3 Most Powerful Yoga Pranayamas and Kriyas – Sodarshan Chakra Kriya – Part 1

Sodarshan Chakra Kriya – Part 1

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Sodarshan Chakra Kriya Video

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Pranayama, the science of breathing and breath control, is undoubtedly one of the greatest arts one can learn and practice for spiritual growth and personal development.  It holds within itself the power to transform the lowest most gross to the highest most refined.  This transforming power of pranayama can act upon any and all levels of your being, whether that be physical, emotional, mental or spiritual (energetic).  This science has been perfected over the centuries in the East and was mostly kept secret, only handed down verbally from Guru to a deserving disciple.  Now, it is much more available to those who seek it, but I still feel that the knowledge really only finds those who are deserving of it.  Having said that, life has brought you here now, so take this opportunity and discover the tremendous power of the Science of Pranayama.

The 3 Pranayamas I am going to present here are typically not for beginners.  Fortunately, all 3 have modifications, which you can start out with first before building up to the advanced techniques.  I will also present these modifications here and I strongly suggest you start with them first before jumping ahead to the advanced techniques.  In moving forward sanely, gently and systematically you will prepare the system to better handle the affects of the advanced forms.  This systematic approach is not only much safer, but is also better for extracting the full benefits of the pranayamas.  Part 1 of this series is about Sodarshan Chakra Kriya.  Before I go into Sodarshan Chakra Kriya, I want to give some quick guidelines that should be followed for all 3 pranayamas in this series.

Basic Guidelines for practicing Pranayama:

  1. Do not practice any advanced pranayama if you are unwell.  Only do light easy pranayamas.
  2. Clothing should be loose and should not restrict the movement of the abdomen.  Our breathing is already very shallow, we don’t need to compound the issue further by hampering the natural movement of our diaphragm.
  3. Your stomach should be empty.  Which means you need to wait at least 2-3 hours after a meal before practicing pranayama.
  4. If possible practice in the early morning.  Early morning is the best time to practice your sadhana (spiritual work).  For more information and help on this you can read The Secret on How to Become an Early Riser.
  5. You should sit in a comfortable position, preferably in some variation of cross legged (sukh asana).  For more information on  sukh  asana or other positions you can sit in (like a chair) see Silent Mind Meditation Program: Basic Meditations – Chapter 7
  6. Most importantly, DO NOT STRAIN.  I cannot emphasize that enough.  Take your time, you will enjoy your practice more and you will be able to establish a regular routine as you will not dread doing your daily work.
  7. One last thing.  The pranayamas being taught here, when practiced sincerely over time, can bestow great power to the practitioner.  Normally, these techniques were not transcribed and as mentioned earlier, were taught only to those held in great trust, so I ask you to respect that trust and agree to not in any way misuse the powers obtained from the practices described below.

Sodarshan Chakra Kriya:

Background:  Sodarshan Chakra Kriya (set) was taught to me by my Kundalini Yoga teacher Ravi Singh who studied it under the guidance of Yogi Bhajan.  It dates back a few thousand years and is reputed among all the known Yogas, including Kundalini Yoga, to be the most powerful Pranayama exercise there is.  You will notice that it is called a kriya, although a kriya typically is a complete set of asanas and yogic exercises (see Introduction to Kundalini Yoga for more information on kriyas and how Kundalini Yoga works in general), it also applies in some cases to a single exercise, which is very complete in and of itself.  Sodarshan Chakra Kriya is a pranayama exercise that is exactly that, very complete and also very powerful.

Benefits of Sodharshan Chakra Kriya:  The superlatives describing Sodarshan Chakra Kriya are lavish to say the least.  In Yoga terms it will give you Nao Niddhi (the nine precious virtues) and Artha Siddhi (the 18 occult powers).  These 27 facets contain all of human life and in acquiring them you perfect all that can be perfected in a human.  Given this Kriya’s reputation for bestowing Psychic and Yogic Powers, it is is often practiced by those interested in acquiring these siddhis (powers).  There is no harm in this, as long the powers are used for the benefit of others and to assist you in your spiritual progress.  This kriya, though, is equally valuable to those interested in the final goal of human life – to see and merge with the Divine Non-Dual nature of Reality.  This is because, it is very effective in dissolving the blockages (granthis) caused by frozen emotional debris in the nadis (the channels for the movement of Kundalini Energy) and as the channels are purified greater flow of kundalini is facilitated allowing for the chakras (energy vortexes) to be activated and balanced.  In turn, the activation of the chakras and this greater flow of Kundalini Shakti (energy) leads to the refinement of awareness which allows one to penetrate the veil of illusion – that Reality consists of duality.

Sodarshan  Chakra Kriya also dramatically improves your physical wellbeing.  In fact, as you practice it you will start to feel quite invincible over time.  It expands your nervous system, respiratory system and helps your digestive system.  I find that the most profound health benefit is a boost to the immune system when I practice this kriya regularly.  Overall the kriya promotes peace, joy and strength.

Description of Sodarshan Chakra Kriya:  Sit up straight, have your spine erect and bring head back slightly (not up) so your chin is subtly drawn in and back like a soldier at attention.  This aligns your spine with the back of your head and is also called Jalandhara Bandha.  Your eyes should be 1/10th open looking down at the tip of your nose.  Rest your left hand on your left knee.  Block your right nostril with your right thumb and have the remaining fingers pointing upwards.  Now breathe in deeply through the left nostril filling your lungs to capacity.  Lower your right hand now and place it on your right knee.  With your breath held in (Antar Kumbhaka) begin to pump your stomach (pulling in the abdominal muscles) to the mantra “Wahay Guru”.  You will pump your stomach 3 times for each iteration of Wahay Guru.  Once for Wa, once for Hay and once for Guru.  The mantra should be chanted mentally of course, since the breath is held in.  Chant for a total of 16 Wahay Gurus, so for a total of 48 stomach pumps with the breath held in.  Then raise your right hand, close off the left nostril with your right pinkie and breathe out of your right nostril.  This completes 1 cycle – breathe in through left nostril, hold and pump, breathe out through right nostril.  Continue to repeat this cycle for the duration of the kriya.

Duration:  There is no formal time duration for Sodarshan Chakra Kriya; it is left up to the practitioner to determine what is right for them.  Below I will give the recommendations when I discuss the modifications.

Beginners Sodarshan Chakra Kriya:  Modify kriya as follows:  Do only 1 pump for each chant of Wahay Guru.  So in total with your breath held in you will do 16 pumps per cycle.  Also, reduce the force of the pump to where you are comfortable.  Start with 3 minutes and build up to 11 minutes.  The kriya should be practiced daily.

Intermeditates Sodarshan Chakra Kriya:  Modify kriya as follows:  Do only 2 pumps for each chant of Wahay Guru.  One for Wahay and one for Guru.  So in total you will do 32 pumps with your breath held in per cycle.  Pump your stomach with a moderate force.  You should try to do 11 minutes, then go to 22 minutes and then to 31 minutes daily.

Advanced Sodarshan Chakra Kriya:  Do the kriya as described above in the description section.  You should be pumping your stomach with full force and you should do 31 minutes daily.  The commitment should be to do 40 days without missing a day, 31 minutes each day.  This was exactly the requirement by Ravi for his Kundalini Yoga teacher’s training course as well.  If you miss a day, you go back to 1 and start over till you complete 40 days.

Perfected Sodarshan Chakra Kriya:  Yes there is more, you are not done yet :-D.  To do the perfect and complete kriya and thus extract the maximum benefit and reach super human caliber, the requirement is to do 62 minutes per day and build it up to 2 1/2 hours everyday.  If you can discipline yourself to do that, the kriya will provide everything needed in all areas of your life.

Design of Sodarshan Chakra Kriya:  This kriya bestows its many blessings by taking full advantage of many important aspects of Pranayama and Yoga numerology.  Below are some of the details behind this successful design.

  1. Breathing in through the left nostril activates the right hemisphere of the brain.  This hemisphere is responsible for your meditative, creative and artistic powers.  Activating it helps unleash and grow these aspects of your nature.
  2. The number 16 is associated with the Ajna Chakra, also know as the Third Eye, Divine Eye or the Eye of Shiva.  Chanting the mantra Wahay Guru 16 times activates Ajna Chakra, which is responsible for many psychic abilities and the power of intuition and wisdom.
  3. The mantra itself, Wahay Guru, means ecstasy beyond words and represents one’s higher consciousness.  Chanting this mantra attracts this divine energy towards one.
  4. Pumping the navel helps ignite and awaken Kundalini Shakti so she can make her ascent up the primary Nadi (Shushumna) all the up to the Crown Chakra (Sahasrara Chakra) activating, rejuvenating, balancing and healing all the other Chakras and associated organs in her path.

In part 2 and 3 of this series I will describe and detail 2 more powerful Yoga Pranayamas that I hope will be of value to you in your spiritual growth and personal development.

Article Series - 3 Most Powerful Yoga Pranayamas and Kriyas

  1. 3 Most Powerful Yoga Pranayamas and Kriyas - Sodarshan Chakra Kriya - Part 1
  2. 3 Most Powerful Yoga Pranayamas and Kriyas - Golden Nugget Yoga Pranayama - Part 2


What's Next:

Read Related Articles Below:

Related Posts:

  1. Brain Development and Enlightenment Part II: Vitalize Energy (Kundalini)
  2. 10 Important Guidelines for Kundalini Yoga Practice
  3. Kundalini Yoga – The Yoga of Energy & Awareness
  4. SM Meditation Program: Yoga for Energy (Kundalini): Chapter 9
  5. Kundalini Yoga Set: Morning Wakeup Series

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336 Responses to “3 Most Powerful Yoga Pranayamas and Kriyas – Sodarshan Chakra Kriya – Part 1”

  1. 1
    81st Carnival of Healing » Reiki Blogger Says:

    [...] Anmol Mehta presents 3 Most Powerful Yoga Pranayamas and Kriyas – Part 1 from Mastery of Meditation, Enlightenment & Kundalini Yoga Pranayama is breathing and breath control (says the post). This is a very detailed post and well worth a look if you find meditation and yoga interesting. I actually liked this so much I had to include another post from the site The secret on How to Become an Early Riser. Which to quickly summarize for those reading on their mobile and deciding whether they will check back later, is all about passion. Not strapping your mobile phone to your forehead. But, finding the things that really drive you. [...]

  2. 2
    Carnival of Creative Growth #1 | Energies of Creation Says:

    [...] Anmol Mehta presents 3 Most Powerful Yoga Pranayamas and Kriyas – Part 1 posted at Mastery of Meditation, Enlightenment & Kundalini Yoga. The author states that this breathing exercise (yoga pranayama) is famous for building one’s creative, artistic and holistic nature and abilities. This article is clearly written and well detailed for those who wish to follow the practice themselves. [...]

