Stress and anxiety have become all too common in our fast-paced world. Thus, many people are looking for ways to improve their physical and mental well-being. Sudarshan Kriya Yoga, an ancient yogic breathing practice, is one solution that is gaining favor. Sudarshan Kriya is said to offer a comprehensive approach to many physical and psychological issues by focusing on breathing.
In this guide article, we will delve deeper into Sudarshan Kriya Yoga. We will explore the steps involved in this technique. We will also discuss the precautions you should take, potential side effects, and the benefits of Sudarshan Kriya. By the end of this article, you will have a better grasp of Sudarshan Kriya, and its benefits.
What is Sudarshan Kriya?
Sudarshan Kriya is a breathing technique that involves a series of cyclic breathing patterns. It ranges from slow and calming to fast and stimulating. This form of yoga requires practitioners to take control of their breath. This yoga uses it as a tool for both physical and mental well-being.
The name Sudarshan Kriya derives from the combination of three Sanskrit words: ‘su’ meaning power, ‘darshan’ meaning vision, and ‘kriya’ meaning to purify the body. Therefore, Sudarshan Kriya can be translated as “a practice that provides the power of proper vision through purifying action.” The technique aims to purify the body and mind, leading to greater clarity, focus, and overall health.
Discovering Elements of Sudarshan Kriya
Sudarshan Kriya is a specific type of controlled breathing that is characterized by a series of distinct elements. The combination of these elements is designed to purify the body and mind. This leads to a greater sense of well-being and overall health.
Posture
To practice Sudarshan Kriya, it is necessary to assume the Vajrasana or ‘thunderbolt pose.’ This involves sitting with an erect spine and a relaxed body. Throughout the practice, it is important to keep the eyes closed. Then, follow the teacher’s instructions and the prescribed breathing techniques.
A typical session of Sudarshan Kriya typically lasts for around 20-30 minutes and is followed by relaxation and meditation. By following these steps and committing to the practice, practitioners can experience the benefits of Sudarshan Kriya. It includes an increased physical and mental relaxation, greater focus and clarity, and improved overall health and well-being.
Bhastrika Pranayama
Bhastrika Pranayama is characterized by forceful inhalation and exhalation of breath through the nostrils. This causes rapid contraction and expansion of the diaphragm. Each round of Bhastrika Pranayama involves one complete set of inhalation and exhalation.
Uyajji
The ‘ocean breath’ component of Sudarshan Kriya involves a slow, controlled, deep inhalation. This expands the lungs and belly, followed by a slow exhalation. This creates a sensation similar to the movement of air in the throat and the sound of ocean waves.
Om Chanting
The chanting step in Sudarshan Kriya involves the repetition of a sacred syllable three times, during which practitioners exhale for an extended period.
Kanishtha, Jyetha, and Madhyama Pranayama
Sudarshan Kriya is known to effectively cleanse the respiratory system of toxins that may be present in all five lobes of the lungs. The right lung contains three lobes – superior, middle, and inferior – while the left lung has two – superior and inferior.
Meditation and Relaxation
The final steps of Sudarshan Kriya involve meditation and relaxation. This are essential to allow time for the stimulated functions and organs to absorb the practice’s impact. This can provide additional benefits to the body and mind.
Top 9 Sudarshan Kriya Yoga Benefits
Sudarshan Kriya is a practice that may offer benefits to both the mind and body. Its benefits includes reducing stress and depression. Some of the potential Sudarshan Kriya benefits include:
Boosts Creativity
Sudarshan Kriya—besides its ability to induce a state of tranquility and relaxation—has the added benefit of promoting profound contemplation and introspection. This can lead to an amplification of creative thinking.
Benefits for the Brain
Sudarshan Kriya is a holistic practice that offers numerous mental benefits to individuals. Its regular practice has been shown to enhance the quality of sleep, optimize brain function, and foster a more positive state of mind. By promoting overall mental and emotional well-being, Sudarshan Kriya can have a transformative impact on an individual’s life. This may enable them to function at their optimal level.
Facilitates Peace of Mind
After completing a session of Sudarshan Kriya, individuals tend to experience a heightened sense of connectedness with their environment as compared to before starting the practice. Regular practice of this yogic exercise can lead to a state of inner tranquility and calmness.
Relieves Anxiety
For individuals who experience persistent feelings of anxiety, Sudarshan Kriya can be a highly beneficial practice. The deliberate breathing techniques employed in this exercise can aid in reducing the symptoms of anxiety by inducing a sense of calm and relaxation.
Enhances Patience
Sudarshan Kriya has the potential to increase an individual’s level of mindfulness and present-moment awareness. It can lead to an improvement in their ability to exercise patience. By being more attuned to their surroundings, individuals may adopt a more measured and deliberate approach toward tasks and activities. This resulted in greater efficiency and an overall enhanced sense of calm.
Boosts Confidence
Sudarshan Kriya can help individuals cultivate a deeper sense of self-awareness. It allows them to connect with their inner selves and perceive themselves as spiritual beings. This heightened level of consciousness and self-knowledge can instill a greater sense of confidence. As a result, this may be reflected in various aspects of an individual’s life.
