How to Do Sudarshan Kriya Yoga?

Many of us are familiar with the effects of stress on our bodies. Stress causes headaches, body aches, and fatigue. Moreover, it affects one of our most precious assets: our brain.

However, we can tackle these side effects of stress if we practise Sudarshan Kriya regularly. If you know little about this yoga technique, this blog is here to help you. It aims to shed light on what Sudarshan Kriya is and its benefits to your health.

Under stress, a certain physical response is triggered, which directly affects our brain and impedes our focus and concentration. Furthermore, the ability to socialise also gets disrupted, and in turn, it causes problems in our daily lives and relationships.

However, trying to calm your mind willingly and forcing it to maintain happy thoughts doesn't help. What does help you in a situation when you are highly stressed is breathing. Sudarshan Kriya is a unique technique in yoga that deals with rhythmic breathing and has long-lasting effects on your emotions.

It is a series of cyclical breathing techniques referred to in traditional yoga. In this, you have to start with slow breathing and later transition to medium and rapid-paced breathing cycles. Sudarshan Kriya helps to remove toxins from your body as well as deep-rooted stress from your mind.

It is believed that Sri Sri Ravi Shankar first cognised Sudarshan Kriya on the banks of river Bhadra in Shimoga. The cognisors of this breathing technique noticed that people needed a tool in the modern era that would help them live happily. So, on 17th September 1981, after 10 days of silence and fasting, Sri Sri Ravi Shankar got the inspiration for Sudarshan Kriya.

Sudarshan Kriya's main aim is to regulate one's breathing. An individual's breath is linked with his/her emotions. So, whenever someone is angry, that person takes short breaths. On the contrary, when the same individual feels sad, he or she takes long breaths. As a result, when one's emotions change, their breathing cycle also changes.

The Art of Living Foundation states that individuals can easily change the state of their minds if they can regulate their breathing cycles. This breathing technique uses various breathing cycles and releases negative emotions from one's mind, like stress, anxiety, sorrow, and anger. Regularly practising the Sudarshan Kriya postures will help one to feel more relaxed, energised, and happy.

Sudarshan Kriya brings harmony by bringing the mind's rhythm and breathing in sync. Furthermore, one can follow four different types of Sudarshan Kriya techniques based on personal goals. These types are:

1. Ujjayi

This Sudarshan Kriya technique is also known as an “ocean or victorious breath.” It involves utilising slow and deep controlled inhalation that leads to the contraction of one’s diaphragm. The name of this technique comes from a sound similar to the ocean sounds made by the glottis when air rushes through the practitioner’s throat.

When one’s diaphragm contracts, his/her lungs and belly get filled with air. Ujjayi helps the practitioner in gaining control over his or her breathing through conscious effort. This helps to regulate one’s blood pressure, which makes the practitioner feel calm.

Benefits:

• Regulates Blood Pressure: Helps maintain healthy blood pressure levels, reducing the risk of hypertension and promoting cardiovascular well-being.
• Enhances Calmness: It induces a profound state of relaxation, significantly reducing stress and anxiety and promoting mental peace.
• Improves Lung Capacity: Strengthens the diaphragm, increases lung capacity, and enhances overall respiratory health.
• Promotes Mental Clarity: Encourages focused, mindful breathing, leading to heightened mental clarity, better concentration, and a balanced mind.

Steps to Follow:

• Step 1: You need to sit on the ground with your spine straight and legs folded.
• Step 2: Next, take long, conscious breaths so that if you put your hand on your throat, you can feel the air travel.
• Step 3: It is important to remember to perform the Sudarshan Kriya technique in a relaxed manner so that you can feel yourself exhaling and inhaling slowly.
• Step 4: Typically, it will take 2-4 slow breaths per minute to properly complete the technique.

2. Om Chanting

Om chanting is one of the most popular forms of yoga that Indians have been practising for ages. This mediation technique has gained popularity around the globe recently.

In Hinduism, it is believed that the pure sound of "Om" is the basis of human life. Individuals can chant Om to connect with the origin of the universe and the purpose of their life. This sacred sound helps one connect with the cosmic universe and calms one's soul and mind.

Benefits:

• Connects with the Universe: Deepens spiritual awareness, aligning you with the universal energy and fostering a sense of purpose, connection, and harmony.
• Calms the Mind: Profoundly reduces stress and anxiety, promoting inner peace, emotional balance, and a sense of serenity.
• Enhances Concentration: Sharpens focus and mental clarity, improving the effectiveness of meditation practices and daily tasks.
• Balances Energy: Harmonises the body’s energy levels, increasing vitality, emotional stability, and overall well-being.