  3. 3
    Lexi Sundell Says:

    This article is now included in the Carnival of Creative Growth #1 at http://www.energiesofcreation.com/carnival-of-creative-growth/carnival-of-creative-growth-1/.
    Come see the other excellent and diverse articles!
    Thank you for submitting this article.

  4. 4
    Anmol Mehta Says:

    Thanks Lexi for including this article in your carnival and for doing a great job hosting it.

  5. 5
    Blog Carnival 5 Says:

    [...] Anmol Mehta presents 3 Most Powerful Yoga Pranayamas and Kriyas – Part 1 posted at Mastery of Meditation, Enlightenment & Kundalini Yoga. [...]

  6. 6
    Brain Blogging, Seventh Edition | GNIF Brain Blogger Says:

    [...] Anmol Mehta presents 3 Most Powerful Yoga Pranayamas and Kriyas – Part 1 posted at Mastery of Meditation, Enlightenment & Kundalini Yoga, saying, “This breathing exercise is designed to activate the right hemisphere of the brain, thus helping develop one’s creative, intuitive and holistic nature and ability.” [...]

  7. 7
    Chris Charles Says:

    I´ve been doing sodarshan kriya for about 400 days 15-17mins. I started with just 5mins. Do you ever worry about overheating the organs. How long have you practiced this for and have you found a sense of euqanimity and peace within yourself? Please write to me, I´m feeling depressed maybe SCK is doing some cleaning, hopefully it will pass.

  8. 8
    Anmol Mehta Says:

    Hi Chris, I practiced Sodarshan Chakra Kriya for 31 minutes daily for several months in a row a few years back, it does generate heat if I recall, but I was also doing a great deal of tough Kundalini Yoga at that time and was comfortable with SCK. It is hard to assess your situation remotely. A few suggestions though…

    1. You may want to switch from doing SCK to a passive, silent meditation for a week or so. If its emotional cleansing the situation will continue, if its a physical response to SCK it should abate.
    2. Don’t indulge the depression further via negative thinking, but don’t escape it either unless it is severe. You need to move forward intelligently treading the middle path, by not running away and also not "overloading the bullock cart".
    3. You may wish to switch to the modified beginner or intermediate version for a few weeks and gauge the response.
    4. If there is a good Kundalini Yoga Teacher in your vicinity it may be worth discussing it with them face to face, if the situation remains difficult.
    5. Although I feel quite certain you are doing SCK correctly you may just wish to review the details carefully. Let me know how you progress and I will try to guide further.

  9. 9
    Chris Charles Says:

    Thank you for your response. The next day i was released from this sadness. All meditation is cleaning house and can´t be pleasant..it is the bliss felt after that reminds me that I´m on the right path for me….bless your baggage when it comes up..it´s a sign that the meditation is working and remember in your darkest hour the light is just around the corner so continue the practice minmum for 5mins this is powerful stuff…I´m interested in building my navel center will SCK do this for me?

  10. 10
    Anmol Mehta Says:

    Hi Chris, I am happy you stayed strong and come through. Although SCK will help build your naval center, I suggest the following Kriya which is designed precisely for that…


    You may wish to look at Week 2 of this course below, as it involves SCK and building the Naval Center using the Kriya above as well. Since you do a much longer SCK you may wish to do that instead of the Sound Awareness Meditation that is part of the course. Here is the URL for that…


    Let me know how you make out.

  11. 11
    81st Carnival of Healing | Holism Says:

    [...] Anmol Mehta presents 3 Most energetic Yoga Pranayamas and Kriyas – Part 1 from Mastery of Meditation, Enlightenment & Kundalini Yoga Pranayama is breathing and breath control (says the post). and I thought the before and after photos were nice. Lessons from a family therapist. “The term “song” as used in the Holy Scriptures (Shir and/or Shirah) refers not only to mere singing, but additionally to a different type of spiritual phenomenon..” [...]

  12. 12
    srikant khedkar Says:

    Thank you I should be starting from tomorrow morning.  I am reading it to understand it thoroughly.

  13. 13
    Anmol Mehta Says:

    Hi Srikant, Excellent, let me know if anything is unclear or if you run into any questions or issues. You are also welcome to post your feedback on the website as well. Best Wishes, Anmol

  14. 14
    Anonymous Says:

    great site — very informative

  15. 15
    Anmol Mehta Says:

    Anonymous: Thank you for your positive feedback.

  16. 16
    susan Says:

    I’ve been doing the sck for 3 weeks, but the first two weeks were only for 7 minutes everyday. I remember a slight depression during these two weeks, like there was no point to life…people called my attention and told me it wasn’t like me… I couldn’t figure out what it was, then I read other comments and thought that it might be my cleaning out the garbage, so to speak. Now… I am doing 31 minutes everyday, but not pumping very hard…. no symptoms, but I am making sure I do a complete corpse pose for 5 minutes afterwards.

  17. 17
    Anmol Mehta Says:

    Hi Susan,

    Yes SCK will help clear the subconscious mind effectively. You are proceeding the right way as you don’t want the Dam to break suddenly and drown in the flood of “garbage” that comes up. Since this is a powerful pranayama technique that uses breath retention, systematic progress, as you are doing, is perfect. Keep Going !!

  18. 18
    susan Says:

    dear Anmol:

    It certainly seems working…I am clearing them out at night when I sleep…in dreams that project past happenings….you wouldn’t believe half of the worthless stuff that has been coming up… they are things that happened like 20 years ago and were not even that important. Today, the 31 minutes came and went like a breeze and I feel much better.

    One interesting side effect to all this is a slight nonchalance to other people and their intrigues. I see right through them, and tend to ignore…..they are quite perplexed… normally, since I would have given the shirt off my back, I’d be very easy going and be quite accomodating…. I am different now…not that i’ve become mean, but I’ve become freer psychologically…..

  19. 19
    Anmol Mehta Says:

    Dear Susan,

    Great to hear the progress and purification you are going through. To see the comings and goings taking place on the tapestry of life and not being too bothered is actually a quality of the witnessing consciousness. It is emerging in you… go all the way.

  20. 20
    susan Says:

    Dear Anmol:

    Is there a significance to having to do this kriya on 40 straight days?

    Also, what is the difference between this kriya and say a lot of other chanting that you see in http://www.sanskritmantra.com

    just wondering,


  21. 21
    Anmol Mehta Says:

    Dear Susan,

    Yes 40 days is the minimum requirement for establishing a new routine. Furthermore, it is recommended to try to master a Kundalini Yoga Kriya and experience its benefits, as opposed to only dabbling in various Kriyas “lightly”. The 40 days is a time frame within which you should start to experience some of the benefits that Sodarshan Chakra Kriya bestows.

    I have not studied the Mantra work of Thomas Ashley-Farrand, but, the difference here is that SCK uses a combination of Mantra w/ Pranayama and Bandhas to accelerate the benefits, as opposed to techniques that just utilize chanting. So from a Mantra point of view, they are probably equivalent, but, from a Kriya point of view more mechanisms besides just Mantra are utilized to expedite the gains.


  22. 22
    susan Says:

    Dear Anmol:

    It’s really becoming a daily habit without much effort + I am hearing beautiful music in my head when I am zoned out. Some of the habits I’ve given up is the eating of junk food. I switched to a vegetarian diet about a month ago, but have “made up the difference” through supplementing my diet with useless junk food… after doing SCK for a week, I no longer “need’ satisfying my desire for junk food.

    I was wondering about the Nao Niddhi (the nine precious virtues) and Artha Siddhi (the 18 occult powers)…. I am not desirous of gaining these, but I would like to know what they are, so I am not surprised in case I acquire any one of these.

    highest regards,

  23. 23
    susan Says:

    Everything they say about this kriya is true….. it’s been roughly 32 days since I started this kriya… I don’t think I’ll stop… it will become a part of my daily life… the first thing I do when I wake up…. sometimes, I skip my kundalini yoga routine in the morning for lack of time, but I do not skip this kriya… I am now up to a relaxed 40 minutes per day, and even hear the mantra for the rest of the day… that continual beautiful rhythm…my dreams at night have had lots of water in the form of rain, downpours, snow, even hail… sorta like a cleansing of the whole system. The only regret I have is not have discovered it sooner, but I suspect the universe and it’s workings have saved the best for last. It has affected the rest of my kundalini work in a positive way, esp the upper chakras… I feel the subtle body a lot more strongly when I do kundalini yoga after the sck.

    Thanks again Anmol for the guidance…

  24. 24
    Anmol Mehta Says:


    Great to hear this. I am sure your abiding passion will inspire many on their own journeys.

    BTW: The siddhis are provided by Sage Pantanjali in Book 3 of the Yoga Sutras. They include psychic powers such as astral travel, clairvoyance, clairaudience, move instantly in time & space, levitation etc…

  25. 25
    Chris Charles Says:

    Susan great to hear that you are keeping up. Nonchalance and seeing through duality to see things are they are. Should more garbage come up and your having a rough time back off on the time. If in a time crunch just do 5mins. to maintain the energy pattern. 1000 days for mastery. I find my day goes so much smoother with SCK..i do it every morning. Pump lightly during mentral period. Like you i wish a had discovered KY at 20 rather than 30. It would have saved me from alot of heartache. Wahe guru- 500 days ? 22mins. Keep up and you will be kept up. I´d like to know if any veterans out there would be willing to give their input 1000+ days or people who do it 62mins. Sometimes i find excessive heat can make me snappy after. Mantak chias 6 healings sounds of tao are specifically for dealing with heat in the organs and getting rid of it. I´ve found this to be a nice addition. Only takes 10 mins. Could this heat be hurting us as well as purifying us. YB died at a relatively young age compared to other yoga teachers. Could he have cooked himself by raising kundalini through the fire channel repeatedly. I know alot of people complain about excessive heat after white tantra. Tao meditation brings chi/prana down through the water channel and stores in the belly. What is your opinion of the this? I´m continuing with 1000 days of SCK but would like to hear what longtime practitioners would have to say. KY has changed my like and for that I´m grateful but have some reservation about overheating my body and organs which are sensative. I posted on the yahoo group kundalini yoga so far noone has anything to say about this Respectfully, Chris Charles

  26. 26
    Anmol Mehta Says:

    Hi Chris,

    I certainly suggest to undertake a pitta pacifying diet and lifestyle if you find yourself “heated” within or exhibiting irritability as a result of SCK. You can get an introduction to this (Ayurveda and Self Healing) in the following article, but, I will put up the details of “sheetali pranayama” which will also help cool the system. Extra heat long term will create imbalances which you should take steps to avoid.



  27. 27
    susan Says:

    MMM… I am not so sure I want to acquire these siddhis. I already could hear what people think before this kriya, and believe me…not that interesting. What this kriya can help do, though, is not be so focused on the chattering outside. People talking start resembling chickens clucking.

    I stay with 40 minutes per day, but it’s rather easy. I am slow to move, so I don’t really move up in time unless I absolutely have to. Like today, 40 min came and went like a breeze, but I would probably wait a long time before moving up in time.

