Science Says Kirtan Kriya (A Kundalini Mantra) Can Help Prevent Alzheimer’s – Here’s Why

Would you believe me if I told you that in just 12 minutes, you can achieve a state of pure and tranquil bliss? Moreover, you can improve your mental cognition, increase your memory function, lower your blood pressure, and reduce stress?

Maybe if I backed it up with a practice that’s been proven to tackle all of the above (and more) for thousands of years?

Enter: Kirtan Kriya, a Kundalini mantra for calm and clarity.

The History and Meaning of Kirtan Kriya in the Kundalini Tradition

Kirtan Kriya (pronounced KEER-tun KREE-a) is a form of Kundalini meditation and a powerful and grounding singing exercise. In Sanskrit, a “Kirtan” is a song, and “Kriya” refers to a specific set of movements.

When we practice Kirtan Kriya, we use four distinct mudras (energetic seals of the fingers), and link each to a specific primal sound. This combination is then repeatedly chanted as a mantra – a potent tool for clearing the subconscious mind.

The full meditation culminates in a serene and clarified state of body and mind. Kirtan Kriya is said to bring forth mental balance and enable deep healing.

The four sounds stem from the Gurmukhi phrase “Sat Nam,” meaning “true identity” or “true essence.” In Kirtan Kriya, they are broken down to “Saa-Taa-Naa-Maa.” This symbolizes birth, life, death, and rebirth.

Kirtan Kriya was one of the first mantra-based meditations that Kundalini master Yogi Bhajan led when he brought the practice to the U.S. in the late sixties and early seventies.

Interested in the practices of mantra and kirtan? Mantra and Kirtan: Here’s Why These Meditation Tools Belong In Your Practice


Here’s How to Practice the Kundalini Kirtan Kriya:

To practice the mantra and its accompanying mudras, first find a comfortable seated position such as Easy Pose (Sukhasana) or Lotus Pose (Padmasana).

Next, close your eyes and turn your palms to face the sky to receive the full powers of positive energy. And prepare for the energy to channel through each finger as you move them through the four mudras.

Begin to Chant

Situate your tongue lightly on your upper palate and begin to chant in an uplifting and releasing tone. Accentuate each sound as you hold its corresponding mudra:

  • Chant “Saa,” as you touch your thumb to your pointer finger. This finger symbolizes the planet Jupiter, a source of knowledge and intuition. This seal of the fingers is called “Gyan Mudra”
  • Chant “Taa,” as you touch your thumb to your middle finger. This finger symbolizes the planet Saturn, a source of patience and wisdom. This seal of the fingers is called “Shuni Mudra”
  • Chant “Naa,” as you touch your thumb to your ring finger. This finger symbolizes the Sun, a source of vitality, energy, and life. This seal of the fingers is called “Surya Mudra”
  • Chant “Maa,” as you touch your thumb to your pinkie finger. This finger symbolizes the planet Mercury, a source of communication. This seal of the fingers is called “Buddhi Mudra”

      Repeat and Experience

      Repeat the mantra for 10 to 30 minutes. Move deliberately, press your fingers firmly, and let your breath flow deeply and naturally.

      As you practice the meditation, many emotions and memories might be conjured from deep within. Allow them to enter, and continue to chant out whatever you’re feeling as a result.

      If you experience anger, chant louder. If you feel joy, sing out the words. This meditation was named after the true identity, so allow it to be with you. Don’t tie judgment to it, simply let it in. This is not only normal, it’s the exact process that stimulates clearing and release. It’s organic, powerful, and necessary!

      The Timing for the Kirtan Kriya

      • For two minutes, sing the mantra out loud
      • For the next two minutes, whisper the mantra
      • For the next four minutes, repeat the mantra silently to yourself
      • For the next two minutes, whisper the mantra
      • For the final two minutes, sing the mantra out loud again



      The Science Behind the Success of the Kundalini Kirtan Kriya

      Clinical research conducted by the Alzheimer’s Research & Prevention Foundation on a 12-minute daily Kirtan Kriya practice uncovered a myriad of positive health benefits.

      These include:

      • Reversing memory loss
      • Improving sleep quality and psychological wellbeing
      • Reducing stress
      • Increasing telomerase (the rejuvenating enzyme that slows cell aging) by 43% – the largest increase ever recorded

      With no side effects and at no cost, it’s easy to understand why physicians and practitioners see practicing the Kirtan Kriya as a foolproof way to engage in healthy, spiritual and mental fitness and preventative care.

      From the viewpoint of Eastern medicine, it’s believed that the placement of the tongue on the upper palate during the meditation stimulates 84 different acupuncture points. The result of this ignites a powerful biochemical transformation in the brain.

      Kundalini Yoga: Tradition Meets Transformation With the Kirtan Kriya

      The fact that a simple meditative practice rooted in a rich, centuries-old tradition elicits so many scientifically-proven benefits is a rare and inspiring thing.

      By setting aside a mere 12 minutes per day, you too can experience the countless ways this timeless meditation will transform your mind, your body, and eventually your life.

      This article has been read 8K+ times. Feelin’ the love!


      wonderful comments!

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LeeMarie Kennedy

LeeMarie is a copywriter and content marketing specialist in Boston, Massachusetts. When she’s not meticulously wordsmithing or brainstorming, she can be found in the yoga studio teaching as a certified instructor or expanding her own practice. LeeMarie is an avid wanderer, lifestyle writer, and a coffee, cheese and comedy enthusiast.

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