Online Library

In our Online Library you will find video classes to keep up your practice. If you didn't find something specific for you, you can send us a request to

If you like a session and would like to support our center, you can donate a small amount via PayPal or by purchasing a gift card.

If you prefer regular guidance and get more recommendations, kriyas and meditations for your self-study in combination with live yoga sessions, you can sign up for one of our ONLINE COURSES.

We are keeping working on our online resources. Check this page regularly to get new inspiration for your sadhana. Keep in touch - sign up for our Newsletter and start receiving recommendations for practicing from Santhika Retreat Center's teachers. All Pranayamas, Kriyas and Meditations from Newsletters are collected in the bottom of this page. Go there

Beginner's meditation #1

duration 13:51

Here is simple technique to get you started practicing meditation. In this meditation we will use focus on the flow of your breath.

Kriya for legs

duration 23:38

Simple and short sequence will help you to open your hips and improve energy movement in your legs, that you need for being able to sit longer in easy posture when you meditate.

For the girls! The first exercise on this video is the best way to avoide celulite and to make your legs more slim!

Anti-anxiety meditation

duration 10:41

Yogi Bhajan has given this meditation as an antidote for anxiety. And this is one of meditations that you can use for healing a spine, because during any period of recovery there are always a lot of unknown factors. When will the pain stop? When will I be able to return to work or begin training again? It is normal to be anxious and a little impatient with the process of healing. This meditation will help calm and balance you. This meditation is beneficial for all three regions of the back.

Insomnia curriculum

curriculum + 3 Videos

Have you ever had insomnia? Have you ever had to take sleeping pills? Do you sometimes wake up in the morning feeling as if you have been run over by a ten-ton truck? Do you think you need more sleep?

The purpose of sleep is to allow the body and the mind to rest, recuperate, regenerate – and do some self-healing. You should wake up rested, refreshed, and alert, ready to face the day.

This curriculum contains a lot of recommendations before go to sleep, series of exercises that are perfect before go to bed with a video guidance how to do them, description of breath meditation for good sleep, video workshop how to make foot massage, morning stretch routine, and kriya with video guidance to work on insomnia.

If sleep is a constant problem for you, practice this kriya regularly for 90 days. It can be done before bed at night or in the morning. We waste billions of dollars on sleeping aids and stimulants when a much safer and more stable approach exists in exercise and meditation. Unfortunately, the exercises take effort; a pill doesn't. If you choose to put the effort into this kriya, it will eliminate sleep disturbances and give you alertness throughout the day.

Forgiveness meditation

duration 20:15

The power of forgiveness transcends time and space and allows us to move forward with ease and confidence. As we forgive ourselves, forgive others and receive forgiveness, our hearts open to the light and love within. This Kundalini Yoga forgiveness meditation gives us the opportunity to focus on one or more people who we believe have done harm to us or we have harmed. Its always important to remember that everything is happening perfectly, in perfect timing for us and all the souls we are connected to for our collective spiritual development.

A short and sweet kriya to get the energy moving

duration 36:45

This is a simple set of exercises. It only takes 22 minutes and makes the back feel great and gets the energy moving. It is a good series to do after you wake up in the morning or before bed at night. It is also a good series to do before a longer meditation or meditative kriya.

A few simple wake up exercises

duration 15:01

For your morning sadhana you can choose any kriya and meditation that you feel works for you in the best way, or you can start your day with a few simple exercises to awake your energy and prepare for the day.

Beginner's meditation #2

duration 13:38

Here is simple technique to get you started practicing meditation. In this meditation we will use mental focus on affirmation.

Shoulders' tension release 

duration 01:10:18

Kriya + Meditation for Rejuvenation. Recommended to practice for 40 days.

You are the Universe: If you are not beautiful and graceful, there is nothing beautiful or graceful. This is a truth for you are the Universe and the Universe is you.

Working mainly on the glandular system, this simple and powerful meditation produces strong health and excellent regenerative capabilities. Do it simply be yourself, and experience for yourself the virtue of

the breth of life.

Heal your back right now

duration 43:28

Kundalini Yoga is very good for the back, and especially effective for congenital curvatures of the spine. Kundalini Yoga practiciners spend a lot of time working with the flexibility of the spine. During the practice you will move the whole back in many different ways that you normally don’t do in your life. We use static stretching, range of motion movements and also move energy through the spine. It is also good to combine exercises with meditation techniques that clear and clarify the mind and emotions. As a result you will get a healthy and pain free back as well as the means to keep it that way!

The real solution to the physical part of most back problems lies in working with three specific areas of the body. To maintain a healthy lower back you must stretch the life nerve (hamstrings and sciatic nerve), build the strength of the third center--which is an energy center--through abdominal strengthening and move the back in a variety of ways.

Guru Ram Das meditation

duration 10:09

This is the meditation to use when you are feeling overwhelmed, afraid, or in pain. Rely on the mantra and the healing field of energy that it creates. It is also recommended that you consciously chant or meditate on the mantra for some time daily.