    Concerning the heat… I have limited experience, but I did notice that my stomach is a lot more finicky about food choices…otherwise, it will reject it… I’ve also found myself craving mineral water, unleavened bread, middle eastern food…

    I was wondering that even though this kriya is supposed to clear out the nadis…but knowing that the heart chakra is one of the hardest chakras to open up, could it be that the prana acquired on the lower chakras are stuck in between the Muladhara and the heart?

  28. 28
    Anmol Mehta Says:


    The approach you have taken of relaxed steady progress is perfect. In this push push push get results world, many could learn from your attitude and devotion.


  29. 29
    Anmol Mehta Says:

    Hi Carol,

    You had posted here a few days ago and asked for your comment not be made public regarding Breath of Fire, Sodarshan Chakra Kriya and Depression. I have tried to email you back but it has bounced back. My recommendation for depression is to try So-Hum Mantra meditation as that is often indicated to help cure depression. Please also email me at anmol@anmolmehta.com to discuss further your questions. Here is the link to So-hum mantra meditation…



  30. 30
    sagy Says:

    I have been practicing SCK for a few days and I am unable to hold my breath for 16 Wahay Gurus and keeping my eyes 1/10 open while staring at the tip of my nose, will I be simply improve on this through practice?

  31. 31
    Anmol Mehta Says:

    Hi Sagy,

    Yes you will definitely improve, but please, if 16 is a strain, begin instead with 8 and work your way up. It is never good to strain when practicing pranayama.

    Also, you can just have the eyes 1/10th open looking down and not worry so much about concentrating on the tip of the nose. If necessary you may also close the eyes.

    Let me know how your progress goes.

    All Good Wishes,

  32. 32
    5 Daily Requirements for a Fantastic Life : KatalinaMau.com Says:

    [...] Anmol Mehta is a Yoga Teacher & Zen Expert. His extensive site, Free Guided Chakra Meditation & Kundalini Yoga Poses, offers Free Kundalini Yoga Pranayamas & Sets. Also find lively spiritual discussions on the Free Guided Chakra Meditation Practice, Kundalini Yoga Pranayamas & Zen Meditation Blog. [...]

  33. 33
    Tatiana Says:

    Hi Anmon,
    I would like to start breathing exercises and yoga. But where can I find out which breathing exercises and yoga postures that are not recomended during pregnancy?
    Thanks, Tatiana

  34. 34
    Anmol Mehta Says:

    Hi Tatiana,

    I know, I know. I have been asked to get the pregnancy and kids yoga sections up and running. It is planned for the near future.

    For now, the general recommendation is not to do any breathing exercise that requires to to pump the abdomen vigorously. So if the pranayama requires that, do it only gently.

    Also, careful about pranayamas generating too much heat in the body, as your blood supply is already going to be up 50% and you are going to be feeling quite hot as it is. So again, do these breathing exercises only gently.

    Hope this helps. Hope to get more detailed info up on the blog soon.

    All Good Wishes,

  35. 35
    andrea Says:

    Dear Dear Being:
    I have practiced Kundalini yoga on occasions and with several teachers (all students of Yogi Bahjan’s teachings), but have been unable to find someone I can take classes with in my area. I will be starting the beginners class tomorrow to review and get back in the rythm of a practice. The timing of this is so very guided and an immediate answer to my request of the universe and my guides and masters.
    God bless you and keep you in His loving hands always for your offering on your website.
    Now I can finally study, follow and create a consistent practice of a “discipline” which my body has always reacted to as if it knows exactly what it is doing (my body moves in the direction and position seconds before the teacher describes the position) even when my head knew nothing.
    I have been reading Guru Rattana’s work for years and know Mahanrishi and Nurbakaur, but they are over an hour away, so difficult to take classes with them. I would very much enjoy coming to your studio (I live in cherry Hill) at some point in the near future to meet such an amazing being.
    In deep gratitude and joy for all you do and for your presence on this planet,

  36. 36
    Anmol Mehta Says:

    Dear Andrea,

    You humble me with such kind words. I am glad the site is helping you reestablish the practice, which seems to be blossoming from within you.

    Thank you for your presence and participation on Mastery of Meditation, and would love to have you join us in class anytime.

    All Good Wishes,

  37. 37
    Free Yoga Exercises for Weight Loss Program Says:

    [...] In my teacher’s training course, we had to do the Powerful Sodarshan Chakra Kriyas for 31 minutes a day for 40 days.  In addition, the agreement was that if we missed a day, we have to start over :-).  That is the type of character you must have in order to break out of mediocrity and live at your highest potential.  I am sure you can can lose the weight you seek to lose, burn the excess fat you do not need and get health and fit.  You have the potential, you have the power, just hone your intent and commit to your yoga or fitness routine.  What do you have to lose…. except the weight ;-). [...]

  38. 38
    Free Online Kundalini Yoga Kriyas E-Book Says:

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  39. 39
    C. Says:


    Thanks for all the great information on your website, it is nice to be able to read about others successfully practicing and I also read Nisergatta too (and live in NJ). Also the energy coming off your site is totally fantastic.

    Was wondering if you could help me out with some information — I started this kriya listed, not too long ago, and then came across your site. The question I have is: have been trying to do the maximum pumps and at times when I feel stronger I can manage it for 11 minutes, there are times when I get tired toward the end and cannot hold my breath as long so I do the three pumps for wha-hey-guru, but don’t do 16 reps. of all three pumps. Is it better for me to start with your beginner style and work that up to 31 min. or more and then try to do more pumps and hold my breath longer etc. Or is it okay to not do the full amount of reps for part of the time etc.?

    I am hoping that this Kriya is going to help me with negativity that has been lurking in my life due to past abuse issues where I reacted negativly to it and the negativity that was pushed out on me when I was a young child, it seems to have logded in the tissues in my body and becomes active at certain times of the month, I have tried many different things and nothing has helped except receiving energy from someone who is highly advanced and powerful, which does help, but I don’t want to have to rely on that. So far I have noticed that this kriya helps but if I am not in the right place mentally to begin with it seems a lot less effective and doesn’t take the negativity away.

    Hoping that with time and a longer duration it will be effective.

    Do you also have any other suggestions for making my vibration very high with a high amplification of it? In my one study, and also Dr. Hawkins teaches that only a stronger energy can overcome another. (only the stronger spiritual energy can overcome a carnal energy if the spiritual one is stronger). This is my goal to be able to overcome that negative to build my spiritual energy so high and strong that it will overcome anything else. Any suggestions? One mentor had me trying everything that Nisergatta talks about in his book. I was working at it, but the negative energy still went about doing it’s thing and it makes me physically ill. I feel like the carnal energy has a consciousness and life of it’s own and is constantly trying to take me over. The most frustrating this is that I don’t want to be that and know what is happening yet so far have been unable to stop it. This has only started 9 yrs. ago when I went through trauma, had been on a spiritual path, and went to therapy where they urged me to “feel all my feelings” and it was all to my detriment — those feelings will not go away now….

    Thanks so much!!!! Appreciate your help.


  40. 40
    Sotantar Singh Says:

    Sat Nam,
    I just found this fantastic site in a google search for sodarshan kriya. I am on day 34 of doing sck 11 minutes a day. Great to see so many posts regarding this kriya.
    I will write some of my expiriences later.
    For now I am still wondering what the 3rd powerfull kriya is.
    When can I read the 3rd part?

    Thanks a lot Sotantar

  41. 41
    Anmol Mehta Says:

    Sat Nam Sotantar,

    Your energy is coming right through the blog my friend:-D.

    The third most powerful pranayama, in my opinion of course, got integrated into the Online Yoga Pranayama E-book that I later put together for the website.

    It is Anuloma Viloma Pranyama (or Alternate Nostril Breathing). I only have the basic version available here on the website. Here is that link if you are interested…

    Anuloma Viloma (Nadi Shuddhi Pranayama)

    Would love to hear your experiences with Sodarshan Kriya when you time to share.


  42. 42
    Richard Says:

    Hi, I am new to the site and am really interested, but I am not exactly sure what “stomach pumping” is, and if I actually have a proper technique for this exercise. Is there a video you could refer me to?

  43. 43
    Anmol Mehta Says:

    Hi Richard,

    Yes there is a video with the stomach pump technique (which is essentially just sucking/pulling your stomach wall in towards your spine and then releasing it).

    It is also part of the Prosperity and Weath Meditation and the video is here….

    Infinite Energy & Prosperity Meditation Technique


  44. 44
    Anmol Mehta Says:

    Hi C,

    Sodarshan Chakra Kriya will certainly help, I suggest building up to 31 mins at a capacity that you are comfortable with. You can intersperse 16 pumps whenever the 48 become too much.

    Other meditation that would help, would be So Hum Mantra Meditation, with keeping in mind that your True Self is not the mind/body/senses but the infinite Witnessing Consciousness. I feel this can be helpful to you, specially as you have mentioned that your state of mind influences the strength of the negative feelings within you.

    All Good Wishes,

  45. 45
    Carlos Says:

    Thanks you for the videos!

  46. 46
    Anmol Mehta Says:

    Hi Carlos,

    Most welcome my friend.


  47. 47
    anthony Says:

    anmol im doing this kriya in class 101
    im tempted to hear about the benefits, but im just going to let them come by suprise

  48. 48
    dan Says:

    is there a problem if i do this exercice and i also do the prosperity and infnity meditation?

  49. 49
    Anmol Mehta Says:


    Great approach, actually the best approach. Just do your part, the results will naturally follow.


  50. 50
    Anmol Mehta Says:

    Hi Dan,

    No, not a problem. Just be careful of too much heat being generated in your system. If you find yourself running too hot, slow down and let me know, I will suggest some countering techniques.

    All Good Wishes,

  51. 51
    vedik shetty Says:

    hey ammol,

    can i do this kriya in vajrasana posture

  52. 52
    Anmol Mehta Says:

    Dear Vedik,

    Yes you can substitute Vajra Asana for sitting cross legged. You can also sit up on a chair. Most important is to keep the spine straight.


  53. 53
    Sotantar Singh Says:

    Sat Nam Anmol,
    as I promised, I write some of my experiences with the sodarchan chakra kriya. Today is my day 100. Unfortunatly I can’t say much about the effects of the meditation, because the last 100 days I did 6 meditations every day. So I really can’t sort out where effects come from. May be I find out the next 900 days:-)

    So far I can just tell you something about the technical side of it. When I started, I had massive problems with pumping the navel 48 times. After 3 minutes it started to get more difficult to pump it. By 7 minutes it was sometimes painfull. I forgot to say, that I did sck 11 minutes every day about 20 minutes after getting up and sometimes one more time before going to bed.

    I did not know that there are easier versions by then. After about 40 days it became much easier without pain. One round was about 35 to 45 seconds. When I was concentrating this was usually no problem. But when I started being absorbed by whatever thoughts, it immediately got like hell to do the 16 times of the mantra. It was like dying with no breath left to do more pumps. With concentrating on the nosetip again the panic disappeared very soon.

