meditations involve creative contemplations known as bhavana, which encourage openness and expansion of the mind.

They are suddha vikalpa, pure thoughts that modify the mind and lead one to the true self. By focusing on the image or thought, one can access the true reality that lies beyond it - the one state of being.

These practices guide us towards a deeper understanding of our true nature and help us connect with the highest aspects of the world

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Pancha Prana - Apana

This yoga practice is focused on Apana Prana, the internal movement of consciousness. It is designed to strengthen the reproductive system of the body and facilitate the flow of digestion.

By doing so, it will help to enhance the body's regenerative power and overall comfort.


This Yoga Kriya should take around 20 minutes

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Pancha Prana - Maha

This Yoga practice is focused on Maha Prana, the external movement of consciousness which represents the will to live.

By practicing this, you can strengthen your heart, increase your openness, open up your breathing, and free your spirit. The benefits of this practice extend beyond the physical level and into the realm of mental and emotional well-being.

This short practice takes approximately 20 minutes, making it a perfect addition to your daily routine.

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Pancha Prana - Samana

This is the practice for Samana Prana, the balanced energy of consciousness. It brings awareness to the center of your being, where you can find stability and rise up.

When you are grounded in your center, you can move forward with confidence and be where you need to be.


Approximately 20 minutes.

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Pancha Prana - Vyana

The action for Vyana prana is a powerful meditation that focuses on the pervasive movement of consciousness. You are everything, yet nothing at the same time, and like the expansiveness of time, you can expand and contract.


Your true form is an embrace of all creation, and you are the promise of freedom. This practice will help you tap into the limitless potential of your being and find your place in the vastness of the universe.


This meditation lasts for approximately 20 minutes and can be a profound experience for those who practice it with an open heart and mind.

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Pancha Prana - Udana

The Kriya for Udana Prana is the activation of the upward-moving energy of consciousness. At its core, it is pure joy. You are like a row of heroes, with an upward-pointing spear. Empowered by the fiery energy within, you pierce through the sky and reveal your true greatness.


This meditation practice takes approximately 20 minutes to complete.

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Brahmachari - Sukshma Vyayama 

Dhirendra Brahmacharis Sukshma Vyayama-

The root of western Kundalini Yoga.

With Illustratios showing Dhirendra Brahmachari from his original work the Yogic Suksma Vyayama from 1975


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Pavanmuktasana I

The way that this pavanamuktasana is presented here may differ from the original teachings of Satyananda. In our Kundalini Yoga tradition, we have adapted this series to suit our specific goals.

This anti-rheumatic series is not just a simple set of exercises to alleviate joint pain; it is a highly dynamic and energetic series that can help break through energy blockages and stimulate the flow of spinal fluid. The asanas and mudras in this series are designed to stimulate the pranic energy in the body, which can lead to a deeper level of awareness and consciousness expansion.

This series also has powerful healing properties for the mind and body, as it can help release emotional and mental tension stored in the body, and bring a sense of calm and relaxation to the practitioner.


Take yourself about 60-90 Minutes of time.

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Svami Vidyanand Sadhana

This Kriya sadhana is designed to connect you to the energy of the Divine Mother, in a gentle and loving way. It should be practiced with devotion, and when done so, it will envelop you with the warm hand of your ever-expanding being.

This practice will not only calm you, but also accelerate your healing processes and bring balance to your mind.


60 Minutes

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Pandey ji Prana-Series

The transformation from the lower triangle to the higher starts with the belly. When the diaphragm is open, the energy from the lower centers can rise to the heart. This makes it crucial for success in yoga.

The diaphragm, if closed, can hinder progress. This exercise, though easy, is advanced and powerful.

This Yoga Kriya will grant you the strength to radiate and elevate yourself effortlessly.

Approximately 60 minutes.

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A Tantric Opening

This opening dance with sound can be practiced at the beginning of each class.

It is a form of worshiping the Goddess as the energy of the six chakras, moving them through your being. This practice was passed down to me by my friend and teacher Rainer Neyer from the lineage of Dhirendra Brahmachari.

It's a beautiful way to connect with the divine energy and set the tone for your practice.

Approximately 10 minutes.

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Ananda mahe invocation

Bija mantra session

Chanting svara - bija - activation




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