Provides More Energy
Sudarshan Kriya, being a combination of exercise and meditation, can leave individuals feeling revitalized and recharged at the end of each session. The practice helps to release physical tension while also calming the mind, resulting in the sense of renewed energy and mental clarity. Through regular practice of this technique, individuals can experience increased vitality and an overall enhancement in their physical and mental well-being.
Improves Interpersonal Relations
Apart from its personal benefits, Sudarshan Kriya can also have a positive impact on an individual’s interpersonal relationships. By fostering a greater sense of connectedness and community, this practice can promote empathy and understanding toward others. Through a heightened awareness of one’s own emotions and experiences, individuals can develop a deeper sense of compassion, which can strengthen their bonds with others and lead to more fulfilling relationships.
Benefits of Sudarshan Kriya on Skin
When an individual experiences a state of peace and relaxation, the physical manifestations of stress, such as rashes and pimples, tend to diminish. Sudarshan Kriya—by inducing a sense of ease and tranquility—can help alleviate the negative effects of stress and promote a healthier mind-body balance. As a result, the skin may also benefit from the overall reduction in stress levels, leading to a clearer, more radiant complexion.
How to Practice Sudarshan Kriya
Looking to explore the technique of Sudarshan Kriya and learn how to perform it? By delving into this powerful practice, you can discover a series of simple yet effective breathing exercises that can help synchronize your body and mind. With the guidance of a trained teacher, you can cultivate a deeper sense of mental and emotional balance, leading to a greater sense of overall health and vitality.
- Begin by placing yourself in the Vajrasana position.
- Next, practice Ujjayi, or “victorious breath,” which involves conscious, regulated breathing.
- Perform slow breathing 20 times, which will take around 3-4 minutes.
- Inhale slowly, hold your breath for as long as you can, and then exhale before moving on to the next breathing session.
- In the next session, known as Bhastrika, repeat the previous process but breathe at a faster pace, aiming for 30 breaths per minute.
- The final phase is the Kriya or “purified breath” session, where you will breathe extremely fast in a cyclical and rhythmic pattern.
- Remember to chant “Om” with each exhale or breath.
Sudarshan Kriya Side Effects and Precautions
According to numerous educational organizations’ studies and reports, it was discovered that the Sudarshan Kriya has no side effects. That means it is completely safe to practice without anything to doubt. As a matter of fact, learning the Sudarshan Kriya from an expert yoga practitioner or teacher, this amazing yoga form can certainly do wonders for your physical and mental health. While there are high benefits, you must know that this yoga form is not recommended to try and practice on your own. You must be guided accordingly.
Without the right guidance from a professional, practicing the Sudarshan Kriya might be ineffective and maybe even harmful. There are no side effects, but the strict requirement is learning it from an expert yoga practitioner or teacher. On top of that, you must make sure that you are physically and mentally eligible to do the Sudarshan Kriya in the first place. You can consult a yoga instructor or your doctor, for that matter. Keep in mind that you must only start if you have the needed approval since your safety is always the right priority.
Moreover, additional precautions you must remember before practicing Sudarshan Kriya is that it is not an ideal yoga practice after having a meal. Even though the yoga practice is safe, it is not for everyone. No side effects to be wary of, but there’s the danger for some who are not qualified to practice it. Those who are pregnant, suffering from an extreme mental health illness, and those under alcohol and drug abuse, are best to avoid the Sudarshan Kriya.
Frequently Asked Questions
Want to learn more about the Sudarshan Kriya? Here are some of the frequently asked questions to check.
Can Sudarshan Kriya help with insomnia?
Sudarshan Kriya can help with insomnia, and it has been proven by a lot of studies. When practicing it, you can expect your body to go into a deep state of relaxation. That’s why many people reportedly experienced feeling sleepy once done with the yoga practice. That is due to the complete relaxation the body experiences during the process.
Is it great to practice Sudarshan Kriya in the evening?
According to yoga teachers, the Sudarshan Kriya is great to practice in the evening as it can help with helping to fall asleep more easily or make you sleep longer. If you are suffering from insomnia, this yoga practice might be the best help.
Why do people cry during Sudarshan Kriya?
Sudarshan Kriya focuses on helping to release trapped, distracting emotions. Also, it can help to explore more of one’s growing emotional awareness and self-awareness. Since it touches emotions, some people can’t help but cry. That’s how some people respond to the effects of this yoga practice.
How long does it take for Sudarshan Kriya to work?
Patience is needed when practicing Sudarshan Kriya because it often shows results and effects after about 3-4 weeks of consistent practice.
Final Thoughts
With the various benefits that Sudarshan Kriya can offer, it is safe to say that it is quite easy to believe that it can do wonders for the body and mind. It is a good way to be more connected and caring to the body that can be enjoyable to learn. As long as you are qualified to practice the Sudarshan Kriya, there’s no excuse not to learn it from the right professionals, given how it can do wonders. You have all the reasons to experience the art of living Sudarshan Kriya Yoga.
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