    After 50 days I took my right hand down on my knee in gyan mudra between the times of blocking the nostrils for breathing. I found it more comfortable not having my hand in my vision all along the meditiation.
    The last 30 days it was getting more easy every day. What helped a lot, was when I started to do the one minute breath lately. You know breath in for 20 seconds, hold it in for 20 seconds and breath out for 20 seconds. May be this takes quite a while to learn and establish, but it is certainly supporting the sck.

    I will give you some more feedback later. May be I will discover something more.

    All the best from Sotantar Singh

  54. 54
    dan Says:

    what are the 18 ocult powers?

  55. 55
    iiiiii Says:

    Can i do all 3 of this powerful pranyamas? will clear my nadis faster? Is it safe to use them all at diffrent times of the day?

  56. 56
    Dennis Says:

    Hi, I’m giving this a try because I want to live a better healthier lifestyle.

  57. 57
    Benefits of Free Kundalini Yoga Techniques | Your True Stories Says:

    [...] This Kundalini Yoga Technique, which I indicated as one of the Most Powerful Yoga Exercises, has proven to be of enormous benefit to many, including your’s truly.  With this technique though, I do suggest to be careful about over heating the system as it can generate a lot of internal heat if done for long periods of time.  Here is what one yogi had to say about Sodarshan Chakra Kriya in a recent email: It’s a great relief that you have posted such a powerful meditation (sodarshan chakra kriya), because I am a very depressed person and with very weak character. [...]

  58. 58
    Sotantar Singh Says:

    I would be carefull if you are not a experienced yogi to do sodarshan chakra kriya more than 31 minutes a day.
    One of my teachers said, you have to master your 3rd chakra first, by doing about 5 minutes of stretchpose every day to make shure you can stand the heat and have an open manipura chakra to let the kundalini energy easily pass it.

  59. 59
    Anmol Mehta Says:

    Hi Sotantar,

    Yes, absolutely agree and your teacher has given very sound advise regarding this. 31 mins a day of the full form of Sodarshan Chakra Kriya is a good level to achieve and stay at till one develops the necessary systems to handle more of the energy this kriya promotes.

    I also recommend using other “Pitta” (heat) pacifying techniques when doing Sodarshan Chakra Kriya to keep the Doshas in balance.

    It is great to have your presence and input here on Mastery of Meditation.


  60. 60
    Anmol Mehta Says:

    Hi Dennis,

    Good choice of pranayama to do to improve yourself dramatically. Just don’t overdo it when starting out.


  61. 61
    Anmol Mehta Says:

    Hi iiiii,

    I suggest to do Sodarshan Chakra Kriya and Anuloma Viloma Pranayama (Chakra Balancing Pranayama) to clear the Nadis.

    You may do them in any order and any time. Just follow the guidelines I have layed out in the following article…

    Beginners Guide to Yoga Pranayama.


  62. 62
    haran Says:

    Dear Anmol,

    Today I read your meditation & yoga techniques. The articles are really very good and easy to grasp. Just to introduce i am a fresher..had not done any yoga before. I had a doubt in my mind. I used to do only meditation earlier as we are taught to do it three times a day. I used to do it twice a day. After few weeks i got this burning/tingling (not sure how to express it) sensation between the eyebrows. When i used to concentrate more the sensation would rise. Do you think its normal and i should continue doing the meditation or do you suggest any thingelse. Generally i do get this sensation even say when i am writing to you now. So i am a little bit confused as to what this sensation could be.

  63. 63
    Anmol Mehta Says:

    Dear Haran,

    This is perfectly normal, I have similar sensations, as do many others who practice yoga and meditation over a period of time. Only advise with regard to this is if the pressue gets immense (on rare occasion during meditation), like it is expanding and getting very intense, then back off and don’t push it.

    Otherwise it is no problem and generally indicates the activation of the Third Eye Chakra (Ajna Chakra).

    Glad you are enjoying the website and thank you for your feedback.


  64. 64
    dan Says:

    i dont have heat problems with sck the only feeling i get is this genttle energy at my head. Still i cant do 3 pumps. not even one single repetition.

  65. 65
    Krishnan Says:

    Hello Anmol,

    I recently came across your excellent website. I believe you are doing a great work of simplistically detailing the meditation/yoga kriyas.
    A brief background: 4-5 yrs ago I attended a sudarshan kriya course(thro’ my company) with Art Of Living. I guess that is another modified version of SCK. Since then I was regularly doing the kriya for about 8 months & then stopped. I am also a slightly random at excercise/meditation/yoga.
    After seeing your website, I have been motivated & have just started with SCK (part 1). I am following the Beginner instruction. I have a question – when do I need to start of the beginner of GNY (part 2).

  66. 66
    Anmol Mehta Says:

    Hi Dan,

    To build lung capacity the following breathing exercise is very helpful. Give it a shot…

    If the stomach muscles are tiring then there are some good sets to build them up, let me know.

    4 Part Deep Breathing for Energy


  67. 67
    Anmol Mehta Says:

    Hi Krishnan,

    Glad you are enjoying the website and being inspired by it. The hardest part of sadhana is consistency over the long term, so I assure you you are not alone in that.

    I would suggest to just work on SCK and not worry about developing or starting GNY yet. SCK benefits are tremendous (be careful of overheating or overdoing it though), so if it appeals to you stick to SCK for a while and see how you feel.

    If you want to add more to your practice, I would suggest adding meditation, instead of GNY, at this stage.


  68. 68
    Sotantar Singh Says:

    Hi Krishnan,

    there is a big difference between Sudarshan Kriya from Shri Shri Ravi Shankar and / or ‘The Art of Living’ and the Sodarshan Chakra Kriya from Yogi Bhajan.
    It is two meditations, please don’t mix it up.

    Sat Nam Sotantar

  69. 69
    anthony Says:

    anmol i think im breathing too deeply, i breath in to the point where my chest expands, is that too much?
    am i still doing it right?
    and how many pumps are done per minute on beginner, and intermidate verson

  70. 70
    Anmol Mehta Says:

    Hi Anthony,

    It is ok to breathe in deeply. More than per minute, for beginner do 16 pumps per cycle, and for intermediate do 22. I think I will plan a video of Sodarshan Chakra Kriya to help make it even more clear, but I hope my response above helps.


  71. 71
    Krishnan Says:

    Thank you for your responses (Anmol & Sotantar).

    Anmol, i have some more queries :) its now about 30 days since i started sck. i have been doing it in the morning hrs just before bath. I hope it is fine (as in do u need to give a gap after the kriya before performing any other activity (e.g. bath, eat/drink).

    by the end of 11th minute sweat beads (sometimes flow!) covers my forehead. Am i doing anything wrong?

    also i find it difficult to keep my eyes 1/10th open, so i keep it closed. will it impact the results of doing this kriya?

    what is the advisable time to graduate to the intermediate sck?

    Many thanks

  72. 72
    Anmol Mehta Says:

    Hi Krishnan,

    After SCK, it is fine to do other activities, but please do take some time and rest before that.

    The time to graduate is when you can do the Kriya without excessive strain.

    Sweat is fine, be careful about overheating as I mentioned before.

    You can close your eyes, it is ok.


  73. 73
    padmaja Says:

    Nice 3 pranayama techniques explained in this blog. But i could not concentrate on those. Why is that?

  74. 74
    Anmol Mehta Says:

    Hi Padmaja,

    You should pick just one to do. I suggest sodarshan chakra kriya and try the beginner’s version. Let me know how it goes. If concentration needs to be increased there are some good meditations for that (Trataka & Zazen).


  75. 75
    Gurumustuk Singh Says:

    You can also watch a video of Yogi Bhajan talking about this meditation.

  76. 76
    Anmol Mehta Says:

    Dear Gurumustuk,

    Appreciate you stopping by and sharing this resource with all of us.


  77. 77
    Kenny Says:

    Greetings Anmol,
    I hope that all is well with you and your family.
    Regarding SCK, should I be filling the diaphragm as well as the lungs before beginning the pumping? This results in a very full feeling doing the pumping. I do this because I learned long ago about doing Complete Breathing years ago.
    Isn’t it pleasant to see how popular the website is?
    May You Be Happy and Grateful,

  78. 78
    Anmol Mehta Says:

    Hi Kenny,

    I would take a deep breath, but not do any extra effort to completely fill the upper lungs as well.

    Also, when pumping focus on the lower navel area as opposed to the upper area doing which would lead to additional pressure in the chest region.

    It is certainly nice to see the website growing and others benefiting from this work.


  79. 79
    Babu George Says:

    Dear Anmol,
    I have a doubt regarding Sudarshana Chakra kriya. Is the complete kriya consists of breath in through left nostril,hold and pump, and breath out through the right nostril. Or is there a reverse cycle, like breathe in through the right nostril,hold and pump and breathe out through the left nostril. Please advise.

  80. 80
    Anmol Mehta Says:

    Dear Babu,

    SUdarshana (Art of Living) is not the same as SOdarshan Chakra Kriya (Kundalini Yoga), thus perhaps the confusion.

    For Sodarshan Chakra Kriya, the breathing is as described above (in through left and out through right).

    This kriya is very potent, so start off slow and build up gently.

    All Good Wishes,

  81. 81
    Anthony Says:

    anmol, sometimes i cant do sodarshan kriya in the morning because my left nostril is blocked, is there a way i can prevent this from happening, like changing my diet or changing my life habits
    also im looking for a kriya that can take care of my sexual urges
    thanks alot

  82. 82
    Alex Says:

    Hey Anthony, there’s an exercise that can be done to “transmute” your sexual urges to a higher use, instead of suppressing it. It’s part of some ancient exercises called “5 Tibetan Rites”, and it is actually a special one, therefore the 6th one. If you would like to try it out, here’s the link “http://www.bioresonant.com/tibetan6.html”
    Make sure you read, as there are some very important notices and warnings.

  83. 83
    Anmol Mehta Says:

    Hi Anthony,

    Usually one nostril, then the other dominates at a particular time (the cycle is 2.5 hours). So I would suggest shifting your time a little to see if it helps.

    Also, sleeping on your right side will open your left nostril.

    One last suggestion is to try Jal Neti to see if it will help.

    You can try the resource Alex has suggested. I would suggest the following 2 items.

    1. Become an impersonal witness to the sexual urge. Neither suppress nor indulge and see what happens. Keep an eye on your energy and creativity.

    2. You can practice Sat Kriya, described in article below to transmute sexual energy.

    Tantric Technique to Raise Sexual Energy – Sat Kriya


  84. 84
    martin Says:

    Hi Anmol,

    I followed your advice and started practicing this pranayama daily, currently I seem to be where I can easily do 16 pumps for 11 minutes, but 32 pumps for 11 minutes is a bit strenuous.

