Sudarshan Kriya Count



Sudarshan kriya yoga (SKY) is a type of cyclical controlled breathing practice with roots in traditional yoga that provides relief for depression, and it is taught by the nonprofit Art of Living Foundation. It has four distinct components. Detailed descriptions of the four main SKY breathing techniques are as follows. “Of all the 20 types of yoga, including Kundalini Yoga, this is the highest Kriya. This meditation cuts through all darkness. It will give you a new start. It is the simplest kriya, but at the same time the hardest. It cuts through all barriers of the neurotic or psychotic inside-nature. From reducing stress to getting better rest, these techniques have a demonstrated measurable impact on quality of life. Over 65 independent studies conducted on four continents and published in peer-reviewed journals, have demonstrated a comprehensive range of benefits from practicing Sudarshan Kriya, and related breathing exercises taught at the TLEX Institute.

Sudarshan Kriya Count

Pranayam Count

The DVD contains count for three stage pranayamas, which is part of Sudarshan kria your daily yoga practice. You can practice this technique whenever you want and be sure that the effect on your mind and body will be positive. Will increase your concentration and recharge your energy.

Art of Living Yoga is a mild and effective program created with the inspiration of Sri Sri Ravi Shankar, integrating the various paths of yoga, especially hatha yoga, leading to the union of body, mind and breath.

Yoga is a science that leads the way in exploring human nature and its aim is to reach pure consciousness, peace and bliss in us. Yoga reveals the hidden laws that govern the mind and gives us the means to deal with emotions such as anger, remorse, guilt, envy, fear.

When these emotions we cover our vital energy depletes our body engaged, our mind is enervate. Through the techniques of yoga - physical and breathing exercises, meditation and relaxation, and through the application of knowledge in everyday life we ​​recharge the body and mind, we gain valuable time for yourself, your work, your family and for society. Yoga teaches us how to keep our balance when we are joyful and happy, and how to move successfully through stressful situations, keeping control. Or simply put - through yoga we take care of our body and mind, as to touch our spirit (source), which gives us energy and harmonize our lives, make us happier, calmer and more successful.

Sri Sri Ravi Shankar, the founder of Art of Living Foundation, has given the world a great variety of guided meditations and meditation courses. Each of the courses of The Art of Living - Art of living program for happiness, Art of Living Part 2, Sri Sri Yoga, Art of Meditation and DSN offer guided meditation.

This and many more Yoga lessons, are available on this website and in the bookstore of the Art of Living.

This month I’m experimenting with Sudarshan Kriya. Below is my cheatsheet for how I’m incorporating it into my routine. It’s only been a few days, but having tried Love and Kindness meditation, Transcendental Meditation, and Mindfulness meditation, I can say that I walk out of my Sudarshan Kriya sessions with a larger effect on wellbeing than other kinds of meditation. For that reason alone, I’m hopeful it’ll become a permanent part of my routine.

Why Sudarshan Kriya?

  • 56% reduction in cortisol (stress hormone)
  • 218% increase in deep sleep
  • 500% increase in lymphocyte count (enhanced immune function)
  • 50% increase in prolactine (well-being hormone)
  • 70% decrease in remission rate of depression in 1 month.

There are over 70 independent studies (probably more by the time you read this).You can learn more here as well as at the bottom of this post where I go through the best studies in my opinion.

Cheatsheet

This is my personal “rendition” gathered from YouTube and the various research papers on the subject.The Art of Living organization suggests you pay to have a teacher help you through your practice. I’ll leave that up to the reader.

3-Stage Pranayama

  • Stage 1
    • While sitting, put thumbs on hip bones.
    • 8 rounds of breaths
    • 4 in, 4 hold, 6 out, 2 hold
  • Stage 2
    • Thumbs under armpits, fingertips touching
    • 8 rounds of breaths
    • 4 in, 4 hold, 6 out, 2 hold
  • Stage 3
    • Elbow up to the sky, arms touching ears
    • 4 in, 4 hold, 6 out, 2 hold
  • Rest Stage
    • 5 normal breaths, wrists on lap pointed up

Sudarshan Kriya Count Sheet

Bhastrika

  • Hyperventilation: stand up tall, shoulders rested.
  • Breathe as you go up and extend your fingers and stretch out palms.
  • 30 times (or as many as comfortable), breathe sharping in and sharping out from nose

  • 3 rounds, with 5 normal breaths of rest between rounds.

Om Chants (3)

  • Should sound like: O U M
  • Feel the vibrations in the abdomen, chest, and throat.

Sudarshan Kriya Count Chart

Sudarshan Kriya

  • 10 breaths with different pacing: slow, medium, fast.

Papers

While researching SK I stumbled across some cool articles that described the mechanisms of action of meditation.