The Sudarshan Kriya, a powerful rhythmic breathing technique that facilitates physical, mental, emotional and social well-being is an integral part of Art of Living programmes.
It is preceded by Ujjayi Pranayam or long and deep breaths with constriction at the base of throat and Bhastrika or fast and forceful breaths through the nose along with arm movements.
It is today universally acclaimed for its effectiveness in eliminating stress and bringing one completely into the present moment.
As H. H. Sri Sri Ravi Shankar puts it, the Sudarshan Kriya came to him like an inspiration to bridge the gap between the worlds of inner silence and outer expression of life.
Nature is replete with various rhythms and cycles - day follows night, night follows day, seasons come and go. Similarly, there are biological rhythms to our bodies, minds and emotions. When these rhythms are in sync, we feel a sense of harmony and well-being. When stress or illness throws them out of order, we experience discomfort and discontent and feel upset and unhappy.
‘Su’ means proper, ‘darshan’ means vision, and ‘Kriya’ is a purifying practice. The Sudarshan Kriya is therefore a purifying practice, whereby one receives a proper vision of one’s true self. This unique breathing practice is a potent energizer.
Every cell becomes fully oxygenated and flooded with new life, bringing a sense of joy in the moment. And when we feel good about ourselves, love flows naturally in all our relationships with others.
The rhythmic breathing pattern of Sudarshan Kriya harmonizes the rhythms of the body and emotions and brings them in tune with the rhythms of nature. The breath connects the body and mind. Just as emotions affect our patterns of breathing, we can bring about changes in our mental and behavioral patterns by altering the rhythms of our breath. It flushes our anger, anxiety and worry; leaving the mind completely relaxed and energized.
SRI SRI EXPLAINS THE SUDARSHAN KRIYA
“I was already teaching meditation and yoga. But I felt there was something that was lacking. Though people do their spiritual practices, their life is in a sort of a compartment. They do their prayers, meditation and spiritual practices but when they come out in life, they are very different people. So, I was thinking how we can bridge this gap - between inner silence and outer expression of life. During a period of silence, the Sudarshan Kriya came like an inspiration. After I came out of the silence, I started teaching whatever i knew and people had great experiences."
"After kriya, many people feel so pure and so clear, so complete, because the consciousness, which was stuck in the matter, material, which is foreign to itself, got released from that and came back to its home.That is the sense of purity, feeling of purity."
"We need to do a cleansing process within ourselves. In sleep we get rid of fatigue, but the deeper stresses remain in our body. Sudarshan Kriya cleanses the system from the inside. The breath has a great secret to offer."
"Sudarshan Kriya is a breathing technique Combined with meditation.
See there is a rhythm in the nature, right? In the same way, there is a rhythm in the body. We have Physiological rhythm. Morning you have nature’s call, then you get hungry, then you feel sleepy. There is a particular bio rhythm we call. There’s a “chandasva”, what we call “chandha”. There is a rhythm in the mind also. Thought Pattern. And there is a rhythm in the emotional pattern. If you observe in one year, A particular time of the year, You feel differently. Anger, Interest or enthusiasm. They all come in certain patterns in life, in our spirit inside. Sudarshan kriya is harmonizing all these rhythms. So it brings that rhythm and takes about 6 days to learn, 2 hours each day."
Prana level (Life force energy) and Sudarshan Kriya
Sri Sri Ravi Shankar: There are ten types of Prana (the subtle life force energy). Of these, there are five major and five minor kinds of Prana. Today let me just talk about the five major types of Prana.
The first major type of Prana is called Prana which arises from your navel upwards to the top
of the head.
Then there is another type of Prana that goes downwards from the navel, and it is called Apana.
When the Prana level is too high, you cannot sleep; you can get insomnia and you feel very jittery. However, if the Apana level is too high, you feel so dull that you do not even want to get off the bed.
Have you had this experience? Sometimes you feel so heavy, gross, and dull. This is due to the imbalance of Apana.
The third type of Prana is Samana which is present as the digestive fire in the digestive system, i.e., in the stomach. It is the agni or the fire that helps digest the food.
Samana is that which helps indigestion, and it also helps other bodily systems. It helps in balancing the system.
