What is Sudarshan Kriya?
Sudarshan Kriya is a breathing practice that involves cyclic breathing patterns. These patterns range from slow and calming to swift and stimulating. It is a form of yoga that requires you to take control of your breath.
To break it down, ‘Su’ means power, ‘darshan’ means vision’, while ‘kriya’ means to purify the body. So, Sudarshan Kriya stands for ‘proper vision by purifying action.’
Elements of Sudarshan Kriya
- The Posture: To practice the Sudarshan Kriya, one needs to sit in Vajrasana. It is also known as the thunderstorm pose. In this posture, the spine is erect, and the body is relaxed. The person practising Sudarshan Kriya must keep their eyes closed for the entire period.
Moreover, it is essential to follow the instructions of the teacher and the breathing process. One session of Sudarshan Kriya lasts for 20-30 minutes and is followed by relaxation and meditation.
- Bhastrika Pranayama: It involves forceful inhalation and exhalation of breath through the nostrils. The diaphragm is contracted rapidly and dilated subsequently. One round of Bhastrika Pranayama involves one set of inhalation and exhalation.
- Ujjayi: This element involves slow and controlled deep inhalation to expand the lungs and the belly. It is followed by a slow exhalation.
When practised optimally, you’ll feel the movement of air in your throat and the running sensation of the breath, similar to that of an ocean. That is why it is also called ‘ocean breath’.
- Om Chanting: This step involves chanting the sacred syllable three times with prolonged expiration.
- Kanishtha, Jyetha, and Madhyama Pranayama: The right lung of a human body has three lobes: superior, middle, and inferior. On the other hand, the left lung has two: superior and inferior. This Prayanam is known to flush out the toxins from all the lobes.
- Meditation and Relaxation: These constitute the final steps of the practice. The functions and organs that get stimulated by the kriya need some time to absorb the impact. In this aspect, meditation and relaxation can be exceedingly beneficial.
Sudarshan Kriya Benefits
1. Sudarshan Kriya Benefits For Brain
Sudarshan Kriya offers numerous mental benefits to individuals. The yogic practise improves sleep quality, enhances brain function, and ensures a better state of mind.
2. Boosts Creativity
In addition to calming you down, Sudarshan Kriya also helps you think deeply. As a result, your creativity gets boosted.
3. Relieves Anxiety
If you’re someone who constantly feels anxious, then you must try Sudarshan Kriya. The focused breathing will help you slow down and relieve your anxiety.
4. Facilitates Peace of Mind
At the end of each Sudarshan Kriya session, individuals feel more connected to their surroundings than at the start of the practice. Doing this yogic exercise often can bring you peace of mind.
5. Energises an Individual
As an exercise and meditative practice, Sudarshan Kriya leaves you energised and charged up after every session.
6. Improves Interpersonal Relations
In addition to the personal benefits, Sudarshan Kriya also enhances the interpersonal relations of an individual. It generates a sense of community in the individual and allows them to empathise with others.
7. Enhances Patience
Sudarshan Kriya increases an individual’s awareness of their surroundings. As a result, one takes their time with everything due to increased patience.
8. Boosts Confidence
When an individual becomes more aware of themselves as a soul, they tend to feel more confident. In this way, Sudarshan Kriya boosts confidence.
9. Benefits of Sudarshan Kriya on Skin
When we feel at peace and relaxed, outer manifestations of stress like rashes and pimples reduce. Sudarshan Kriya helps you feel at ease and ends up benefiting your skin as well.
Also Read: Benefits of Coconut Water For Skin ~ Top Secrets Revealed
10. Sudarshan Kriya Benefits Weight Loss
Meditative practices like Sudarshan Kriya moderate unhealthy urges for fast food and help lower your BMR. Additionally, they help you handle stress and let you manage time better. All these benefits make Sudarshan Kriya vital for your weight loss journey.
How To Do Sudarshan Kriya
Wondering how Sudarshan Kriya is performed? Keep reading to know.
1. Place yourself in the Vajrasana position.
2. The next step involves Ujjayi, or ‘victorious breath'. Here, you’ll have to breathe longer consciously. It is a process where you inhale and exhale in an organised way.
3. Carry out the slow breathing 20 times. It’ll take around 3-4 minutes.
4. Now, take the air in slowly and hold it for as long as you can.
5. After that, exhale and move to the next breathing session.
6. The next session is Bhastrika, where you’ll have to repeat the same process as before. However, here you’ll have to carry out the breathing at a faster pace.
7. You should be able to do 30 breaths per minute.
8. The last phase requires you to breathe exceedingly fast. This session is known as kriya or ‘purified breath’. The breaths in this session should be cyclical and rhythmic.
9. Remember to chant ‘Om’ with every exhale or breath.
Sudarshan Kriya Side Effects
As per numerous educational reports, Sudarshan Kriya has no side effects. When learned from an expert yoga practitioner or teacher, this yoga form can do wonders for your physical and mental health.
This exercise shouldn’t be practised without a teacher. Moreover, you must avoid doing this exercise after having a meal. Those under drug use or suffering from an extreme mental health illness must avoid it.
