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What is Sudarshan Kriya? How to Perform it and what are it’s Benefits?

    What is Sudarshan Kriya? How to Perform it and what are it's Benefits?

    It is natural to seek ways to manage stress in our daily lives, whether it is physiological or physical.

    Interested in feeling, looking, and living better? How would you feel if I told you that breathing well and focused breathing is the answer to all of this? It’s true what you read. That’s all you have to do if you do it correctly.

    Modern life is characterized by stress and anxiety since we tend to over-rely on our frontal lobes. Various healing methods that are based on cultural traditions offer the best results.

    An example is Sudarshan Kriya, a technique derived from ancient yogic India. Here we explain all there is to know about it. Continue reading to learn more.

    What is Sudarshan Kriya?

    A series of breathing techniques are incorporated into Sudarshan Kriya, starting with slow inhalations and exhalations and progressing to rapid breathing techniques. “Sudarshan” refers to a positive state of mind and “Yoga” means purification.

    Sudarshan Kriya is all about the mind being controlled by regulated breathing, which ultimately leads to improved wellness.

    It will benefit anyone who experiences anxiety, is easily stressed, or suffers a medical condition like diabetes. 

    When you practice this regularly, you will gradually develop an ability to maintain an uncluttered mind. In fact, it can possibly enhance brain function.

    With its various stages, the Sudarshan kriya technique will improve the respiratory system, neurological system, and circulatory system.

    Approximately 90% of toxins will be eliminated from the body through Sudarshan kriya breathing alone, the remainder through urine and sweat.

    Harvard Medical School published a study in 2009 that found Sudarshan Kriya yoga is effective in reducing anxiety and depression.

    You could be a victim of environmental pollution, dietary disorders, or a sedentary lifestyle, but Sudarshan Kriya can help you change all those things.

    Importance of Sudarshan Yoga

    In recent years, people have become more and more agitated over the situations of practical life. Various illnesses are afflicting people, including lifestyle diseases, mental illness, addictions, and so on.

    One of the things we learn from yoga is that we breathe in the “prana”, or life energy within. The act is always unconsciously done, but we often fail to acknowledge it.

    It is possible to know a lot about ourselves and our bodies if we carefully observe the inhalation and exhalation processes. 

    Benefits of Sudarshan Yoga

    • Practising Sudarshan Kriya enhances our life energy and allows us to release so much stress from our body and mind every day.
    • By cleansing daily and accumulated stress, Sudarshan Kriya Yoga is believed to harmonise the whole system.
    • Research has found that Sudarshan Kriya Yoga also helps lower cortisol (stress hormone) levels.
    • Stimulates the intellect and keeps the mind more aware and alert.
    • Toxins are removed from the body.
    • Detoxifies the body of free radicals.
    • It strengthens the muscles of respiration and improves the volume and capacity of the lungs.
    • It enhances sleep quality.
    • Energy levels are increased and the immune system is strengthened.
    • You’ll be able to think more creatively and your brain function will increase.
    • It will help you achieve internal peace.
    • Your personal relationships will become more joyful, harmonious, and love-filled after practising the Kriya.
    • You will become more confident and patient.
    • A more balanced mind/body connection is achieved using this method, which is inexpensive and totally risk-free.

    Also Read: What is Pranic Healing? How Does it Work?

    The Sudarshan Kriya Technique

    1. Ujjayi

    Breathing for longer durations is what it is all about. Inhale and exhale deeply and relax It’s important to match your exhalation and inhalation intervals. You can breathe slowly while being alert and have control over your breath.

    How To Perform Ujjayi

    1. Padmasana is the best pose for this practice.
    2. Take a deep breath through both your nostrils while counting to four.
    3. A conscious sensation is experienced when a breath touches your throat.
    4. As you inhaled air, hold your breath for another four counts.
    5. Count to six for an exhalation while exhaling slowly.
    6. Another two-second hold for empty lungs.
    7. 2 – 3 breath cycles should be completed within a minute.

    2. Bhastrika

    Ujjayi is a breath-control technique that requires you to breath slowly, while Bhastrika requires forceful breathing.

    Bhastrika is characterized by quick inhalations and forceful exhalations, which are performed at the rate of 25 – 30 breaths per minute.

    The effect is one of excitement followed by calmness. This technique is crucial in Sudarshan kriya. Breathe deeply and rapidly, but take care to maintain control.

    How To Perform Bhastrika Pranayama

    1. Begin by sitting in Vajrasana. Breathe in deeply. Inhale.
    2. Fill your chest with air slowly and fully as you inhale.
    3. Then exhale fully with force.

    3. Om Chant

    Hinduism reveres the holy sound “Om”. The mantra om serves as a way to connect with the supreme being.

    The sound of “OM” should always be in your mind while performing Ujjayi or Bhastrika Pranayama.

    You will experience great mental benefits because of it like balanced levels of cortisol and dopamine. Om shall be chanted three times in this breathing technique. This enhances sensitivities to physical and emotional interactions.

    4. Kriya

    It is an essential part of Sudarshan Kriya Yoga. The method incorporates three different styles or patterns of breathing. 

    The breathing starts off slowly before picking up pace. A rhythmic and systematic breathing pattern is required. Start with slow inhalations and exhalations, hold your breath for a few seconds while you inhale and then release it slowly. Repeat this 20 times.

    The second pattern involves inhaling and exhaling at a faster rate than you did in the first step. Complete 30 cycles for breathing.

    The final pattern is to breathe fastest, inhaling completely and exhaling fully. Complete 40 cycles of breathing. This final step will help you strengthen your vision and have clarity.

    This type of breathing technique stimulates inner cells, which are normally dormant. If you experience headache, tingling sensation or nausea, No need to panic, it’s completely normal. Take a break for a few minutes and you will be fine.

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