Then there is Udana Vayu or Udana Prana which is somewhere near the heart region and is responsible for emotions.
In Sudarshan Kriya, people cry or they laugh, and you find that all these emotions well up. This is due to the Udana Vayu. So this Udana Vayu is responsible for all the emotions.
Then the fifth type of Prana called Vyana which is responsible for all the movement in the body. It is spread all over the body.
In Sudarshan Kriya, you feel some tingling, some energy all over the body. Have you all experienced this?
What happens in Sudarshan Kriya is, all the five Pranas get balanced, and that is why you cry, or you laugh, and you feel a tingling all over the body. That is the specialty of Sudarshan Kriya.
You also tend to feel very hungry after the Kriya, is it not so?
So, these five Prana in the body run our lives.
If Samana is imbalanced, then it gives rise to digestive problems, and you cannot digest the food properly, or you may experience nausea. All this happens because of an imbalance of the Samana Prana.
When Udana Prana is stuck, you feel an emotional block that also affects your thinking and your mind.
When the Vyana which is all over the body is imbalanced, then you have joint pain, or movement trouble, and either you become too jittery and restless, or you may feel like you do not want to do anything.
Moving around anywhere in such a state gives discomfort and creates restlessness in the body. All this is caused by the Vyana imbalance.
After Sudarshan Kriya, you would have noticed that all these imbalances go away. Has this not happened to all of you?
All earlier discomfort in the movements of the body, or its circulation, or some pains due to Vyana imbalance, all disappeared after Sudarshan Kriya
ALL ABOUT SUDARSHAN KRIYA
Interview with Sri Sri Ravi Shankar by Michael Fischman in the year 2006, when Sri Sri visited California.
Interview with Sri Sri Ravi Shankar | Sudarshan Kriya
Michael Fischman: Is enlightenment really possible for the average person?
Sri Sri: Yes, a big yes. Enlightenment is very possible for the ordinary individual. Actually, it is easier than for someone who thinks that they are special. You see, when someone thinks they are special, their ego becomes involved. “I am a great teacher,” or “I am a great writer,” that is only ego. Whenever someone is ordinary, simple, innocent and natural, that is enlightenment. Enlightenment is your very nature. It is in you already, in seed form. When you drop all the tensions and hang-ups and become natural, then it is right in your hand. We simply need to let go of the old patterns that are in the mind, just drop them. Then you see that something in you flowers and dawns. It is beautiful.
Michael Fischman: During the Art of Living Basic Course there is a lot of focus on the breath. Why is that?
Sri Sri: Our breath plays a very important role in our life. The breath is the connecting link between the inner world of the mind and the outer world of the body and environment. You see, there are seven levels of existence: body, breath, mind, intellect, memory, ego and the Being. Meditation works by bringing an effect from the level of Being to the mind. With the breath we bring this effect to the physical level as well.
Michael Fischman: How did this knowledge come about?
Sri Sri: The past several years, I have taught meditation and yoga to thousands of people all over the world. I noticed that there was something the people did not catch. They had very good experiences during meditation but on the level of the heart, joy and love did not seem to manifest and open up fully. When I began to give the Art of Living course and introduced people to Sudarshan Kriya, then there was a big difference. In a very short amount of time, people would open up.
Michael Fischman: How does the Sudarshan Kriya work?
Sri Sri: There is a rhythm in nature. Seasons come and go. In your own body, there is a rhythm too. You feel hungry at a certain time and sleepy at a certain time. The body has a particular rhythm. Life has a particular rhythm. Similarly, your breath also goes in a particular pattern. Your emotions move in a particular rhythm, as well as your thoughts. All these rhythms arise from your Being, which has its own rhythm. In Sudarshan Kriya we get into the rhythm of our Being and see how Being is permeating our emotions, our thoughts, our breath, and our bodies. Soon, every cell of the body becomes so alive and releases all the toxins and negative emotions it has stored from times past. Once again, we are able to smile from our hearts.
Michael Fischman: What effect does this practice have on relationships and the way we feel inside?
