8/9/2019 sudharsana kriya http://slidepdf.com/reader/full/sudharsana-kriya 1/2 Kriya is a sanskrit word that implies action or effort. It is a technique or discipline in the practice of Yoga meant to spiritually awaken the latent energy called the Kundalini Shakti. Sudarshana Kriya is a specific Kriya that is meant to awaken the Kundalini Shakthi to achieve salvation, a path commonly pursued by the yogis. Understanding Sudarshana Kriya 1. Sudarshana Kriya is a ancient yogic breathing technique that is very specific, combined with a specific yogic posture. The breathing technique is called Ujjayi type of Pranayama (or breath control) and the specific yogic posture is called the Vajrasana (Thunderbold posture). The specific breath control combined with the specific yogic posture rejuvenates the body and mind through 'cleansing' or 'oxygenation', ultimately leading to the awakening of the Kundalini. As you master the Sudarshana Kriya, normalization of breathing and concentration systematically results in the balance of mind and thought resulting in peace and harmony. Even if you are not spiritually inclined, practicing this technique has mind- body benefits. Posture 2. Vajrasana posture Posture is important in all Kriyas of yoga and Sudarshana Kriya is no exception. The Thunderbolt posture creates the necessary channels for the breath to oxygenate certain elements of the body. Take your time in mastering the posture as illustrated. Slowly kneel onto a mat or blanket with the knees, ankles and toes touching the ground. Rest buttocks onto the soles of the feet. Allow the heels to separate until they touch the sides of the hips. Place palms down by draping them onto the knees. Sit erect with stillness and relax your eyes and mind. As long as the knees and ankles feel comfortable, stay in the posture and breathe slowly and normally. It takes some effort and may be difficult initially, but do not be discouraged. It is best to close your eyes to cut off external stimuli and turn the attention inward. This posture makes the movement of attention between the brain and spinal cord hindrance free. It engages the muscles in the neck and the shoulders naturally, relieving stress related pressure and helps in breathing freely. Breathing / Pranayama 3. Breath control or Pranayama is paramount for a successful Sudarshana Kriya practice. This technique is cleansing and is called the 'Ujjayi'. The first stage begins with the relaxation of the throat and sternum. Try to concentrate on the inhalation and exhalation of breath, through rhythmic slow breathing. Ensure that the time for inhalation and exhalation is about the same. A cycle is one inhalation, followed by one exhalation. After 20 cycles of stage one, you are ready for the next stage of the Kriya. The second stage begins with normal inhalation followed by deep exhalation. Here, exhalation lasts for a longer time than inhalation. Be aware that the sternum and the rest of the body including the back have to remain as relaxed as possible. Complete 20 cycles of stage two, slowly and rhythmically. As you move into the third stage, deep inhalation is followed by normal exhalation. Inhalation takes a longer time than exhalation, within a cycle. The same cautions as second stage apply. Complete 20 cycles of stage three, slowly and rhythmically.

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8/9/2019 sudharsana kriya

http://slidepdf.com/reader/full/sudharsana-kriya 1/2

Kriya is a sanskrit word that implies action or effort. It is a technique or discipline in the practice of Yogameant to spiritually awaken the latent energy called the Kundalini Shakti. Sudarshana Kriya is a specific

Kriya that is meant to awaken the Kundalini Shakthi to achieve salvation, a path commonly pursued by the

yogis.

Understanding Sudarshana Kriya1. Sudarshana Kriya is a ancient yogic breathing technique that is very specific, combined with a

specific yogic posture. The breathing technique is called Ujjayi type of Pranayama (or breath control) and

the specific yogic posture is called the Vajrasana (Thunderbold posture). The specific breath control

combined with the specific yogic posture rejuvenates the body and mind through 'cleansing' or

'oxygenation', ultimately leading to the awakening of the Kundalini. As you master the Sudarshana Kriya,

normalization of breathing and concentration systematically results in the balance of mind and thought

resulting in peace and harmony. Even if you are not spiritually inclined, practicing this technique has mind- body benefits.

Posture

2. Vajrasana posture

Posture is important in all Kriyas of yoga and Sudarshana Kriya is no exception. The Thunderbolt posture

creates the necessary channels for the breath to oxygenate certain elements of the body.

Take your time in mastering the posture as illustrated. Slowly kneel onto a mat or blanket with the knees,ankles and toes touching the ground. Rest buttocks onto the soles of the feet. Allow the heels to separate

until they touch the sides of the hips. Place palms down by draping them onto the knees.

Sit erect with stillness and relax your eyes and mind. As long as the knees and ankles feel comfortable, stay

in the posture and breathe slowly and normally. It takes some effort and may be difficult initially, but donot be discouraged. It is best to close your eyes to cut off external stimuli and turn the attention inward.

This posture makes the movement of attention between the brain and spinal cord hindrance free. It

engages the muscles in the neck and the shoulders naturally, relieving stress related pressure and helps in

breathing freely.

Breathing / Pranayama3. Breath control or Pranayama is paramount for a successful Sudarshana Kriya practice. This

technique is cleansing and is called the 'Ujjayi'.

The first stage begins with the relaxation of the throat and sternum. Try to concentrate on the inhalation andexhalation of breath, through rhythmic slow breathing. Ensure that the time for inhalation and exhalation is

about the same. A cycle is one inhalation, followed by one exhalation. After 20 cycles of stage one, you areready for the next stage of the Kriya.

The second stage begins with normal inhalation followed by deep exhalation. Here, exhalation lasts for a

longer time than inhalation. Be aware that the sternum and the rest of the body including the back have to

remain as relaxed as possible. Complete 20 cycles of stage two, slowly and rhythmically.

As you move into the third stage, deep inhalation is followed by normal exhalation. Inhalation takes a

longer time than exhalation, within a cycle. The same cautions as second stage apply. Complete 20 cycles

of stage three, slowly and rhythmically.