Steps to Follow:

• Step 1: First, place a mat on the floor and sit with your spine straight and legs folded on the mat.
• Step 2: Then, you must join your hands in front of your chest or place them on your knees.
• Step 3: The next step is to close your eyes and relax.
• Step 4: Take deep breaths while pronouncing the first two syllables of “Om.”
• Step 5: When making the "m" sound, you need to gently breathe out so that you can hear it coming from your abdominal region.
• Step 6: You need to repeat this process thrice.

3. Bhastrika

This popular pranayama yoga technique is also commonly referred to as bellow breath. The yoga practitioner forcefully inhales and exhales air through his/her nostrils, which leads to the contraction and relaxation of his/her diaphragm. One needs to take 30 breaths per minute for this exercise. This will help one to calm down and stimulate one's body.

Benefits:

• Energises the Body: Rapidly increases oxygen supply to the body, boosting energy levels and invigorating the entire system.
• Cleanses the Respiratory System: Effectively clears nasal passages, enhances lung function, and promotes respiratory health.
• Enhances Mental Clarity: Significantly increases mental sharpness and focus by delivering more oxygen to the brain, improving cognitive functions.
• Balances the Nervous System: It helps stabilise and balance the nervous system, reducing stress and anxiety and promoting emotional resilience.

Steps to Follow:

• Step 1: Sit on the yoga mat with your legs folded and spine straight.
• Step 2: Next, make a fist with both your hands and fold your arms so that the fists are placed near your shoulder.
• Step 3: As you inhale, your fists should go upwards in the air. You can open your fists when your hands are already up in the air.
• Step 4: Next, you need to exhale, bring your hands down back to your shoulder, and again make a fist while exhaling.
• Step 5: Repeat this process 20 times before relaxing.

4. Kriya

Kriya, commonly referred to as purifying breath, is an advanced form of breathing. It requires breathing in slow, medium, and fast cycles. Moreover, the breath that one takes should be rhythmic and cyclical. To achieve the full benefits of Kriya, it's a must to maintain focus and awareness throughout the practice. This conscious control of breath helps to clear the mind, reduce stress, and increase mental clarity.

Benefits:

• Purifies the Mind and Body: Deeply cleanses the mind and body of toxins, leading to a profound sense of rejuvenation and revitalisation.
• Enhances Respiratory Efficiency: Improves lung capacity, optimises breathing patterns, and enhances the overall efficiency of the respiratory system.
• Promotes Emotional Balance: It balances emotions, reducing the impact of stress and anxiety and leading to a more stable and harmonious emotional state.
• Increases Mindfulness: Encourages a deep state of meditation and mindfulness, fostering spiritual growth, inner peace, and a deeper connection with oneself.

Steps to Follow:

• Step 1: You must sit on a mat with your spine straight and legs folded.
• Step 2: The duration of inhalation should be more than the exhalation duration.
• Step 3: This technique should last 45 minutes, after which you can finally relax.

These were the various Sudarshan Kriya yoga steps, and now we will discuss the precautions one must take.

One must perform Sudarshan Kriya under the guidance of a yoga instructor. If one does not take the help of a yoga teacher, this might end up being ineffective and harmful for the individual.

Moreover, yoga experts suggest that pregnant women who are going through alcohol and drug abuse and individuals suffering from extreme mental illnesses should avoid Sudarshan Kriya.

People with heart conditions or respiratory issues should consult a healthcare professional before practising. Additionally, it’s important to practise in a calm, clean environment and to avoid the practice immediately after a heavy meal to ensure the body is in an optimal state for the breathing exercises.

Sudarshan Kriya offers various physical and mental health benefits. The various benefits of Sudarshan Kriya are:

• This technique improves one’s overall health and mental wellness
• It strengthens one's immune system and increases energy levels.
• Practitioners will get better sleep.
• Sudarshan Kriya helps one to deal with challenging situations.
• It reduces stress and anxiety in people.
• People with high blood pressure will benefit from this technique as practising this reduces blood pressure.
• Practising Sudarshan Kriya reduces impulsive behaviour in individuals.
• Practising this technique improves concentration, allows one to focus better, and increases confidence.
• It improves respiratory systems and increases lung capacity.

Sudarshan Kriya is a powerful breathing technique developed by Sri Sri Ravi Shankar, and it’s most effective when practised with full attention and focus. The timing can vary based on personal preferences and daily routines, but general guidelines suggest practising in the early morning, before breakfast, when the mind is clear, and the environment is peaceful.

Alternatively, some prefer the evening to unwind and release the day’s stress, ensuring a few hours after eating for a settled stomach. Consistency is key, so try to practise at the same time each day to build a routine.

It’s recommended to avoid practising immediately after a heavy meal or when feeling very tired. Choose a time that best fits your schedule and allows for relaxation and focus.

Any individual who wants to improve his or her quality of life and live stress-free should perform Sudarshan Kriya regularly. This yoga technique can benefit people in various fields, such as students, IT professionals, homemakers, and more. Through this blog, we have tried to explain what Sudarshan Kriya is and how it can benefit everyone.