Sri Sri: However you try to hide what you feel, it definitely reflects on your face and in your actions. So, when you feel good, naturally your relationships will be good. Trying to work on the surface, or just the relationship aspect without feeling good deep inside doesn’t seem to work. People who are trying to be what they are not become unnatural and create much more tension and stress. That is why one must go deep into the source of one’s nature, one’s Being and come from there. You see, I don’t say that you will never get upset again in life. You may still get upset but the quality of your life will not be the same. You will not get so caught up in your emotions for long periods of time. People have found that after they do the Sudarshan Kriya, they are able to come back to themselves very quickly.
Michael Fischman: What is the true meaning of life?
Sri Sri: Ah . . . this you better find out for yourself. Don’t ask the meaning from me. It’s like asking me to chew your candy for you. It is not possible. Be with this question. I can tell you one thing, you are very fortunate that this question arises in your mind. One in a million people will get this question. It is a very sincere question. It means you have started your journey toward the light. Be with this question, and don’t be in such a hurry for a ready-made answer from somebody. Go deep into yourself and you will find out.
In 2003-04, Gurudev revisited Shimoga, the place where He got enlightened. Below are some of His timeless conversations.
Q: Gurudev, How do you feel to be coming here(Shimoga) after 21 years?
Sri Sri: I don’t feel like I ever left this place. I used to sit facing the river and now I’m facing you.
Q: What was your experience here(Shimoga) ?
Sri Sri : You know when I came here 21 years back. I had already travelled around the world. I taught Yoga, Asanas, Meditation. But still I was concerned about how to make people live a happy life. After being in silence for 10 days,Knowledge of Sudarshan Kriya came to me. Nature knows what to give and when to give.When we started that time, the course used to begin early in the morning and would go till 10:30-11 PM. So some people would not turn up the next day. The rest would go and bring them back. I would keep silent and everybody would also keep silent. Then people started having beautiful experiences from the 2nd day. Our first course was here (Shimoga). Over a period of time I felt that this was a little too much for some people and so we split the course into Basic and Advance course. When I first came here 21 years back we were 70 of us here and now how many are we ?. ( there were thousands of people in the satsang ! )
Q: I know it is important for me to be here with you. But I have a little conflict as it takes me away from my family. Could you comment?
Sri Sri: You know when you are here and when you go deep and get rid of all the stresses, you are also helping your family out there. The good vibration that you produce in your system doesn’t just stay with you. Don’t think that your silence course is only benefiting you. You are being in silence, you are meditating - some of it goes to your family members as well. You may have noticed, some times you sit for mediation and nothing happens to you. And most of the meditation you know, the benefits of those meditations are going to people who have crossed the other side. So when you have to clear your debts you find balance not going up. Because debt is being cleared. So many times it happens.
There is an old saying “when you meditate the effect of it reaches to seven generations of the past and seven generations of the future.” So the genes with which you are connected u know affects all those seven generations the past and the future. That is a very common saying in India. People know it. So a portion of our meditation, merits of our meditation goes to our near and dear ones. So you don’t have to have a conflict. And when you are at home doing your job, don’t think it is not spiritual. It is also my job. If you are taking care of your family know that it is not just your family it is Gurudev's family also. So the whole world belongs to me and every body is a part of my family. So if you are taking care of your family you should know you are doing a seva, a work which is a part of AOL. And when you are here, you should know whatever you are doing you are also helping your kith and kin.Where is the conflict?
BIO CHEMISTRY OF SUDARSHAN KRIYA
Ever wondered, what causes us to age, resulting in death of our body cells over the years, develop heart disease leading to plaque in the artery, or suffer from cancer causing cells to mutate and grow erratically? The answer may be simpler than we think.
Some researchers say the common denominator in all these conditions is the antioxidant status — the level of chemical process that takes place in our cells and genes. Like we measure our cholesterol level, researchers argue, we can measure our antioxidant status and determine how vulnerable we are to diseases.
The results of Sudarshan Kriya have surprised the medical fraternity across the world. In a pilot study,Biochemists at All India Institute of Medical Sciences (AIIMS) studied the effect of Sudarshan Kriya on the antioxidant status of individuals.
Before we talk about their findings, let’s step back into our biochemistry class and understand what antioxidant status means. According to the free-radical theory, the cells in our body are being constantly damaged and destroyed by oxygen radicals, similar to what dirt and rust do to our cars. Oxygen radicals are different from oxygen gas in that they are molecules that are highly charged and detrimental byproducts of cell reactions.