    I notice that when I sit in sukhasana – the only cross legged position I can do for longer time – my abdomen gets restricted somehow. I get get a lot less air in than when I sit on my heels or when I stand for my 90 minute long Qigong sessions.

    it feels like my abodmen cannot go much further than relatively flat, and when I sit on my heels or stand I can make my abdomen come out like I have a belly…

    what do you think is wrong with my posture? being on my heels for too long tires me and being in sukhasana too long tires my abdominal muscles, because of that restriction.

    thanks in advance

  85. 85
    Anmol Mehta Says:

    Hi Martin,

    The trick is to use a very firm Zafu or Smile Cushion. It will make a big difference. Sit on the front 1/3 of the zafu. See my video on Zen Meditation Technique for a demo. Also, the article Tools & Tips for Meditation has some pics and info on the use of the Smile Cushion. It has been a very big help to me with issues just like yours.


  86. 86
    Prateek Says:

    sat nam

    sorry for posting again but had to change the blog address.

    Anmol ,lots of thanks to you for sharing the beginner,intermediate versions of this kriya.for such a long time (over two years) i had been trying to develop a consistent practise of sodarshan kriya along with getting some experience of doing this kriya for longer times.but with the advanced version it was not happening.So now i have started with intermediate version and have been able to do 31 minutes.its a sheer joy to do it.Though there is a constant battle with mind going on as mind is always trying to give up and get up out of the posture and kriya,but none the less it is very enjoyable.I have also started a blog on sodarshan kriya (this kriay has halways been fascinating me)along with my practise,where i post my experience about its practise and other things about sodarshan kriya that i have come to conclude and know overtime.So i would be grateful if you could checkout my blog and if you find any contradicting information then please do let me know.here is my blog address.

  87. 87
    Prateek Says:

    sat nam

    sorry for posting again but had to change the blog address.


  88. 88
    Anmol Mehta Says:

    Sat Nam Prateek,

    Just came back from visiting your blog and reading your latest post. Great stuff. I am sure many many will benefit from it. Keep it up.


  89. 89
    Prateek Says:

    sat nam

    Thanks Anmol for checking out.

  90. 90
    anthony Says:

    anmol can you explain to me what a geomancer is?
    its very confusing to me

  91. 91
    ra Says:

    Dear Anthony,

    Wikipedia gives a very lengthy and astute explanation of this practice, in case you want to take a look.

    Be well,


  92. 92
    C.E.F. Says:

    Hey anmol, ive been having problems with heat since i started SCK so now I drink extra water but (like one person said above) i sometimes feel depressed but always feel better after the episode so my question is will this pass (as this is my first week) or shoud I slow down my practice? I guess i would anser my own question if I add that ive been doin the advanced version for about 1 to 2 hours a day and also jog 3 times a week so i slowed down but is it ok to do kundalini yoga, the pranayams and jog in a weeks course of time or do you have the perfect suggestion for me? (waitin to hear your reply and godbless you for the wisdom on this page)

  93. 93
    Anmol Mehta Says:

    Dear CEF,

    Its ok to mix exercises with Kundalini Yoga such as jogging.

    Heat issue w/ SCK is common, but first advise is to slow down and learn how to effectively reduce heat in the system.

    Using Ayurveda to do this, is most effective. You want to reduce “Pitta” in the system. Drinking water, practicing some Sheetali Pranayama, adding cooling foods such as yogurt and aloe vera juice etc, will all help. I have not written an article specifically on this, so just search the web for anti-pitta diet or reduce pitta program.

    Here is an article on Ayurveda though that will help get you started.

    Introduction to Ayurveda.

    Kundalini Yoga combined with Ayurveda is a very good system.


  94. 94
    Jorge Says:


    It is great to see that this forum has been increasing in viewers, that means there is much more interaction to enhance readers’ understandings. However, one post had attracted my attention. About doing 32 pumps, this is maybe the first source that I have come across that states that one should do 32 pumps. In the book THE MIND, of yogiji and gurucharan, it is stated that during the practice of sodarshan, one should do 16 wha-hey-gurus(wha-hey-guru 3 pumps), or 16 cycles of 3 pumps each. So shouldn’t the total wha-hey-guru cycle be 48 pumps, and not 32?
    The writings are on pg 188 of the book THE MIND, 1st edition, 1998.

  95. 95
    Jorge Says:

    after reading closely I did notice that you mention chanting 16 wha-hey-guroos, and therefore, supporting the notion of 48 pumps. It is just not written in the perfected section. Thanks for the info and sorry if I caused any uneeded confusion.

  96. 96
    Anmol Mehta Says:

    Hi Jorge,

    Thanks for stopping by. I do think you make a good point, and I will mention the number of pumps in the advanced section for clarity as well.


  97. 97
    jorge Says:

    thanks for the quick answer. I was afterwards doing something funny but dangerous.
    I was mistakenly counting 32 wha hey gurus in my practice, twice the requirement, which made me feel really stressed after the second round.
    I noticed that i really had to do 16, which at my current level are not as hard to do. I know I’m proud of doing 7 min, of SCK, but just wanted to point out that once a yogi gets practice, he/she does SCK as something of second nature. It just keeps becoming a little hard for me sometimes because I’m trying to combat an addiction. Once I give in to the addiction crave, what was a 15 round of SCK, now becomes a 9 round. The addiction definitely plays a strong role in strengthening that ego voice that makes you more dependent on the environment.

  98. 98
    Anmol Mehta Says:

    Hi Jorge,

    Yes SCK certainly gets much easier as we practice and our capacity increases. Glad you figured out that the count was 16, that is more than plenty :-).

    Best wishes in overcoming your addiction.


  99. 99
    Committing to a Forty Day Sadhana of Sodarshan Chakra Kriya | Prana Flow NZ Says:

    [...] This kriya is meant to be one of the most powerful pranayama techniques in yoga. I discovered it via this excellent post at Mastery of Meditation, Yoga and Zen – 3 Most Powerful Yoga Pranayamas and Kriyas – Sodarshan Chakra Kriya – Part 1. Anmol gives expert instructions in how to perform this kriya for the beginner, intermediate or experienced practitioner. I’m starting out at the intermediate level, committing to 11 minutes a day of this breathing technique. [...]

  100. 100
    viraj dandekar Says:

    i want to learn sudharshanchakra

  101. 101
    viraj dandekar Says:

    any remidy is there for baldness

  102. 102
    Shwetha Says:

    Hi Amol,

    I get a lot of negative thoughts which make me unhappy and also scare me…Will SCK hep me eliminate them??.I have read that it will clear the mind and subconscious of any blockages..I started practising it today and felt little good…

  103. 103
    Anmol Mehta Says:

    Hi Viraj,

    Just to be clear this is Sodarshan Chakra Kriya, and is different from Sudarshan Kriya, but it is certainly worth learning.

    For baldness, Ayurveda has quite a few suggestions. I have not written on this topic, but you should be able to research it easily on the web.


  104. 104
    Anmol Mehta Says:

    Hi Swetha,

    Yes SCK will help you, but if it gets too much, switch to Sohum Mantra meditation for some time (and include Kapalbhati to continue the cleansing).

    I will write an article on how to deal with these negative thoughts soon, as I see a lot of readers facing this issue. Please be on the lookout for that.


  105. 105
    Shwetha Says:

    Thanks Anmol..I will pactise these regularly. One more thing..I feel that some negativities are present in my sub-conscious. If I keep myself busy and think positive I feel fine..But over a period of time when I am bored or free these negativities start pouring in..I hope the pranayamas will help me cleanse the sub-conscious as well..

  106. 106
    Day 1 to 7: Forty Day Sadhana of Sodarshan Chakra Kriya | Prana Flow NZ Says:

    [...] No matter what is going on in my day, no matter how I am feeling, I know I can take eleven minutes out to myself to do this practice of sodarshan chakra kriya, and afterward I always feel better. One of the most noticeable benefits has been clarity in the mind. I’ve been dealing with a lot of mind chatter in the past week, and the difference after my eleven minute practice is like the difference between the height of a downpour and a passing shower. [...]

  107. 107
    rain77 Says:

    Dear Anmol,
    Is there any substitute for sheetali pranayama for cooling down the heat generated from practising SCK? I found that when i do sheetali, i’m feel bloated follow with pain in my neck.
    Hope to hear from u soon. Lastly, thank you so much for bringing these helpful pranayama in our lives.

  108. 108
    MichelleSmith Says:

    Dear Anmol,
    2day being an off from work, I felt that though I have read about Sudarshan Kriya on ur site why not try it out. Half an hour after practising this Kriya (2day being my first day) as prescribed by you, there was tremendous heat in my entire body and I was shaking like a person who is weak or an anaemic. I immediately fed myself some ginger cookies. The heat did disappear after a few minutes but it took some time for me to stop shaking. R these symptoms in any way related to this kriya coz I am at home on all Saturdays but never did I feel weak for not feeding myself or my body burning.

  109. 109
    Anmol Mehta Says:

    Dear Rain77,

    Use an anti-pitta diet to help cool your system as well (anti-heat diet, search the web, I have not given one yet, although Intro to Ayurveda article can guide you). In addition you can try Sheetkari Panayama (search for it on the web, as I have not written about it yet either :-).


  110. 110
    Anmol Mehta Says:

    Dear MichelleSmith,

    Please only start with 3 minutes of the beginner’s version first and go forwards slowly. This is a very powerful exercise and you need to build up your capacity slowly over time.

    Please see hints for cooling the system, when doing this pranayama in the comments above.


  111. 111
    Anmol Mehta Says:

    Hi Swtha,

    Over time yoga and meditation will cleanse your system of these negative patterns as well. If they do remain, they will be like clouds in the sky, and you will be unaffected by their occasion presence.


  112. 112
    Shwetha Says:

    Thanks Anmol, Its been 3 days since I have started the SCK and pranayamas. I hav caught cold. It could be because of the weather here. I have become aware of one thin that the negative thoughts are due to some fear within me. So I have also started practicing Kundalini Cat-Cow pose and Cat pose.. I hope this is fne and will help me.

  113. 113
    Shwetha Says:

    One more thing Anmol Can I practise these pranayamas when I have cold and my nose is blocked?


  114. 114
    Yoga Resilience | YogaBodyNews Says:

    [...] Today I’m feeling a bit sore after over-exerting myself these past few days, so it was light on the asana and heavy on the pranayama. One of my favorite pranayamas is from the Kundalini tradition — Sodarshan Chakra Kriya. To learn more about it and practice it yourself, click here for an excellent explanation of the kriya along with beginner, intermediate and advanced versions. [...]

  115. 115
    Yoga Resilience | Yoga 365 Says:

    [...] Today I’m feeling a bit bruise after over-exerting myself these past couple of days, so it was light on the asana and complicated on the pranayama. One of my the one preferred pranayamas is from the Kundalini convention — Sodarshan Chakra Kriya. To sense some-more about it and use it yourself, click here for an glorious reason of the kriya along with beginner, middle and modernized versions. [...]

