#126 What is Kriya Yoga (According to Patanjali)?

Breaking Down Yoga Sutra 2.1

Someone asked me this question on Friday during a Yoga Sutra Study class, and it was such a great opportunity to debrief and revisit one of the most foundational (and often misunderstood) teachings of the Yoga Sutras.

Here’s what I shared, and some deeper reflections I had afterward.

Kriya Yoga in the Yoga Sutras

Kriya Yoga is introduced by Patanjali at the very beginning of Chapter 2:

Sutra 2.1: tapaḥ svādhyāya īśvara-praṇidhānāni kriyā-yogaḥ
Translation: Kriyā Yoga is self-discipline (tapas), self-study (svādhyāya), and surrender to the Divine (īśvara-praṇidhāna).

This was taught to me by my teacher Anvita at Kaivalyadhama as the foundation of the yogic path - a kind of inner purification ritual, and the preparation ground for deeper spiritual work.

Let’s break down the three pillars:

---

Tapas (तपः) - Discipline / Effort / Heat

This is your inner fire - the willingness to show up, even when it's hard. Tapas is the heat that burns away impurities. It’s what keeps you on the mat when you’d rather quit, what keeps you sober when it would be easier not to be.

---

Svadhyaya (स्वाध्याय) - Self-Study / Study of the Self or Scriptures

This means reading sacred texts like the Yoga Sutras or the Bhagavad Gita and watching your own mind. Your habits. Your reactions. Your thoughts. Self-awareness is a sacred practice - and svādhyāya is the flashlight that helps you see clearly.

---

Isvara-Pranidhana (ईश्वरप्रणिधान) - Surrender to a Higher Power

Let go of control. Of ego. Of the outcome. Trust something bigger than you - whether that’s God, the Universe, or simply the rhythm of life. This is the softest and most profound of the three: releasing our tight grip on life.

---

Why Practice Kriyā Yoga?

Because it clears the path.

In Sutra 2.2, Patañjali says:
samādhi-bhāvanārthaḥ kleśa-tanū-karaṇārthaś ca
Translation: Kriyā Yoga reduces the mental afflictions (kleśas) and prepares the mind for samādhi (absorbed meditative state).

In simpler terms: it helps you suffer less and get closer to inner peace.

---

Kriyā Yoga in Daily Life (or Recovery)

Think of it as a 3-part spiritual hygiene routine:

• Tapas: Stay committed, even when it’s hard. (Like staying sober, or returning to your mat.)

• Svadhyaya: Reflect on what’s working and what’s not — journal, read, observe.

• Isvara-Pranidhana: Hand it over. Let go of the need to control every outcome.

---

What Does This Look Like at Kaivalyadhama, Anvita’s School?

Anvita told me that at Kaivalyadhama, where she was raised, her Kriya Yoga Practice included:

• Tapas: 10 rounds of Nadi Shodhana (Alternate Nostril Breathing)

• Svadhyaya: Chanting the Gayatri Mantra 10 times

• Isvara-Pranidhana: Chanting OM 10 times

I actually led this exact practice with my Yoga Sutra Recovery group on Monday -conveniently, it’s our theme of the week.

But, Anvita said that every school makes up their own practice - so this is not going to look the same across the globe.

---

⚡ But Wait - Is This the Same as Kundalini Kriyā?

Not exactly.

A student asked me this, and I clarified the difference.

In Kundalini Yoga (especially in the tantric and hatha traditions), kriyas are energetic sets of breath, posture, mantra, and bandhas designed to awaken kundalini energy at the base of the spine and guide it upward through the chakras.

Some examples:

• Kriya for Elevation

• Kriya to Balance the Aura

• Kriya to Awaken the Heart Center

I actually attended a Kundalini retreat a few years ago, and I loved it. I still weave some of those practices into my personal life and teaching. But it’s not quite the same as what Patanjali meant.

---

My Final Reflection: Is “Kriya Yoga” Even the Right Translation?

Here’s where my nerdy yoga philosophy brain lit up.

The word kriya in Sanskrit literally means “movement” or “action.” So when we read:

tapaḥ svādhyāya īśvara-praṇidhānāni kriyā-yogaḥ on Friday morning, I thought to myself - maybe we are all translating this wrong! It might not mean “Kriya Yoga is these three things,” but rather:

“The movement toward yoga is tapas, svādhyāya, and īśvara-praṇidhāna.”

Right?

So what if Kriya Yoga isn’t a style at all — but just a description of the basic inner actions that move you toward union?

---

My Personal Kriya Yoga Prescription

Inspired by Anvita, I’ve developed my own version of Kriya Yoga that I teach in my Yoga Teacher Trainings:

• Tapas: 20 minutes of asana

• Svadhyaya: 20 minutes of journaling

• Isvara-pranidhana: 20 minutes of meditation

We’ll be building this daily habit together during the July 200-Hour YTT in Bali.
Want to join us? Grab your spot here.

---

🌺 Can’t Make it to Bali?

I’ve decided the July theme inside the Sutra Sangha Membership will be Kriya Yoga.

Here’s what’s coming up, starting in July:

• Meditation Circle: Sundays at 8:30am EST (8:30pm Bali)
  Each week will focus on one theme: Kriyā Yoga in general, Tapas, Svādhyāya, or Īśvara-praṇidhāna. We’ll practice Anvita’s Kriyā Yoga sequence together.

• Live YTT Sādhana: Wednesdays 6:30–8:30am Bali time / Tuesdays 6:30–8:30pm EST
  Join me live from our Bali shala! I’ll be leading our teacher trainees in a full morning sādhana — and setting up on Zoom for our members to join in, once a week, from anywhere in the world. (I will be the only one on the camera, not the students, for privacy reasons!)

You can sign up for the membership here.

---

Thanks for reading — I’d love to hear what your Kriya Yoga practice looks like.

With love,
Alexandra
Sober Yoga Girl