Our body has an antioxidant defense system that constantly searches and destroys these oxygen radicals, much like our immune system, which polices our body for foreign agents such as bacteria and viruses and eliminates them. If the antioxidant defense system of our body is weak, then the number of oxygen radicals increases, causing our cells to die quickly. This results in inflammation and plaque within our heart vessels or prompts the cells to mutate into cancer cells. If we reduce the number of oxygen radicals, we improve the antioxidant status in our body, and we live longer and lead a disease free life.
It is important that we try to reduce the level of oxygen radicals and strengthen our defense system. We can increase our antioxidant levels through our diet. A healthy diet of vegetable and fruit increases our intake of important antioxidants such as Vitamins A, C, E, and beta caroten. Some initial studies have shown the benefit of higher antioxidants in our diet, but larger studies have not detected the benefit — so the jury is still out. Smoking, alcohol and chronic psycho-social problems like work and family pressures, can increase oxidative stress. This stress affects our complex molecules and genes. Yoga and meditation can relieve this stress. Will Sudarshan Kriya have a similar effect?
The body is repeatedly exposed to environmental pollutants, and its cells continuously produce normal metabolic byproducts. Both of these factors can result in the formation of free radicals. These react with oxygen and cause oxidant damage, contributing to many diseases, including cancer and such cardiovascular diseases as heart disease and stroke. To counteract these free radicals, the human body has a defense system in the form of antioxidant enzymes. A study was conducted to assess the effect of SK&P on antioxidant enzymes.
A team lead by Dr Neeta Singh and Dr Vinod Kochupillai, former chief of IRCH and Head of Medical Oncology at IRCH ( Institute rotary cancer hospital) at AIIMS, tested the blood of 42 persons who were practicing Sudarshan Kriya for over 1 year and compared it with the blood of 42 healthy individuals who were not practicing any form of physical exercise or stress management techniques. What the researchers found was thought provoking. Clearly, the cellular activity between the two groups was different.
The Kriya practitioners had a better antioxidant status at the enzyme and the gene level. Also they had less DNA damage and cell aging. It is difficult to know if this change will lead to longer life span, decrease rates of cancer, or lessen heart disease, but “we should practice some type of breathing technique once a day to reduce stress,” said Dr Neeta Singh, who herself does it twice everyday. Though biochemical science and spirituality may seem miles apart, it is heartening to see ancient practices and modern science converging in man’s endeavour to live a richer and healthier life
Levels of three major antioxidant enzymes— superoxide dismutase (SOD), catalase, and glutathione—were all found to be significantly higher in SK&P practitioners than in the matched control group. These data suggest that people who practice SK&P have an improved antioxidant status and an enhanced defenseagainst oxidant damage
SUDARSHAN KRIYA AND ITS MIRACULOUS EFFECTS
Medical findings about the Sudarshan Kriya Yoga:
A world conference on science, consciousness and spirituality held in New Delhi noted the key findings of research conducted on the Sudarshan Kriya Yoga (SKY). Below is a simplified synopsis:
1. Less depression, more elation
Effect on Depression: SK&P has been shown to have a 68%–73% success rate in the treatment of depression, regardless of severity. Relief from depression, determined by psychiatric evaluation and standard psychiatric measures (Beck Depression Inventory, Hamilton Rating Scale for Depression, and others), was experienced within three weeks. At the threemonth follow-ups, patients remained stable and in remission. Published studies further suggest that SK&P normalises patients’ brainwave patterns, increases serum prolactin (a “well-being” hormone), and is as effective as standard anti-depressant drug regimens. Yet it is safe, free of unwanted side-effects, cost-effective, and self-empowering.
Effect on Cortisol, the “Stress Hormone:: Several studies have demonstrated significant falls in cortisol levels. In one study, blood cortisol, known as the “stress hormone,” was measured in 21 individuals, 35–50 years of age. Regular SK&P practitioners (Group 1) were compared with beginning practitioners (Group 2) during their SK&P sessions. The beginning practitioners were also measured before learning SK&P, while listening to classical music (Group 3). Among beginners, the fall in cortisol levels was significantly greater during SK&P than when listening to classical music, suggesting that SK&P produces a better relaxation response.
