9. Sat Kriya: Sit on heels with arms stretched over the head (9A). Interlock the fingers except for the two index fingers which point straight up (9B). Say "Sat" and pull the navel point in; say "Nam" and relax it. Continue at least 3 minutes. Then inhale -squeeze the energy from the base of the spine to the top of the skull.


How do you squeeze the energy? i try to do it but I don’t feel any kind of energy going to the top of my skull.

Use your imagination. You just have to feel/imagine the energy is going upwards. You squeeze by contracting your posterior. You can do it while listening or watching this video. Kundalini yoga has to be faster than that but it is a great video for beginners. cheers
https://www.youtube.com/watch?v=evmO1igrgyc

Visualize and know it’s happening. Feeling it comes with sensitivity. That happens over time with practice. Do the foundation meditation.