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Why 12 Minutes of Kirtan Kriya Can Change Your Self-Care Routine

Published on June 21st, 2023

Welcome to an enlightening exploration of a life-changing practice that can transform your self-care routine - Kirtan Kriya. This profound Kundalini Yoga practice has been gaining global recognition for its manifold benefits that can be tapped into in just 12 minutes a day.

What is Kirtan Kriya?

Kirtan Kriya is a meditation technique within Kundalini Yoga that employs the use of sound and movement to stimulate the mind and body. It combines mantra chanting with specific finger movements, or mudras, and visualisation of light to induce profound mental and physiological changes.

The term 'Kirtan Kriya' is derived from Sanskrit, where 'Kirtan' means chanting and 'Kriya' refers to a specific set of movements. The chant used in Kirtan Kriya involves the sounds: Saa, Taa, Naa, Maa, which mean "birth, life, death, rebirth".

This practice is typically performed for 12 minutes, which is believed to be optimal for achieving its benefits. At Kundalini With Katrina, we regularly incorporate Kirtan Kriya into our coaching programs and Kundalini Yoga classes, guiding you to reap the full rewards of this powerful practice.

The Benefits of Kirtan Kriya

Kirtan Kriya offers a wealth of benefits that go beyond the traditional bounds of yoga and meditation. This compact 12-minute practice can exert profound effects on your physical, mental, and spiritual health.

Physical Wellbeing

Kirtan Kriya can boost your physical health in a multitude of ways. The unique combination of sound, motion, and visualisation can stimulate blood circulation, regulate your heart rate, and boost energy levels.

The practice can also improve the functioning of your nervous system, promoting a healthier sleep pattern and reducing physical symptoms of stress. It's a small investment of time with sizeable returns on your physical health.

Mental Clarity and Focus

Kirtan Kriya is especially revered for its impact on mental health and cognitive performance. Regular practice can enhance memory, concentration, and cognitive flexibility. It also stimulates different parts of the brain, promoting overall brain health and functioning.

Whether you're preparing for a busy day ahead or winding down after a long day, a 12-minute session of Kirtan Kriya can bring about a sense of calmness, clarity, and focus.

Emotional Resilience

Emotionally, Kirtan Kriya can be a game-changer. It helps reduce stress, anxiety, and depression by stimulating the release of endorphins, the body's natural mood elevators.

Kirtan Kriya also enhances emotional resilience and equanimity, helping you stay balanced and composed amidst life's ups and downs. It's like an emotional self-care toolkit compressed into a 12-minute daily practice.

Spiritual Growth

On a spiritual level, Kirtan Kriya fosters a deeper connection with your inner self. It encourages self-reflection, self-awareness, and inner peace, amplifying your spiritual journey.

Regardless of your spiritual beliefs or practices, Kirtan Kriya can complement your path, fostering a deeper sense of purpose and interconnectedness with the world around you.

How Kirtan Kriya Can Impact Your Daily Routine

A 12-minute Kirtan Kriya practice can weave seamlessly into your daily routine, infusing your day with moments of tranquility, clarity, and vitality. It can be an empowering start to your morning, a calming interlude in your afternoon, or a soothing end to your day.

Starting the Day on a High Note

A morning practice of Kirtan Kriya can set a positive tone for your entire day. It's a powerful way to energise yourself, clear your mind, and establish a sense of calm and focus that carries you through the day.

Mindful Breaks Throughout the Day

Incorporating Kirtan Kriya into your routine as short, mindful breaks can counteract stress and mental fatigue. It's a great way to disconnect from the hustle and bustle, re-centre, and recharge. You'll find that it boosts your productivity and creativity, making the rest of your day more effective and fulfilling.

A Serene End to Your Day

Practising Kirtan Kriya before bedtime can help you unwind and transition to a state of rest. It's a soothing self-care ritual that promotes better sleep quality, preparing you for the next day.

How Kundalini With Katrina Can Help You

At Kundalini With Katrina, we believe that every individual can unlock tremendous potential through the regular practice of Kirtan Kriya. Whether you're part of our 'Roadmap to Inner Strength' program or attending our Kundalini Yoga classes, you'll receive personalised guidance to incorporate Kirtan Kriya into your daily routine.

We understand that each individual is unique, and so is their journey toward self-care. Our tailored approach ensures that you enjoy the manifold benefits of Kirtan Kriya in a way that resonates with your lifestyle, preferences, and personal goals.


Kirtan Kriya is more than a 12-minute practice—it's a potent self-care tool that can transform your physical health, mental clarity, emotional balance, and spiritual growth. Incorporating it into your daily routine can be one of the most rewarding decisions you make for yourself.

Ready to embark on this transformative journey with Kirtan Kriya? Feel free to reach out to us at [email protected] or call us on 447735757238

Join us at Kundalini With Katrina, and let's shape a self-care routine that's uniquely yours, one that empowers you to live your best life. Your journey towards enhanced wellbeing begins with just 12 minutes of Kirtan Kriya. Let's start today!

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