Regular SK&P practitioners had significantly lower blood cortisol levels at baseline than beginning practitioners, indicating that they experienced less physiological stress under the demands of daily living. The significant further fall in serum cortisol levels, during and following SK&P, among beginning and regular practitioners, suggests that regular practice of SK&P progressively develops greater levels of both relaxation and resilience to stress.
Effect on Blood Lactate: Blood lactate is another biochemical measure of stress. Participants in police training constitute a highly stressed group.
They undergo intense physical and emotional training daily. Blood lactate was measured in 10 such individuals, both before learning SK&P and after the first session. There was a significant fall in lactate levels after SK&P, suggesting that it induces a state of relaxation.
Dr Richard Brown from the USA has postulated that SKY contributes to a state of alert calmness through its effect on the vagus nerve. The vagus nerve is crucial in social bonding, empathy and love; it is the centre of our gut instincts and is crucial to our ability to perceive, observe and make complex decisions. Impaired vagal activity is found in people with depression, anxiety, panic disorders, irritable bowel syndrome, violent adults, post traumatic stress disorder, early Alzheimer’s and obesity.
2. Sleep like a baby
`Stephen Porges suggested that the different rhythms of breath in SKY stimulates different fibers of the vagus nerve. This makes SKY unique and likely to have a much wider range of effects. Interestingly, brain wave rhythms during and after SKY are similar to those of babies.
3. Think Positive
Dr Fahri Saatcioglu from Oslo did a 6-week study on the effect of SKY on the relaxation response and feeling of wellness on 109 subjects. 56 of them went through the SKY course and performed SKY yoga daily for 6 weeks. The other 53 relaxed in an armchair for 15 minutes daily for the same period. 6 weeks later, a significant increase in the experience of wellness in the SKY group was noted as compared to the ‘armchair’ group. There was a sharp decrease in anxiety, depression and stress and a marked increase in optimistic thinking in the SKY group.
4. Live longer
Dr Neeta Singh from New Delhi studied the effects of SKY on the genes that affect stress related pathways of the human body. She found an increase in vital antioxidant enzymes that are responsible for a longer life span and better protection against cancer.
5. Healthy heart, skin and blood pressure
Dr Stephen Larsen from the USA studied neurophysiological responses before, during and after SKY. The tests run were EEG (recorded at 19 cortical sites), EKG, heart rate variability, galvanic skin response, hand skin temperature, pulse plethysmography and blood pressure. He found that SKY practices produced significant changes in ALL physiological measures. It appears that over a period of time, the practitioner’s health becomes more robust, flexible and able to deal with the challenges of stress. This explains why regular practice of SKY is very important.
6. Decreased work-related stress
Dr Vedamurthachar from Bangalore studied the effect of the AOL Course on occupational stress and anxiety among 60 software engineers. At the end of a month, the 30 engineers who took the AOL course showed a sharp reduction in anxiety and improvement in stress coping skills as compared with the 30 controls.
7. SKY and vegetarian meals for good health
E G Lyulyakina from Russia studied the oral micro flora of SKY practitioners. She found that the number of microorganisms in lacto vegetarians were 2-3 times less than that in ‘non strict’ vegetarians. She concluded that practice of SKY and a vegetarian diet reduces the microbial content of the mouth.
8. Fight Cholesterol
Psychosocial stress is a major contributor to hypertension and coronary heart disease (CHD). In CHD, deposits of LDL cholesterol, fat, and other substances on the arterial walls slow or block the flow of blood, resulting in heart malfunction. A study was conducted to assess the cholesterol levels of individuals before they learned SK&P, as well as after 7 and 45 days of regular practice.
Significant drops in total cholesterol and LDL (harmful) cholesterol, as well as increases in HDL (beneficial) cholesterol were observed. These findings suggest that SK&P improves the blood cholesterol profile, and that regular practice may therefore prove to be an effective tool in preventing and arresting hypertension and CHD
Dr Chiplonkar from Pune studied the lifestyle, behavioral and health aspects of 105 adults before and after undergoing the part I Art of Living Course. She found that majority of micronutrients showed a positive correlation with sattvic foods. After the practice of SKY for 2 months, she found a significant reduction in anxiety, sharp increase in antioxidant capacity, reduction in triglycerides and a marginal reduction in oxidative stress.