To see Infinity inside you

duration 01:19:32

These exercises balance the frequency and quality of the Heart Center. The Heart Center opens the potential for compassion and humility. In these meditations the mind is focused into the channel of the heart. We are preparing to have sovereignty over the service of the Universal force. This requires Universal Consciousness. There are two ways of developing Universal Consciousness: through hardship and time or through mantra. Mantra is the easier way. The difficulty is that mantra opens the Heart Center and the mind has difficulty following the heart’s frequency. In these meditations the mind is focused into the channel of the heart. It is through the understanding that comes from the heart that the mind can realize the concept that Infinity is within us.

Get up and get going

duration 31:15

This exercise set can be done in your bed and will set you for the whole day.

Healing meditation

duration 19:01

The mantra that is used for this meditation is unique, and it captures the radiant healing energy of the Cosmos as a gem captures the light of the sun. Like a gem, it can be put into many settings for different purposes and occasions. If you master this meditation you will be rewarded with healing and awareness.

Beginner's meditation #3

duration 21:36

Here is simple technique to get you started practicing meditation. In this meditation we will use sound.

Basic spinal energy series

duration 47:36

Age is measured by the flexibility of the spine: to stay young, stay flexible. This series works systematically from the base of the spine to the top. All 26 vertebrae receive stimulation and all the chakras receive a burst of energy. This makes it a good series to do before meditation. Many people report greater mental clarity after regular practice of this kriya. A contributing factor is the increased circulation of the spinal fluid, which is crucially linked to having a good memory. 

Sat Kriya

duration 08:55

This is the queen of all Kundalini Yoga kriyas (a kriya is a concentrated form of yoga that has a very specific and powerful effect). It safely raises the Kundalini energy (Kundalini energy is the innate energy that resides within a person and is responsible for all creative and conscious growth in an individual). It balances the chakras (energy centers), rejuvenates the sexual system and helps the body and brain to recover from toxicity and memory loss due to drug abuse. It is good for removing energy imbalances in the three lower chakras and, as a result, is beneficial for problems in the lower back.

Silent clearing meditation

duration 11:50

It is a wonderful clearing meditation by itself or after another meditation when you are in that relaxed and still state of being, and you want to maintain that loving and peaceful space. This meditation is beneficial for all regions of the back.

Finding my womanhood

duration 01:06:51

Cleansing, initiation, and manifistation! This class can help you to realize the power you have as a woman. If you can make your body physically standardaized and have the mental power to cover the standart of it, you can move anything. What is it that moves? Mind over body. It's a simple develpment. It's something you should not forget. If a female doesn't know how the mind can conquer and work on a body, she shall never be in the position to work on her own children. You must know how to move an object, and you must know how to convey the subject of the mammal called male. Yhese are the faculties and facilities given a female by God. But to do that, you need to understand Pursha in a neutral form. Men are not what you think they are. Men are not what their mothers thought they are, men are not what the envirinmants think they are. Man is a neutral identity. Whatever you as a woman reflect, that shall be.

The 4-4 Energizing Breath

duration 06:26

Do this at a break in the action of the game. It will relax and energize you, and help combat encroaching fatigue and excess emotionality. In games or sports it can rejuvenate coordination and spirit, and possibly avoid injury. This is a great quick pick up when you have only a few minutes. If you do it 2 or 3 times a day at strategic times (before meals, meetings, driving home, etc.) and when you begin to feel tired, you will notice a big difference in the way you feel. Do it between 3:00 and 4:00 p.m. to avoid the late afternoon pass-out-syndrome.

The physical Body Kriya for Self Healing

duration 24:12

This kriya has a purpose of good physical work out to clean deep levels of your subconscious from stress that we keep inside us.


We are responsible for our health and energy. We must be radiant. And breath, Pawan, is the source of life. How much praana we get through this exercise depends on how much we consciously participate.

This is the best kriya to work with a tension in your arms, shoulders, and neck. It is very challenging in the beginning, but who said that life is easy. Do it for 40 days to release all your stress.

The “Meditation for Brosa” affects the element of trust in the human personality. Trust is the basis of faith and commitment and the sense of reality. It will give you the elevation of spirit so you can stand up to any challenge. It builds and balances the aura from the fourth chakra up.

This pranayama can benefit those people who have any kind of tension or heart problems or who have very poor circulation. It is good for those who are depressed also, but it must be accurately done.

The Five Tibetan Rites is a system of exercises reported to be more than 2,500 years old. Also known as "Fountain of Youth". The 5 Tibetan Rites are thought to increase mobility and flexibility and help the body stay nimble as we age. 

If you feel your heart is closed and there is no flow of love, and you want to open your heart, do this meditation.

The ancients timed their breathing in relation to the beating of their hearts. The following kriya is a suggested as a good meditation for someone who wants to develop fundamental meditation skills because it develops the skill to be able to tune into the rhythm of our own heartbeat. It develops concentration in action and strengthens our ability to control our reaction to any situation.

