How to do Sudarshan Kriya and what are the benefits?
Looking for a solution to deal with stress? Do you want to feel better, look better, and live better? Would you believe me if I told you that the solution to all this is breathing well? Yes, you read correctly. It is as simple as that if you do it correctly.
Tension and anxiety are byproducts of our hectic modern lifestyle. And it is best to explore the natural healing methods of various cultural traditions that yield lasting results.
Sudarshan Kriya is such a method of ancient yogic science of India. Here we will tell you everything you need to know about it. Scroll down the list to find out more.
What is Sudarshan Kriya?
‘Su’ means proper, and ‘darshan’ means vision. “Kriya” in the means of yogic science to purify the body. Sudarshan Kriya as a whole means “good vision by purifying action.
Sudarshan Kriya Yoga is a unique breathing practice that involves cyclic breathing patterns that range from slow and soothing to fast and challenging. In this Kriya, you take control of your breathing, which positively affects your immune system, nerves and psychological problems.
According to a 2009 study published at Harvard Medical School, Sudarshan Kriya yoga can effectively combat anxiety and depression. The method is inexpensive and risk free and has favorable effects on your mind-body connection.
With environmental pollution, unhealthy eating habits and a sedentary lifestyle getting bogged down, Sudarshan Kriya is a way for you to lead a better life.
Read on to discover his process. Remember, you must be initiated into Kriya only by a certified yoga teacher or guru.
The Sudarshan Kriya Technique
- Ujjayi (victorious Breath)
- Bhastrika (Bellow Breath)
- Om Chant
- Kriya (Purifying Breath)
Before starting Kriya, sit in the Vajrasana position.
1. Ujjayi (victorious Breath)
Ujjayi forces you to breathe consciously. You can feel your breath by touching your throat. Ujjayi is a slow breathing process where you inhale and exhale in a relaxed manner, keeping the inhalation and exhalation times equal. This technique requires you to take 2 – 4 breaths per minute or so. Slow breathing causes you to take control of your breathing and allows you to extend until the exact number. Ujjayi calms you down and keeps you alert.
2. Bhastrika (Bellows Breath)
In Bhastrika, you will need to inhale and exhale the air quickly and forcefully. You should be able to do 30 breaths per minute. The style of breathing is before all short and fast. The duration of exhalations should be twice that of inhalation. Bhastrika has the unique effect of stimulating the body followed by calm.
3. Om Chant
The pure sound of “Om, the basis of all life, is chanted 3 times. The song of Om connects you to the origin of the universe and the purpose of life. Om goes in your breath that supports life. Om, when said aloud, is divided into three parts – assets under management. After singing two Oms, there should be silence. It represents a state of bliss when you can experience the Supreme.
4. Kriya (purifying breath)
The third and most important form is Kriya, which is a form of advanced breathing. It requires you to breathe slow, medium and fast cycles. The breaths must be cyclic and rhythmic. Make sure the duration of your inhalations is twice that of your expirations. This last step erases your vision and your being purified.
The process will take you about 45 minutes, and you can practice at any time of the day. Avoid doing this immediately after a meal.
Various international educational organizations studied and proved that Sudarshan Kriya has no known side effects. They have documented the way of teaching and efficiency. Sudarshan Kriya will do wonders for you when learned from an expert yoga teacher who will guide you through well. It is not recommended to try it on your own.
Sudarshan Kriya must be well done under the guidance of a yoga teacher. If not, it will be ineffective and perhaps even dangerous. Make sure you are physically and mentally eligible to do Sudarshan Kriya by consulting your doctor instructor and yoga. It is best that pregnant women, less alcohol and drugs, and people with extreme mental illness avoid this Kriya.
Sudarshan Kriya is a type of yogic cleansing practice that involves the use of a specific mantra. According to tradition, it was developed thousands of years ago by the sage Maharishi Mahesh Yogi.
It’s been taught by him to many of the world’s spiritual leaders, including the Dalai Lama and Ramana Maharshi. And it’s now used by millions around the globe to cleanse their bodies and minds.
If you’re interested in learning about this technique, you can do so for free online. But even if you’re not looking to learn the mantra, you may still want to know more about the practice itself.
So what exactly is Sudarshan Kriya? Sudarshan Kriya is the name of the Sanskrit mantra that’s used to practice the technique.
The mantra is said to cleanse your body of negative energy and purify your mind of negative thoughts. So if you’re ready to get started, here’s how to do it.
Step one: Make sure you have a quiet space where you won’t be disturbed. It’s recommended that you use an area with no electronics, including computers, cell phones, and tablets.
This is so you can devote your full attention to your practice. If possible, try to find a place that is away from traffic and has a nice, quiet atmosphere. You may even want to consider staying at a retreat center during your practice.
Step two: Begin by visualizing yourself lying in the lotus position on a soft, flat surface. Ideally, this should be in a room that’s completely free of distractions. You can create this mental picture by imagining yourself on a yoga mat or in bed. Once you’ve created this visualization, you’ll begin to chant the Sanskrit mantra.
Step three: It’s recommended that you practice Sudarshan Kriya for at least 30 minutes each day. You can start by practicing it for just five minutes, but as time goes on, you can gradually increase the amount of time that you spend practicing the mantra.
Some people choose to practice it for one hour per day. Of course, this varies based on your personal situation and how well you respond to the practice. So be patient with yourself.
Step four: When you feel ready, begin your practice by reciting the mantra. It’s said that if you keep your mind focused on the mantra, you’ll get positive results.
And if you chant the mantra slowly and quietly, it will help you relax. So make sure you’re able to concentrate on it while doing so.
Step five: When you’re done, slowly bring your attention back to the physical world. Try not to stay in the visualization too long, as it can lead to negative side effects. Instead, try to make a conscious effort to let go of your thoughts and return to reality.
As you do so, focus on your breathing. Notice how it feels to breathe and how it changes as you become more relaxed. After a few moments, it’s recommended that you move around and stretch to loosen up.
So what are some benefits of Sudarshan Kriya? According to tradition, Sudarshan Kriya is used for cleansing purposes. The mantra is said to cleanse the body and purify the mind. It can also be used as part of a regular yoga routine.
And as mentioned earlier, it’s recommended that you practice it for 30 minutes each day. This is an excellent way to begin your morning, or you can use it throughout the day to help you relax.
Advantages of Sudarshan Kriya
- Sudarshan Kriya improves your health and well-being
- It increases your energy level and strengthens the immune system
- It reduces cholesterol levels and improves organ functions
- Kriya trains you to cope with difficult situations in a better way
- It will clear your head of unnecessary clutter and improve the quality of your sleep
- It improves your brain function and ups your creativity
- Sudarshan Kriya reduces stress and relieves anxiety
- It works great for post-traumatic stress disorder and depression
- It will relax you completely and help you achieve inner peace
- Kriya will relieve tension in your personal relationships and build a bond of joy, harmony and love
- It will make you aware of yourself and your environment
- It will increase your level of confidence and make you more patient
Now that we know how to do Sudarshan Kriya, what are you waiting for? Let’s take a look at some of the frequently asked questions about the practice.