Sudarshan Kriya Steps And Benefits
Nowadays keeping the body free from diseases has become a challenge. To keep the body healthy, it is recommended to include many asanas of yoga in the routine, one of which is called Sudarshan Kriya. It is very easy to do, but still people are not able to do it properly. Along with this, the benefits of doing Sudarshan Kriya have also been told here.
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What is Sudarshan Kriya ?
Sudarshan Kriya is a rhythmic and powerful breathing technique. Its name is a combination of two Sanskrit words, in which Su means right and Darshan means to see. It can be helpful in relieving mental conditions like stress, fatigue, negative thoughts, depression. This yoga is specially done for stress management . There are many benefits of doing Sudarshan Kriya, which we will talk about in detail in the article.
Benefits of Doing Sudarshan Kriya
The benefits of doing Sudarshan Kriya can be seen in many health problems, which we are going to tell in detail below.
1. Stress Relief
Sudarshan Kriya i.e. this breathing technique is a unique way to keep the nervous system balanced, which can reduce mental and stress related problems. A study available on the website of the NCBI (National Center for Biotechnology Information) suggests that regular practice of it induces an antidepressant response, which may reduce levels of stress hormones such as cortisol and adrenocorticotropic.
In addition, the practice of Sudarshan Kriya can also reduce stress levels in people who are addicted to alcohol . On this basis, it can be assumed that the benefits of doing Sudarshan Kriya include relieving stress.
2. Improve Sleep
Practicing Sudarshan Kriya can be beneficial for improving sleep. Actually, stress is also one of the reasons for insomnia, while it has already been told in the article that Sudarshan Kriya is helpful in stress management. This is the reason why regular practice of Sudarshan Kriya Yoga can relieve stress as well as improve sleep quality .
3. Aids in Cholesterol Control
The benefits of doing Sudarshan Kriya can also be achieved to control cholesterol. In a study available on NCBI, people who practiced Sudarshan Kriya regularly for four months saw a decrease in not only blood sugar levels, but also total cholesterol and triglycerides levels . In such a situation, it can be believed that the practice of Sudarshan Kriya daily can be helpful in keeping cholesterol balanced.
4. Energy Helper
Regular practice of Sudarshan Kriya can increase energy in the body. In fact, according to research, continuous practice of Sudarshan Kriya restores energy in the body, so that a person can feel energetic. Not only this, Sudarshan Kriya can also be helpful in promoting attention and alertness.
How to do Sudarshan Kriya
Sudarshan Kriya Yoga includes a wide range of poses ranging from neck rotation to shoulder rotation, Peacock Asana, Swing, Half Moon Stretch, Breath of Joy, Cat Pose, Butterfly Pose, Cradle Pose, Locust Pose and Mountain Pose. To do this, four different steps have to be completed, which we are going to explain in detail below.
So let’s know what are the Sudarshan Kriya Steps:
1. Ujjayi Pranayama (Victorious Breath):
First of all sit in meditation posture. This is a slow breath technique. While doing this, while inhaling and exhaling, focus on the breath. In this way, at least two to four breaths should be taken in a minute. By doing this action, one gets physical and mental peace along with alertness.
2. Bhastrika Pranayama (Bellows Breath):
Now we will do Bhastrika Pranayama. This is Deep Breathing Technique. While doing this, the breath is taken in rapidly and in 1 minute about 30 breaths and exhalations have to be done.
3. Om Chanting:
After Bhastrika Pranayama, chant Om thrice while meditating with eyes closed. Rest for 15 seconds after each mantra. It gives peace of mind along with getting positive energy.
4. Sudarshan Kriya:
This is followed by Sudarshan Kriya, which is considered as a technique to gain control over the breath. This is a unique form of cyclic breathing. In this, different movements of the breath are done in a rhythm. This is the reason why special trainer is needed to learn Sudarshan Kriya.
Some Precautions For Sudarshan Kriya
Here we are going to tell some precautions, which are necessary to keep in mind while doing Sudarshan Kriya.
- Sudarshan Kriya is a breathing technique. In such a situation, if you are suffering from any kind of breathing disorder or problem, then do not do this exercise.
- Before doing Sudarshan Kriya, be sure to consult a certified yoga trainer and practice it under his supervision.
- A woman must take the advice of a doctor before doing Sudarshan Kriya Yoga during pregnancy.
- During menstruation, women should do this action only after consulting a doctor.
- Never do Sudarshan Kriya immediately after eating food.
- Yoga can be more beneficial in the morning on an empty stomach.
- Do yoga by laying a yoga mat in the open air and in a clean place.
Who Can Do Sudarshan Kriya
Anyone who is 18 years old or above can learn this technique. You are a housewife, or student, employed or industrialist, politician or actor; Sudarshan Kriya balances your mind, emotions and body. So far, more than 450 million people from 156 countries including India have learned Sudarshan Kriya and practice Sudarshan Kriya online or at their home.
Side Effect of Sudarshan Kriya
Many international organizations have told in their research that there is no side effect of any kind by doing this pranayama. Just while doing this, you should start it only under the supervision of a yoga teacher. Never try to start it by yourself.
Secret of Sudarshan Kriya
Breathing is the first truth of life. No person can survive without breathing. Whenever a child is born, the first thing he takes is his breath. From life to death, a person survives only by taking breath.
Through this article it must have become clear that what is Sudarshan Kriya and what can be the benefits of doing Sudarshan Kriya. It is really a very effective yoga, which can be done easily. If you want to get the benefits of it, then practice it under the supervision of an expert. Also keep in mind that it is not a cure for any disease. It can not only keep you healthy but also provide protection against certain diseases.
Frequently Asked Questions about Sudarshan Kriya(FAQ)
1. What Are the Steps in Sudarshan Kriya?
1. Ujjayi Pranayama (Victorious Breath)
2. Bhastrika Pranayama
3. Om Chanting
4. Sudarshan Kriya
2. When should Sudarshan Kriya be done?
Wake up early in the morning and chant Om, if possible, get up in Brahma Muhurta and chant Om in a loud voice. While meditating on the universe, close your eyes and while breathing from your belly, chant Om.
3. Should Sudarshan Kriya be done on an empty stomach?
You need to make Sudarshan Kriya a part of your morning routine. Ideally, this is the first thing you do when you wake up. Because it culminates in a meditation, doing it on an empty stomach immediately after waking up will allow you to get the full benefits of the practice.
4. How often should I do Sudarshan Kriya?
It should not be practiced more than once a day.