  116. 116
    Felix O Says:

    Hello Anmol,
    I came across this article and it appears that this kriya is the best overall meditation for well being. I plan to start this kriya slowly and build up from the time as I become comfortable with it. I would like to eventually move into the higher rankings of this exercise but I was wondering since I don’t have much time, if it would be acceptable to practice in shorter times throughout the day. Example: a few minutes in the morning, a few minutes during my break at school/ work, a few minutes before bed? Of course I won’t be doing that straight off the bat since I’ve read a lot about starting slowly at first, but would something like that example be safe to do once I become more comfortable with the exercise?

  117. 117
    Anmol Mehta Says:

    Hi Swetha,

    In general never force or strain during pranayama. So if the nose is blocked you may have to take a break. The following guide will be useful to you…

    Beginner’s Guide to Yoga Pranayama


  118. 118
    Anmol Mehta Says:

    Hi Felix,

    Good to hear you are planning to take up Sodarshan Chakra Kriya seriously.

    Early on as you develop your practice you can spread out the exercise over several segments. Although, at some point it is good to do the pranayama at one sitting for extended periods of time, as that bestows more benefits.


  119. 119
    prateek Says:

    sat nam Anmol

    what should be the force of navel pumping ?….there is a discussion about sodarshan in the kundalini yoga yahoo groups and it has been mentioned that in the due time the pumps become “impercievable”…..does that mean we dont need to pump the navel point all the way back ?

    here is the reply:

    Yes, It’s 48 pumps, but you can start at just 4 “Wha Hey Guroo”‘s and
    > work your way up to 8, then 12, then 16.
    > One thing to keep in mind is that eventually these pumps will get very
    > minimal to the point of being almost imperceivable over time. Most
    > people tend to overexert the pumps in SCK.
    > It may help you to practice this exercise to train your lower naval to
    > pump faster and more efficiently:
    > Take a deep, smooth and slow inhale while pumping your naval 4-10
    > times. Exhale slowly and smoothly while pumping your naval 4-10 times.
    > Sounds crazy eh?
    > Yes. Most people don’t know this little fact, but your diaphragm and
    > naval muscles are two totally independent muscle (groups). So learn to
    > separate them with this exercise. It will have far reaching
    > significance in many of your other KY exercises too.
    > Do this exercise for 11 long breaths 3 times per day and in one week,
    > 48 pumps will seem like nothing! And you will easily do it in the 30
    > second span that YB suggested for SCK with plenty of air to spare.
    > Let me know how it works out.
    > Yours with Blessings,
    > Fateh Singh

  120. 120
    Day 14 to 21: Forty Day Sadhana of Sodarshan Chakra Kriya | Prana Flow NZ Says:

    [...] But these moments of release and surrender are matched by incredible experiences of ease, of joy, of wonder, of effortless being. This week in particular, I have been practicing Sodarshan Chakra Kriya earlier in the morning and have found it sets up my entire day. This morning, I was awake before my 6am alarm and couldn’t wait to get up and meditate. I was excited about it, looking forward to it… in fact, in general, I’m more excited and enthusiastic about life than I have ever been. [...]

  121. 121
    Shwetha Says:

    Hi Anmol,

    I have been regularly doing SCK now for 11-20 mins with just a single pump..Sometimes my mind wanders deeply into the past and uncovers thoughts and uneazy feelings of that time. It makes me uncomfortable at times. Is that the way SCK works? I hope I am doing it correctly. I am also doing kapalabhati and soham mantra meditation. Should I stop SCK for sometime? Please suggest.

  122. 122
    Anmol Mehta Says:

    Sat Nam Prateek,

    The answer I was given by my teacher, Ravi Singh, when I asked this very same question was to do the pumps as forcefully as you can.

    I would think good firm pumps is where the answer lies.


  123. 123
    Anmol Mehta Says:

    Hi Swetha,

    Many yogis go through a phase where a lot of negativity comes up during SCK, or even during silent meditation. Without it overwhelming you, it is good if you can see this uncomfortable phase through. If it gets too much, back off by reducing the length of time you do it for and then increase it again, once it becomes manageable.


  124. 124
    Day 22 to 31: Forty Day Sadhana of Sodarshan Chakra Kriya | Prana Flow NZ Says:

    [...] This week during my eleven minute practice of sodarshan chakra kriya, I have found myself breathless far more than last week. It’s important in pranayama not to force anything, so when I feel breathless, I have a choice. Do I push on through and continue with the breathing, or do I take a break until my breathing feels calm again? I’ve been opting to walk the middle road here, continuing on with the pranayama but not doing the breath pumps or mantra until I feel calm again. It usually only takes a couple of rounds of inhaling and exhaling (through alternate nostrils) to start the pumping and mantra again. [...]

  125. 125
    HowTo Project Chi. White Tantra | Kundalini Yoga Meditation | Yoga For Health Says:

    [...] 3 Most Powerful Yoga Pranayamas and Kriyas – Sodarshan Chakra … Share and Enjoy: [...]

  126. 126
    Prateek Says:

    sat nam

    Anmol you replied to Krishnan’s query that eyes can be closed….whereas i have read it at many places that eyes SHOULDNOT be blosed during sck ?? and that Yogiji has said that this kriya is not to be done with closed eyes …

  127. 127
    Anmol Mehta Says:

    Sat Nam Prateek,

    The Kriya in it’s pure form is to be done with eyes 1/10th open, but if that is proving to be an obstacle early on, I feel one can do with eyes closed till one is able to address this aspect of it.

    But, yes as you have indicated the correct form of SCK is certainly with eyes 1/10th open.


  128. 128
    5 Daily Requirements for a Fantastic Life - BLOGa.uni.cc Says:

    [...] 5. Complete your daily affairs: Don’t procrastinate, don’t delay, don’t put off what needs to done. The old proverbs are very wise. “A stitch in time saves nine” and “Don’t put off till tomorrow what can be done today”. Life, the moment, provides challenges to you and when you meet them, life opens up. If they linger, they are like blockages, they prevent your life from moving forward. Your inner voice will constantly remind you what needs to be completed. Heed this suggestion and you will be surprised at the rewards. Anmol Mehta is a Yoga Teacher & Zen Expert. His extensive site, Free Guided Chakra Meditation & Kundalini Yoga Poses, offers Free Kundalini Yoga Pranayamas & Sets. Also find lively spiritual discussions on the Free Guided Chakra Meditation Practice, Kundalini Yoga Pranayamas & Zen Meditation Blog. Other posts in Advice10 Proven Steps to Defuse CriticismWhen is criticism most painful? * When you’re happily minding your own business and don’t expect it at all? * When you already know you’ve made a mistake and are trying to correct it? * When someone is "only trying to help you" by offering you "feedback" that you have not asked for … [...]

  129. 129
    Anonymous Says:

    Dear Anmol, Have your posted the third part of this post? I am not able to locate it in your site. If so, could you provide me the link? Dhanyavaad.

  130. 130
    Anonymous Says:

    hi Anmol,

    u’ve mentioned about introducing a video for SCK, is it put up on the portal yet?

  131. 131
    dan Says:

    hi anmol,
    i’ve done a mistake and overdone this kriya, and i fell something in my neck and a little lower on my chest. when i try to breath in deeply i cough. any suggestion?

  132. 132
    Anmol Mehta Says:


    The Free Online Pranayama E-book took over for this series. The third most powerful is the Advanced Version of Nadi Shrodhan Pranayama, that is not posted, but the beginner’s version which is very good too has been posted in the book above.

    Here is the link to that

    Nadi Shrodhan Pranayama


  133. 133
    Anmol Mehta Says:


    No don’t have the video uploaded yet, but that is planned in the next round of videos I am making.


  134. 134
    Anmol Mehta Says:

    Hi Dan,

    Both these issues should resolve themselves, just take a break from this Kriya. Do gentle long deep breathing keeping the diaphragm relaxed. Let me know how it goes.


  135. 135
    dan Says:

    i am allready felling better coughs are almost gone. still i will wait some time until i restart with this kriya.

  136. 136
    Day 40: Completion of my Forty Day Sadhana of Sodarshan Chakra Kriya | Prana Flow NZ Says:

    [...] I looked forward to those eleven minutes (so achievable, barely the length of two add breaks, or two songs.) I never knew what I would experience went I sat down to do Sodarshan Chakra Kriya, which consists of silently chanting a mantra – Mahay Gury – 16 times with the breath held in, and pumping the stomach three times to each chant. Not forgetting of course the 90% closed eyes focusing on the tip of the nose… [...]

  137. 137
    Ra Says:

    Hi Prana Flow friend

    I am so glad to see your post (we spoke by e-mail once during your first shot at the practice)….I will check your site to see if you recorded your recent experiences!
    Also, i am hoping you used Wahay Guru rather than Mahay Guru???


  138. 138
    Ra Says:

    Dear Viraj

    See “The Eye of Revelation” (Book) for a baldness cure related to performing the 5 rites of rejuvenation, for one. Go to Jerry’s Rare Books for an overview, and to order an inexpensive download, go to The Booklocker.
    Best wishes

  139. 139
    Ra Says:

    Dear Anmol,

    I’m enthralled by the ease and instant results from SCK and would like to ask your help in tweaking details, if you have time. The I Ching advised that i practice it, but not to become intoxicated with results….i can see this will be hard! :^O !!!

    Can i ask:

    1) Should the tip of the tongue touch the upper palate behind the teeth, to relieve heat/pressure during SCK and similar practices (Zen/Taoist way)?

    2) I have trouble counting the breaths, is it OK to count each one silently as we do them?

    3) If not, is it OK to press each finger down on the knees, in turn, to help keep count?

    4) Yogi Nanak in NZ said SCK should not be done more than 11 minutes, until Stretch Pose is mastered for 5 minutes straight. I have a lot of development (NRG/strength/breath), but after much time, i cannot progress in the Stretch (it includes Breath of Fire). The longest was 1 minute and 42 seconds….am now back to 56 seconds, though SCK is VERY easy for me at the intermediate stage. Is there another method of gaining the same effect as the Stretch as prep for longer SCK???

    5) I asked Mother Kundalini about doing the other 2 advanced Pranayamas, but she said they would be redundant. (I also use an intense form of the Kundalini prayer, aside from SCK)…..do you agree with her response at all?

    6) Thomas Ashley-Ferrand told me, that in a 40-day practice (of mantra) one must start the practice EXACTLY 24 hours after the last practice, or we must go back to the beginning and start the 40 days again…..is this practice THAT exacting of us?

    6a) If this is true (though i pray to Mother “K” for discipline)….my sleep patterns and eating schedule, daily activities (caregiver) are SO irregular, that the only way i could keep from missing practice would be to do it twice a day!

    7) On other sites, they say the final stage of SCK is only one and a half hours of practice for the thousand days….I think you say 2 and a half. Can you explain why there may be this discrepancy?

    8) If it must be two and a half hours, can half be done early and the other late?