When you are weighed down by the scars and disappointments of life, it is difficult to sense the broader reality of which you are a part. This pain creates blocks to the inflow of cosmic energy and you become less sensitive to your own possibilities. This set of exercises guides the prana through your body to the heart chakra, opening the heart so you can give and receive love without fear, anger, or resentment, and experience compassion.

This trance psychic technique will activate the connection between the hypothalamus, the nervous system and the salivary system, which is responsible for the cardiovascular system, for life. If the internal cardiovascular system is very good, then the connections in the social system will be very good too, and then your way of interacting with others will not create any pressure. You will be very relaxed.

Compulsive eating, irrational eating, and uncontrolled eating are self-depriving factors in the eastern hemisphere of the brain. Ninety days of practicing this breath technique for 31 minutes per day can take care of most chronic cases.

It makes the initial hemisphere of the left side of the brain to take command and project itself against the impulse that “I must go and eat”.

If the energy in the lower triangle of chakras is not balanced and allowed to transform to higher energy frequencies, man is totally a slave to his hunger, thirst, and sexuality. This set stimulates the energy of the lower triangle: rectum, sex organs, navel point, and transforms their energy into the higher brain structures: pituitary, pineal, memory gland.

In modern culture, the imbalance is pandemic. If we are not addicted to smoking, eating, drinking or drugs, then we are addicted subconsciously to acceptance, advancement, rejection, emotional love, etc. All these lead us to insecure and neurotic behavior patterns. It is excellent for everyone but particularly effective for rehabilitation efforts in drug dependence, mental illness, and phobic conditions.

Act, Don't React

You live by the breath and you die by the breath. If you meditate on your breath, then Pawan Guru, the knowledge of the Praanic Vidya, knowledge of creation and creativity and all the incarnations, will dawn on you. You will start winning yourself. If you start valuing your breath, valuing your environments, and valuing your projection, then one day you will be surprised that everyone, in turn, will value you.

Yoga Set for Emotional Balance

This set is also know as Kriya for emotional and mental balance and prevention of early menopause and originaly it was given for women in 1977. It is also can be practices by men but for women it gives more benefits, as prevent menopause and "woman's disease", which is characterized by insecurity and very emotional behavior.

Breath for Stress Relief & Clearing Emotions of the Past

This meditation is especially useful for dealing with stressful relationships and with past family issues. It addresses phobias, fears, and neuroses. It can remove unsettling thoughts from the past that surface into the present. It can take difficult situations in the present and release them into the Hands of Infinity.

This kriya increases nerve energy in the entire body and stimulates the lymph system to clean itself. It eliminates negativity and purifies the psyche, thereby quelling the urge to slander others.

We detoxify continuously throughout life. We process food, thoughts, and all forms of energy. When that flow is continuous and clear, we are steady and flexible. The trouble is that we accumulate more than we process. We become weighted down under the ash of metabolism and the remnants of old emotions. This set systematically moves the energy of the body and mind to keep you light and vitalized.

Meditation is your first habit. Every human should meditate to keep the mind clean. Meditation is nothing but cleansing the mind through a process. You will take a bath so that you may not stink, but if you don’t take a bath and you put on cologne, you will stink differently. Meditation is the cleansing of the mind so that mind can tell you who you are.

This pranayama will set your brain, if you do it correctly. You can start to cough during the practice, it means your thyroid adjusting to the pressure. The thyroid is responsible for beauty and for keeping you young. Chanting this sound correctly gives power, beauty, and youth.

This kriya is for healing the body and liberating the mind from old emotional blocks. In order to maximize the effect of this kriya, eat only light food, it is good to eat large amounts of melon throughout the day. Practice it only in the evening. Do it every day for 40 days.

When you chant this mantra with the breath of life, it's quick, it's purposeful, and it brings in what you need to bring in...

This meditation will tranquillize the mind within 3 minutes. The hand position is called “the mudra which pleases the mind.” Buddha gave it to his disciples for control of the mind.

This set focuses on developing the strength of the navel point. Together, these exercises get the abdominal area in shape quickly and activate the power of the Third Chaka.

If you practice this meditation every day for 11 minutes, you will be a different person. If the balance of the hands is correct, your brain will balance itself; if the breath is balanced, your consciousness will balance itself with the universe.

Caliber is the ability to maintain the projected status and activity of our committed self. When we become our own directive authority, then the psyche can fulfill the self and you can be happy. Normally we reject authority and initiate chaos out of an attempt to create individuality by difference rather than through integrity and wholeness.

This meditation enhances your capacity for caliber, to hold and execute self-authority.

Every disability is imagined. Every achievement is an experience. Develop your courage to overcome your imagined disability.

How many times a day do you meditate on yourself as a yogi? How many times in your whole life have you meditated upon yourself as an angel, that your being is absolutely pure, and that you are here by the Will of God and not by your own individual will?

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Tel: +62-857-9260-7168,

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