9. Beneficial for cancer patients
The immune system protects us from disease. Natural killer (NK) cells are the surveillance cells of the immune system and are capable of destroying tumor cells as well as infected cells. NK cells were significantly higher (p<0.001) in the SK&P group than in either non-practicing individuals or in cancer patients in remission.
The cancer patients then learned SK&P. After 3–6 months of regular practice, there was a significant increase in the cancer patients’ NK cell count. This is particularly encouraging, since cancer survivors have abnormally low levels of NK cells, and NK cells are believed to be important in the body’s defense against new and recurring cancers.
Arielle Warner in USA studied the psycho spiritual benefits of SKY were studied in women diagnosed with breast cancer. The subjects were evaluated 2 weeks before the Art of Living Course, 8 days after the Course and after 5 weeks of regular practice. A significant improvement in quality of life, spiritual well being, positive states of mind and perceived stress was observed after the AOL course and was maintained 5 weeks later.
10. SKY rules over other similar yoga tools
Dr Janis Carter from Australia compared the effects of different modalities like Iyengar and Desikachar yoga, Qi Gong, Sudarshan Kriya Yoga and a multicomponent yoga intervention (MCYI) in treating Australian Vietnam war veterans with long standing Post traumatic Stress disorder. She found that the interventions that used many tools of yoga viz. Sudarshan Kriya Yoga and MCYI showed the greatest efficacy.
11. Psychoanalytical healing
Dr Patricia Gerberg from USA discussed the effects of doing the SKY program in a patient undergoing psychoanalysis since a long time. She found SKY useful in healing negative past impressions and the `dissociation’ that rendered the patient unable to connect with others and with his own feelings.
Dr Vinod Kochupillai, head of the Cancer Centre at AIIMS, the premiere medical institute of India, explains the scientific aspect of Sudarshan Kriya:
Latest Research on Sudarshan Kriya: Dr. Vinod Kochupillai | Sudarshan Kriya
"In today's society, psycho-neuroimmunology (PNI), often referred to as of mind-body importance, is becoming very popular. PNI shows how the mind and emotions influence both the nervous and immune systems. For instance, happy people produce chemical messengers, which travel from the nervous system to the immune system, resulting in better health.
Sudarshan kriya is a unique breathing process, which removes stress from the body. Negative toxins are flushed out and each cell is flooded with new life to energize body and mind. This experience of centeredness, freedom and fulfillment releases neuropeptides, which influence the immune system positively and hence, the whole physiology.
Both sudarshan kriya and pranayama have been researched in Nimhans, Bangalore, India, where it was found successful with 70-80 per cent patients suffering from severe depression. Abnormal brain wave patterns turned normal with regular practice.
Studies conducted at Harvard, USA, revealed that 70-80 per cent patients suffering from AIDS benefited from this process. Lymph node swellings decreased, pain was reduced, breathing and digestion improved, energy levels increased. The Republic of Slovenia conducted a research on patients suffering from multiple sclerosis. With sudarshan kriya, significant improvement was found in the patient's mobility, endurance levels and lung capacity while anxiety levels came down.
Ongoing studies at AIIMS suggest that these processes help cancer patients also. It also helps in controlling the urge to consume tobacco." .
"Health is not a mere absence of disease. It is a dynamic expression of life – in terms of how joyful, loving and enthusiastic you are.”
Health is Wealth and Prevention is better than cure. So everyday morning do Sudarshan Kriya, Pranayam, Physical Exercises, meditation.
Sudharshana Kriya is a very powerful technique of Breathing that eliminates
Stress, Fatigue and Negative emotions such as Anger, Frustration and Depression, leaving the mind calm, focused and the body energized, completely relaxed.
Sudarshan Kriya is the unrevealed secret to health, happiness, peace and an insight of life beyond!
It’s a spiritual breakthrough giving the experience of a glimpse of infinity.
Know about the Sudarshan Kriya breathing technique which can transform your health, relationships, and career. Know 99 benefits of Sudarshan Kriya
Inhale Good Health, Everyday