    9) Is the best effect gotten from all at one time?

    10) Usually when i start a discipline, i stick with it a good long time. Lately, with SCK and others, despite all the beautiful results, every few days i suffer severe inertia (not long ago it lasted 2 and a half WEEKS!)….my brain refuses to impel my body to practice, despite my deep desire to do so!…Any remedy for that?

    11) Because i almost always manage to do the “K” prayer each day, would this substitute adequately for a day of missed SCK on an “inertia day”?…..I get profound results from this prayer.

    11a) If so, would it have to be at exact 24 hour intervals?……This i could handle.

    12) Alberto Villoldo has translated Yogi Patanjali’s Sutras in a book named “Patanjali the Shaman” (title may not be totally correct)….It supposedly makes the Sutras more accessible to us. Have you read it? If so, would you recommend it?

    13) Lastly, i have a long-term problem of having no thirst for fluids, and can go for days without!…..I NEED fluid for these practices, any suggestions?…I have met others like me also.

    I will give details of results in a separate post, which will hopefully inspire others!

    As usual, sorry my questions are so long, but i always hope they and the answers help others on the same road! If it is better to break them up into smaller posts, now or in the future, please let me know….hopefully there won’t BE many more!

    Blessings on you and your Family, Anmol and i hope some day to meet you and study in person….Thank you for everything!



  140. 140
    rohit Says:

    dear anmol could you plz include a video showing how to perform sck .it will be very helpful

  141. 141
    rohit Says:

    dear anmol,
    my right nostril has a small outgrowth .although inhalation is a bit difficult through this exhalation is okay.so do you think it is safe to do SCK.i need you opinion.please help

  142. 142
    Anmol Mehta Says:

    Dear Ra,

    Great to have your input here and thanks so much for helping the other readers with your knowledge and insight as well.

    Here are the answers to your queries…

    1- Tongue: There are several variations to tongue positions, but for SCK none are indicated. I keep my tongue flat against the roof of my mouth as that is the position I use for my meditation as well. I have found it to be most comfortable and prevents the need to swallow often.

    2-3 Counting: This is not uncommon and the general technique used to overcome this in such kriyas is to use the thumb and the lines/creases on the fingers. So you can get 4 counts / finger as you move your thumb from tip to base. So using the thumb and 4 fingers of either hand you can keep the count and get to 16.

    Try the above technique, if it does not work well, you can use the press method.

    4- Abs: Stretch pose has some dependencies on weight distribution as well, so it’s ok if you cannot do the 5 mins worth. Ensuring your abdominals are in good shape, and thus the Navel Chakra is strong is what is being desired here. So yes it is ok for you to proceed with SCK. Just don’t overdo or over strain with SCK and make steady progress.

    5- Kundalini Guidance: Yes I agree. You actually have to be careful not to overdo it. So follow this advise.

    6- Practice Timings: The spirit of the 40 day condition, is to ensure you establish discipline in your practice. Doing sadhana at the same time each day is most desirable, but you just need to keep the commitment of each day and not exact time to fulfill this requirement.

    7- It’s 2 1/2. Although 1 1/2 is pretty good too :-D.

    8 – Not in this case. If you are looking for mastery of this nature, then 2 1/2 must be done in one sitting. That is a very high standard though, so again please ensure you don’t over strain your system.

    9- Yes

    10- Yes, you must work on your Third Chakra. Developing it will give you the will to continue. Also, don’t try to do too much, such then the practice feels too hard. Reduce the amount to where it is enjoyable, although not too easy. Find the middle path here. More is not always better. Remember what the Buddha said, and don’t overload the Ox cart.

    11- No it would not. If you have committed to 40 days SCK, it must by SCK. No substitutions here.

    12- As per your email.

    13- Fluids are a must here. Perhaps you eat a lot of fruits or other water bearing food. In any case, you should try to stick to just water and see how it goes.

    No worries, glad to help.


  143. 143
    Anmol Mehta Says:

    Hi Rohit,

    Yes it is safe to do, as all inhalation is through Left nostril for this kriya, and only exhalation, which is ok for you, is through right nostril.

    Also, I will be uploading a video of SCK when I make my next set.


  144. 144
    Sotantar Says:

    Sat nam Anmol, and all the others trying to get the benefits of sodarchan chakra kriya. I did day 403 today and I can tell you its worth to keep it up. Its getting more easy every day, the times of pain, uncomfort, depression, bad feelings or whatever comes up in you will disapear and a relaxed and meditative mind will establish after a while. I still have about 600 days to go for the 1000 days. May be I will never stop this extraordinary meditation kriya. Keep up and try your best. It will pay off a thousand times. Wahe Guru! Sotantar

  145. 145
    Ra Says:

    Sotantar…i am thrilled to hear about your success. The inner difficulties are what are a struggle for me, so i am glad to hear that it is worth it and that it will change eventually. Are you doing 2 and a half hours per sitting?

    I would love to hear more, as you progress!

  146. 146
    Sotantar Says:

    Sat nam Ra, 2 and a half hours of sodarchan chakra kriya is not meant for beginners and not for the first year.
    I think the best is to start with 11 minutes, if you are a very beginner of kundalini yoga you may start with less.
    After a while you can increase may be once a week to 31 minutes, and after one year you may do 31 minutes every day and 62 minutes every once and again, then increase to 62 minutes on a regular base and so on. After 2 years you should be able to do the 2 and a half hours of sodarchan chakra kriya.

    There is one more point to mention about the kriya. You need to have a strong navelpoint for doing the kriya. So start mastering stretchpose. You can gradually increase time from about 1 minute to 5 minutes, like 15 seconds more every week. Be shure the lower back is on the ground. Ah, and don’t forget breath of fire:-)

    I am still doing 11 minutes every day and sometimes longer. I wanted to increase it allready earlier, but I am a meditation junkie, doing 6 meditations every day and don’t have more time. Soon, when I stop one of them after 120 days, i will go for the 31 minutes.
    But just get startet and see what happens. The transforming power will be with you:-)
    All the best Sotantar

  147. 147
    Mani Singh Says:

    I read a manual for this and it says “eyes should not be 100% closed for this meditation” and instead they need to be 1/10th open looking at the tip of the nose.

    I have been practicing for about a week and occasionaly I get a headache (like now). Is this related to the position of the eyes (so far i have been keeping my eyes closed and trying to concentrate at the third eye)

    Thanks and any help is appreciated!

  148. 148
    Anmol Mehta Says:

    Hi Mani,

    Another variation is to keep the eyes 1/10th open and just look down, instead of gazing at the tip of the nose. This will help in preventing the headache.


  149. 149
    Anmol Mehta Says:

    Sat Nam Sotantar,

    Your feedback comes at an amazing time, as simultaneously I received questions and doubts from readers who have been doing Sodarshan Chakra Kriya and trying to find the motivation to keep going. I was just able to simply direct they to your wonderful comments :-D.

    This feedback is sure to inspire and motivate many. Thank you so much for taking the time to share it with us.

    God Bless You Always,

  150. 150
    Ra Says:


    Sat Nam! Thank you so much for your reply….I will keep it very much in mind.

    I am not sure that i am a beginner, since i have been doing energy practices for years (Chi Kung), and have had a well-developed abdomen since high school. Anmol gave me some suggestions about further preparation for longer practice (above), since i seem to get no normal progress from doing the stretch pose. I may approach it again, though, too see what can happen at this point with it. Have you been able to make it to 5 minutes?…..It seems like an Olympian feat to me!… :^P

    I am also doing the 5-stage Subag Kriya, which seems, fortunately, to develop the navel as well.

    It’s odd that SCK is SO easy for me, and yet the Stretch pose is not, but Anmol said (above) that it may just be a weight distribution issue, my legs are long compared to my body, and are heavy with muscle. I never would have considered this!

    Be well and great luck!


  151. 151
    Yasha Says:

    I would like to thank Sotantar for his feedback about keeping up with SCK. I was wondering though; I’ve been doing this kriya for about 80 days now and within the first month worked my way up to doing 31 minutes a day and stuck with that for forty days. After the forty days of doing it for 31 minutes I didn’t feel motivated to do it for a couple of days but decided to do it for at least 15 minutes to stay in routine. After that however, I realized how good I felt when I did the kriya for 31 minutes and started to push myself to go longer. For the passed 10 days I have been doing it for about an hour sometimes a little more and sometimes a little less. My question is if it’s okay to be doing it for about an hour after having done the kriya for about 80 days? One hour feels really good and I don’t feel like I’m over straining myself only pushing myself. Any feedback would be greatly appreciated. Thanks!


  152. 152
    Free Psychic & Clairvoyant Powers & Abilities Development Guide Says:

    [...] Before I end this series, I wanted to point out one more technique which is highly reputed for bestowing psychic powers, and, for those familiar with this website, that is of course, Sodarshan Chakra Kriya – The Most Powerful Pranayama.  Sodarshan Chakra Kriya, like Psychic Development Technique #4 above, is known for bestowing a wide range of psychic abilities, so it is not just limited to clairvoyance and those interested in psychic readings and other psychic services. [...]

  153. 153
    Sotantar Says:

    Sat Nam Yasha,

    there is as many ways to enlightment as there are people on this earth. Its great, that you can do one hour of sck after such a short time. If you feel good with it, why shouldn’t you stick to it? Within my first 2 – 3 month I was struggling a lot with my breathing and my navelpoint. Some people will never manage the 11 minutes with 48 pumps per breathing. Everybody is different.
    Before Yogi Bhajan teached sck to a larger audience, it was only told directly from the teacher to the disciple, when the teacher thought the time had come. If you don’t have a teacher to ask, follow your inner guru, who always knows, what is right or wrong.

    I think, if there are problems coming up, while you doing sck or whatever kriya or meditation, there are physical or mental blockages, which have to be solved. Then it can be better to be gentle with yourself and don’t force anything for a while till the blockages open and the energy can flow further.

    For Ra: I managed to do 3 minutes 20 seconds of stretchpose. :-) Then I got boared with it and stopped forcing it. But I know a guy, who did it every day for 11 minutes after a training as I described before. Wahe Guru!
    So everything is possible. Only you choose where to go.

  154. 154
    Yasha Says:

    Thankyou for your feedback Sotantar. I agree with you; there are many paths to enlightenment. I will be gentle with myself but still push. God Bless.

  155. 155
    Atul Says:

    Hi Anmol,
    Thank you for putting up such valuable information. I have a question on the Sodarshan Kriya. Should the 1st lock be applied while doing the Kriya ? If it is not applied the could the energy flow go downwards and are there any negative consequence ?



