Sudarshan Kriya Steps and Techniques (All You Need to Know)
Sudarshan Kriya Yoga, also called SKY in yogi-circles, was made famous by the “Art of Living Foundation” from Bangalore, India.
It’s a combination of breathing techniques and pranayama. The idea occurred to Sri Sri Ravi Shankar post his ten-day meditation cycle.
There are six steps to attempt the pranayama.
- Vajrasana – taking a comfortable position
- Ujjayi – slow and steady breathing
- Bhastrika – quick and forceful breathing
- Om Chant – chanting to create vibrations and healing
- Kriya – comprising three breathing techniques
- Meditation – to cool off the body
Each segment is of grave importance. Also, the steps and their sequence should not be altered or skipped.
It will only benefit when done as directed by the experts of the Art of Living Foundation.
Since its inception, most researchers have shown interest in Sudarshan Kriya’s works and how it improves wellbeing. In this article, we dive deep into how to execute it; read on!
What is Sudarshan Kriya?
Su means correct, and Darshan means Vision. Kriya means purifying or cleansing the body. It means to “right” the vision by purifying the senses when you put it all together.
Sudarshan Kriya involves slow and rhythmic breathing that works on nerves of the body, improves the immune system, and aids with psychological problems.
It benefits an individual and, as a whole, benefits society. Since it works on improving the inner self, the people who practice this pranayama technique develop unique coping mechanisms and patience.
Also, reflecting and thoughtfulness become natural for the person who performs this asana; hence, it can help society.
During the World Yoga Day celebration, prisoners in Bihar practiced it to change their lives’ perceptions. The idea was to help them become thoughtful and reflecting beings.
Steps to practice Sudarshan Kriya
1. Vajrasana – The initiator
To attempt a successful Vajrasana, find a comfortable place to sit. Preferably a quiet corner of the house or outdoors. If not possible, find a place where you get ample light and air.
There are two variations to Vajrasana for Sudarshan Kriya. Sitting on your mat, keep the spine erect and fold your legs.
Initially, yogis attempted it by folding your leg, touching the heel on your buttocks, resting the body weight on heels and knees.
In another instance, you can cross the legs with heels resting on the thighs when sitting longer. Most weight of the body is divided and makes a comfortable sitting position for a long duration.
Experts suggest taking a posture that you feel is most comfortable attempting without slouching for a half-hour or 20 minutes.
2. Ujjayi – The victorious breath
After taking a comfortable position in Vajrasana, inhale and exhale in slow breaths. To understand better, take roughly four breaths in a minute.
Inhale and exhale with eyes closed. Imagine your lungs filling up with air and expanding. While exhaling, feel the breath releasing all your worries and stress.
The idea is to train yourself to take measured breaths and control. Ujjayi helps you develop a calm demeanor while enhancing vigilance.
Learn more about Ujjayi breath in this article.
3. Bhastrika – The bellow breath
In this aspect, you have to focus on rapid breathing.
The breathing should be quick and forceful, estimating 30 breaths in a minute.
After complete inhalation, exhale the breath slightly longer than the inhalation time. It is meant to stimulate the body.
4. Om Chant – Experiencing the supreme
The Om Chant has a very special presence in all yoga asanas and methods.
The vibration this sound creates has significance to the mind and body. When combined with asana, the benefits become ten-fold.
To learn all the benefits of Om in Yoga and meditation, read this article.
Hence chant it thrice while meditating. It is pronounced as A-U-M, focusing on the vibrations M sound creates.
After two chants, give a slight period of silence. Let your mind and body feel that silence. Follow with the chants.
5. Kriya – The purifying breathe
It is the crucial stage of Sudarshan Asana. Kriya is the aspect that focuses on an advanced form of breathing.
The breathing is divided into three cycles; slow, medium, and fast. All breaths are cyclic and rhythmic, ensuring the inhalation has a duration twice of exhalations.
It clears the vision and purifies the being.
6. Meditation to conclude Sudarshan Kriya
As finalization, the effect of Sudarshan Kriya takes a moment to stop everything, focus on normal breathing and meditate.
The whole process should take 40-45 minutes. For posture and Kriya, one should dedicate a good 30 minutes and 10 minutes for meditation.
When finished, you will feel weights have lifted off your shoulder.
Benefits of Sudarshan Kriya
Various studies talk about the unexplored potentials Sudarshan Kriya has on overall health and more. It benefits your existence in the following ways:
- It strengthens the immune system.
- It has shown some proven results in decreasing the elevated levels in lipid profile.
- This asana increases overall energy in the body to carry through the day with a better stance.
- It helps reduce clutter in the mind and achieve quality sleep.
- SKY helps enhance brain function and improve creativity.
- It has also proven effective in treating stress-related problems, including Post Traumatic Stress Disorder (PTSD).
- Kriya helps ease your attitude towards life, anger management, relationship, and tolerance towards unwanted situations.
As a result, the pranayama makes you content, optimistic, and experience joy.
Some important consideration to practice Sudarshan Kriya
Learn from an expert
As a beginner, it is vital to learn from the expert and practice initially in their presence. Later you can continue at home after you are allowed to continue.
Another frequent occurrence noticed is crying or a surge of overwhelming emotions. Meditation often brings anxiety, trauma, and stress to the surface, the first step towards healing. Hence, consider working with an expert who can guide you through the emotions.
Talk to health care professional
Discuss your health conditions, such as cardiovascular issues, hypertension, and anxiety. Start from small periods in a monitored environment.
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Find the right place
Performing Sudarshan Kriya Yoga, you must sit in a quiet and airy setting, preferably where you feel most comfortable.
Other considerations
One should refrain from wearing tight or uneasy clothing.
Fold your legs in a comfortable posture as you will be sitting for a long time.
Most importantly, focus on breathing!
Are there different Sudarshan Kriya techniques?
There aren’t any variations to the technique except for duration. Sudarshan Kriya is broken into six segments: Posture, Ujjayi, Bhastrika, Om Chant, Kriya, and Meditation.
Some segments prolong as the experience develops, while some remain the same. We must practice Bhastrika and Kriya with care in a monitored environment.
Otherwise, everything is pretty much similar.
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Best time to attempt Sudarshan Kriya
There is no set time, but experts suggest doing it empty stomach in the morning, which is one of the peaceful hours of the day.
Additionally, an empty stomach is ideal for pranayam. You can benefit from the first beams of the sun by improving immunity, bone strength, fighting depression, and combating various ailments that can be fixed with mere beams of the sun in the morning.
Also, having this practice to do in the morning sets the tone for the day. You gain an optimistic perspective, and it impacts greatly on your day.
Not only do you feel healthier, rejuvenated, but also your immune system becomes stronger.
Conclusion
Sudarshan Kriya is one of the most modest and easy to practice pranayama.
It is relatively new, and healthcare professionals are amazed to see the benefits it brings to overall health.
Each segment of the six techniques is important in its essence. Hence, it is important to give the allotted time to each.
While there are no other techniques of doing Sudarshan Kriya but, it is done in progression.
Caution: As a beginner, it is advised not to attempt to complete Sudarshan Kriya Yoga daily. It should be done twice or thrice a week.
Consult an expert before learning Sudarshan kriya for all health concerns. Also, do not make any big changes in routine without proper consultation.
Lastly, why not improve your mental and physical health with such simple and less strenuous practice that has even no risk.