"Kriya yoga" can mean two different things, and knowing which is which helps.
1. Patanjali's kriya yoga
In the Yoga Sutras (2.1), Patanjali defines kriya yoga as three practices:
- Tapas: discipline, or the steady effort that builds inner strength
- Svadhyaya: self-study, including the study of sacred texts
- Ishvara pranidhana: surrender to something greater than yourself
Here kriya simply means action. It is the yoga of daily practice, and it is open to everyone.
2. The kriya yoga lineage
In the 19th century, Lahiri Mahasaya taught a set of meditation and breathing techniques he called kriya yoga, which he said came from the teacher Mahavatar Babaji. His student's student, Paramahansa Yogananda, brought it to the West and wrote about it in Autobiography of a Yogi (1946).
These techniques involve specific pranayama, concentration on the spine and meditation. Traditionally they are taught by initiation, after preparatory lessons, through organisations such as the Self-Realization Fellowship and Yogoda Satsanga Society of India. Out of respect for that tradition, we do not describe the initiated techniques here.
What you can practise today
You can begin with foundations that both traditions share:
Tapas: a daily practice. Choose a small, sustainable practice and keep it every day for a month.
Svadhyaya: reflection. Read a short passage from the Yoga Sutras or Bhagavad Gita, then journal on how it relates to your life.
Ishvara pranidhana: surrender. End each practice by offering it to something beyond yourself, whether that is God, the good of others or life itself.
Breath and stillness. Practise slow ujjayi breathing for a few minutes, then sit in breath awareness meditation.
A simple daily kriya routine
Here is a 20-minute routine built on Patanjali's three elements, suitable for anyone:
- Five minutes of gentle movement to settle the body, such as Cat–Cow and a few slow forward folds.
- Five minutes of slow breathing, letting the exhale become a little longer than the inhale.
- Five minutes of stillness, resting attention on the breath at the nostrils.
- Five minutes of reading and reflection: one verse or paragraph, and one sentence in your journal about how it applies today.
Keep the routine for 30 days before judging it. Patanjali describes practice as becoming firmly established when it is kept up "for a long time, without break, and with devotion" (Yoga Sutras 1.14). Consistency is the whole secret.
If you feel drawn to the lineage, contact one of the established organisations directly to learn about their preparatory lessons and initiation.
Kriya in Hatha yoga: the six cleansing practices
Confusingly, "kriya" has a third meaning. In Hatha yoga, the shatkarmas or shat kriyas are six cleansing techniques described in the Hatha Yoga Pradipika, including neti (nasal cleansing with water), trataka (gazing) and kapalabhati (a rapid breathing technique). Some of these are gentle and widely practised; others are advanced and should only be learned from an experienced teacher. Our trataka guide and kapalabhati guide introduce two of the more accessible ones.
Why breath is central
All forms of kriya place great importance on the breath. Yogic texts describe the breath as the bridge between body and mind: when the breath is steady, the mind becomes steady (Hatha Yoga Pradipika 2.2). Modern physiology offers a parallel explanation: slow, regular breathing tends to shift the nervous system towards a calmer state.
If you want to prepare for any breath-centred meditation, three foundational skills help:
- Diaphragmatic breathing: breathing low into the belly and ribs. Guide
- Even breathing: equal-length inhales and exhales. Sama vritti guide
- Ujjayi: a gentle constriction in the throat that slows and smooths the breath. Guide
Lahiri Mahasaya: the householder yogi
Lahiri Mahasaya (1828–1895) was unusual among famous yogis: he worked as an accountant, married and raised a family. His example made an important point that still resonates: deep spiritual practice is compatible with ordinary life. Many students today find this encouraging. You do not need to retreat from the world to practise seriously; you need consistency.
Frequently asked questions
What is kriya yoga used for?
Its aim is spiritual: steadying and purifying the mind so that a person can realise their true nature. Practitioners also commonly report calm, focus and a sense of meaning.
Can I learn kriya yoga online?
The lineage techniques taught by Self-Realization Fellowship and Yogoda Satsanga Society are offered through their own lessons and initiation, some of which are available by correspondence. Patanjali's kriya yoga of discipline, study and surrender can be practised by anyone.
Is kriya yoga the same as Kundalini Yoga?
No. They are separate lineages with different techniques, though both work with breath, energy and meditation.
How long should I practise each day?
Start with 15–20 minutes and build gradually. Regularity matters far more than duration.
Updated 9 October 2026 by the YogiSoul editorial team. Read our editorial policy and wellness policy.