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4-Step Guide For Performing Sudarshan Kriya Yoga (& 11 Of Its Benefits)


To put it simply, sudarshan kriya is a yogic breathing technique and purifying practice that helps in relaxation and stress management. ‘Su’ translates to proper and ‘Darshan’ means vision. The word kriya means ‘a purifying practice.’ 

It works by regulating your breath. Your breathing pattern changes with your emotions. For example, if you are agitated, you tend to take shorter breaths. Similarly, when you are feeling low, you take long breaths. 

Since your emotions have an impact on the way you breathe, you can alter the state of your mind by changing your breathing pattern! Sudarshan kriya involves the use of various breathing cycles to release negative emotions and reach a calm and energised state of mind. 

11 Sudarshan Kriya Benefits

When practise regularly and the right way, the sudarshan kriya breathing technique offers an array of life-changing benefits. Here is why you should make this yoga exercise a part of your daily schedule: 

  1. It is excellent for overall health and well-being. 
  2. Sudarshan kriya boosts your energy levels. 
  3. One of the major sudarshan kriya benefits is that it helps strengthen your immune system. 
  4. It helps your mind relax and de-clutter, and enhances your brain function and creativity. It enables you to think and concentrate better and handle situations in a better way. 
  5. It helps improve your sleep quality. 
  6. This yoga exercise is a great way to tackle anxiety and stress. 
  7. It helps you become more aware of yourself as well as your surroundings. 
  8. It boosts your confidence level and helps you become calmer and more patient. It also helps you feel more satisfied in life. 
  9. It is believed to be helpful for people suffering from depression or PTSD. 
  10. It is also believed to be effective in reducing addictive and impulsive behaviours. 
  11. It aids in reducing blood pressure and boosts respiratory function. 

4-Step Guide To Perform Sudarshan Kriya

Sudharshan kriya yoga basically has 4 distinct components. The entire process will take you less than an hour to perform. Although it can be practised any time of the day, avoid doing sudarshan kriya right after meals. 

Here are the different sudarshan kriya steps and techniques along with a guide to practice them the right way. 

1. Ujjayi

This sudarshan kriya technique consists of slow, deep and controlled breathing (inhalation) that contracts your diaphragm, filling your belly and lungs with air. It is known by various other names including ocean breath or victorious breath. Through Ujjayi, you can control your breathing and calm yourself down. 

  1. Sit on the ground. Make sure to keep your legs folded. Your spine should be straight. 
  2. Now breathe taking long and conscious breaths. You should be able to feel the movement of air through the throat. 
  3. Make sure you are relaxed so that you’re inhaling and exhaling at a slow pace.
  4. Take about 2 to 4 slow breaths every minute. 

2. Bhastrika 

This popular yoga exercise involves forceful inhalation and exhalation via nostrils. It causes the diaphragm to contract and relax rapidly. Bhastrika pranayama or ‘bellow breath’ helps calm the body down and stimulate it. 

  1. Sit on the floor, keeping your legs crossed. Your spine should be straight. 
  2. Now make a fist with your hands. Fold your arms so that your fists are close to your shoulder. 
  3. As you breathe in, take your fists upwards. Open your fists in the air. 
  4. As you breathe out, bring your hands back down to the shoulder level. Close your hands into a fist again. 
  5. Do this about 20 times.
  6. Relax. 
  7. Ideally, Bhastrika requires 30 breaths per minute. The duration of the exhalation is double the duration of inhalation. 

3. Om Chanting

If you know even a little bit about yoga, you are most likely aware of this form of yoga meditation. Here is how to perform the chanting the right way:

  1. Sit on the ground, keeping your spine straight and your legs crossed. 
  2. Join your hands in front of your chest. Alternatively, you may place them on your knees. Keep your eyes closed and relax your mind. 
  3. Now pronounce the first two syllables while taking a deep breath.
  4. Now exhale gently as you make the ‘m’ sound. You should be able to feel the vibration in your abdominal area. 
  5. Do this 3 times. 

4. Kriya

This advanced form of breathing involves breathing in slow, medium, and fast cycles. Make sure that your breaths are rhythmic and cyclical. The duration of your inhalations is double the duration of your exhalation. Kriya or purifying breath aids in clearing the vision and has a purification effect on the practitioner. 

3 Precautions To Follow While Performing Sudarshan Kriya

Here are a few things you need to keep in mind if you are planning to make sudarshan kriya yoga a daily practice. 

  1. You must do this exercise under the guidance of a yoga teacher.
  2. Before you start practising sudarshan kriya, consult your healthcare expert and yoga instructor to ensure you are mentally and physically eligible for it. 
  3. Avoid this kriya if you’re pregnant, suffering from severe mental health issues, or under drug or alcohol abuse. 

By practising sudarshan kriya regularly, you can take control of your breathing and get rid of problems like anxiety, stress, depression, and sleeplessness. It clears your vision and purifies your being, helping you lead a healthier and happier life! To achieve desired results, it is best to practice sudarshan kriya yoga under the guidance of a trained instructor.

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