  156. 156
    Prateek Says:

    sat nam

    any change to the original method is just a play of ego….so dont worry about other things….just follow the teachings……all the aspects must have been looked after while designing the kriya…….and this apply to all the kriyas…..its a great mess if you are trying to change about a kriya or trying to find something wrong in it…….dont fall into it…..i am speaking that with my experience…much time is lost in it..instead just practise it bro…

    thanks :)

  157. 157
    Ra Says:

    Dear Sotantar

    Thank you so much for the note about the stretch pose….i say with a smile, i SURELY don’t like that one! Meanwhile, the SCK has become second nature, and i can see how an advanced student could do it 2 and a 1/2 hours per day!…It’s enchanting, as is Subag Kriya.

    I have settled into these 2 as my main practices.

    To Anyone:

    I have seen in some places that the “Shaking Exercise” should be done for 60 seconds after the SCK (and others) to disperse the energy around the body, as well as the corpse pose.

    I have developed a routine as best i can, as follows:

    Ong Namo Guru Devi Namo chant 3 times, slow-breath…connecting with Divine (protects us during practice)

    Subag Kriya (5 segments/ 4 min. each)

    SCK (13 min./very comfortable!)

    Standing “Shaking Exercise”, arms stretched straight up.

    Corpse Pose, with head toward North, 5 minutes (Anmol states that one should rest afterward, in a note above).

    Do a short SCK (3 min) in middle of the night, to keep energetic thread strong between days, in case a practice is late or missed.

    Does this seem like a good approach?

    Sometimes i do Subag after SCK, and wonder if it is not good, since resting is prescribed after SCK?

    Also, as mentioned in my long list above, i have trouble getting enough fluids down (no thirst!)….might this be a dosha imbalance? I try to drink more by force, but it’s not enough and the heat is drying me up! (Has been a problem for many years…must do a mudra to keep kidneys supple!). I take Chamomile and Aloe Vera concentrate, when i remember, and try to get tea and juices down…any suggestions to trigger a thirst or response to it when it occurs? Anmol suggested just water, but i can barely stand the thought of it, most of the time. T^T… WAAAAHH!!

    I hope your practices are going smoothly and powerfully!


  158. 158
    Ra Says:

    Mantra Correction
    The mantra i use for protection, as mentioned above is :

    Ong Namo Gurudev (not Devi) Namo.


  159. 159
    ra Says:

    Heat problem; more detail:
    Though i am increasing fluids, the dryness from heat seems concentrated in my right eye, right nostril and behind nose (right side) and right side of throat. I had also re-read that Anmol said to go from 11 minutes directly to 22, which i did yesterday. Extremely natural and easy….magnificent, deep, ecstatic, powerful energy and still-mind after, but the dryness sets in and is really irritating, so maybe i need to go for less time again……I actually love the heat, since i tend to be cold-blooded, but the dryness seems excessive. Stomach also tends to get acidic while fasting prior to practice, if the time without gets to be lengthy. I am trying a mudra, mentioned above (tip of thumb to tip of pinkie) to gather and distribute extra moisture….but, so far the dryness is winning.

  160. 160
    ra Says:

    Dear Mani Singh

    What was the manual that you mentioned on SCK and is it available?

    Sat Nam

  161. 161
    Online Psychic Research | 94% Believe Real Psychic Powers Exist Says:

    [...] Sodarshan Chakra Kriya – Most Powerful Kundalini Yoga Meditation [...]

  162. 162
    n.p. Says:

    Dear Anmol! Hi ! Loved your site. Come to you for dire help!! Usually a highly enrgetic person, i suffered from over exercise August 2008. It’s been 8 months of bed rest and a very slow recovery. From a point of no movement, minimal talking, minimal laughing and maximum sleeping I have come to a point of 40% of my usual routine and talking and laughing quota.

    The thing that helped me was neurotherapy and yoga. In yoga I focused on my lungs and my spine. Did anulom voilom, and gentle kapaal bhaathi…

    My Current problems are – if I sit for longer than half day, talk at a stretch for more than 20 minutes I get completely short of breath. Then my leg muscles begin to feel weak and my spine tingles ever so softly.

    Please advise me what yoga asana I can do to bring back my lung capacity (i could play badminton for 2 hours at a stretch – now only 5 minutes…:( )

    And also what I can do to strengthen my heart muscles.

    Please help me get my life back on track! … I had to quit my job when I was at bed rest and even now my energies have do not sustain me for even minimal exertion.

    Eagerly awaiting your response.


  163. 163
    Anmol Mehta Says:

    Dear NP,

    Life does challenge us in the most difficult ways at times. I am with you.

    To rebuild lung capacity, please try following technique…

    4 Part Deep Breathing

    Will also email you some other information separately which should help.


  164. 164
    What is a sadhana and why do I need one in my life? | Prana Flow NZ Says:

    [...] Want to get rid of old mental and emotional behaviour patterns? Try this powerful technique. [...]

  165. 165
    tushar Says:

    Anmol sir

    Namastey i am from india u r great u share this potent kriya to as and i am so passionate about yogic shddhi and super truth
    at first day after i read the article i strat with 32 iteration for 31 min after i get so calm
    and mantra was reapatedly sound in my mind but i decide for 16 iteration. this is my
    15 day of SCK

    i start SCK 16 pumps 31 min for 33 or 40 day
    and plan to reach
    15days 31 min (once a day)
    15days 31min (twice a day)

    and than 32 pumps 62 min for 33 or 40 day

    15days 62 min (once a day)
    15days 62 min (twice a day)

    at last 48 pums 2.30 min for 40 days or even more.

    please sir check out is any thing wrong with my plan for SCK
    (my stomach get a little cool after this kriya it is somthing wrong?)

    oum shanti

  166. 166
    rohit Says:

    dear anmol i have a few doubts regarding sck,
    firstly i would like to show you a video.
    please visit the link below.
    i hope you have seen it,
    in your post you advised to put the right hand ( blocking the right nostril) after inhaling
    but in the video i have seen that he continue holding his hand even while pumping the navel.is it correct?if not, after putting the right hand down do we have to hold it in gyan mudra
    is it necessary that the left hand should be in gyan mudra,if so in the video we can see that the person uses his left hand the keep track on the number of breaths.is it wrong?

  167. 167
    ra Says:

    Dear Anmol Ji,

    The video mentioned above, has some explanations presented on the site that is linked to it.

    They say:

    SCK is a formula and should be practiced exactly as it has been handed down. I realize the purpose of your presentation of the three stages for developing a full practice, but the preliminary stages do not make use of the actual original formula, though the end-stage does. They mention that Yogi Bajhan was adamant about this, so it creates a bit of confusion.

    Since the preliminaries are used for quite some time, before the final stage, one would hope we are working correctly.

    I know some of us have only these Internet contacts to structure our practices around, so when advisors differ in their aproaches, it can cause conflict in the students.

    They also advise doing the Shaking Exercise with the entire body (rather than just from the hips up) which, i guess, would require standing, rather than being in a sitting posture?

    I am very passionate about the practice the way Tushar is , and want to do it right.

    Could you comment on these two points and maybe also include a response about what “Ong Namo Guru Dev Namo” protects us from? (From my last question that you responded to).

    Thank you for all you do,



  168. 168
    Tommy9 Says:

    Anmol i am up to 22 minutes of SCK,On the Indiadevine website I heard people say that it was ok to do this meditation twice or three times a day what do you think this is ok?

  169. 169
    Anmol Mehta Says:

    Hi Tommy,

    Great to hear you are developing your capacity. Slow and steady is the name of the game here.

    Yes you can do this meditation several times per day, but it is important to note that a single sitting of 22 minutes, has some additional benefits which (2) 11 minute sessions do not. That logic extends to all lengths of time of course.

    All Good Wishes,

  170. 170
    Anmol Mehta Says:

    Dear Tushar,

    Sat Nam.

    Steady increasing is certainly the right approach, but I would suggest moving ahead with the time and level when you can do so without much strain. So keep listening to the body and move ahead when the body is ready. Doing too much, too soon of this powerful exercise (or other potent pranayamas) is not recommended.

    Great to see and feel your passion for spiritual mastery.

    All Good Wishes,

  171. 171
    Anmol Mehta Says:

    Dear Ra,

    A deep and wide understanding is needed to answer your question regarding Ong Namo Guru Dev Namo. Sometimes partial answers can do more harm than good. Such complex questions are of course better understood in a personal discussion, but nonetheless here goes :-)

    “Ong Namo Guru Dev Namo” is essentially a request to the Substratum for protection and guidance. In life no guarantees are given. The only near guarantees are the interpretations and extrapolations of clairvoyants based on visions from this Substratum, but in general life is unknown, thus the Mantra.

    In working with Kundalini, we are applying ourselves to the development of our potential and in chanting this mantra, we are saying to the Substratum, that we are working towards the Jump to Non-Duality / Oneness, please guide and catch us, as we put ourselves exclusively in your hands.

    This Substratum will do all that is necessary and in reciting this Mantra you remind yourself of that, and acknowledge it’s power and presence.

    Direct access and encounter with the Substratum is generally a function how you spend your energy. So live wisely, be good and do good, and Infinity will protect and uplift you.

    God Bless,

  172. 172
    Anmol Mehta Says:

    Rohit / Ra,

    There are several small variations to Sodarshan Chakra Kriya, even one by Yogi Bhajan himself is a little different (no pumping).

    Get the basics right and don’t overdo it, is rule number 1. Do it sincerely and you will be fine. You can lower your right hand if needed and hold it in Gyan Mudra.

    You can hold our left hand in Gyan Mudra or use it to count.

    These variations are fine. Again, I want to stress the importance of developing slow and steady. Imbalances created due to haste, will only delay your development.

    All Good Wishes,

  173. 173
    Tommy9 Says:

    Thanks Anmol,and one more thing the only problem im facing with SCK is focusing on the tip nose it gets quite hard about 15 minutes into it will the effects be lessened with the eyes closed? I used to do it with eyes closed focusing on the chin and got great visuals.

    Cheers Tom

  174. 174
    Anmol Mehta Says:

    Hi Tommy,

    Try it with eyes simply 1/10th open, looking down (not gazing at the tip of the nose). This will reduce the affect on the Root Chakra abit, but is only a minor adjustment, so give it a try.

    If that does not work either, then you can try with your eyes closed.


  175. 175
    tushar Says:

    what is the timing of ittretion

  176. 176
    Liam Says:

    Hello friend, I enjoyed your detailing of Sodarshan Chakra kriya, a powerful meditation indeed. In your description of how one performs the meditation, you said that the eyes are supposed to be 1/10th open, pointed at the tip of the nose. In the Kundalini teacher trainer’s manual, it simply says “eyes open on the tip of the nose.” Not half, not 1/10, but just open. So, this is something to consider, especially if you’re doing the meditation for 1000 days for 2 1/2 hours a day.

    Sat Nam Jio!


  177. 177
    Anmol Mehta Says:

    Hi Liam,

    Sat Nam.

    Thank you for your feedback and valuable input.

    I was taught 1/10th open and prefer that too. As I have mentioned in some comments above there are some variations to this meditation, but the key is to get the basics right and trust your inner guru to guide you.

    All Good Wishes,

  178. 178
    ra Says:

    SCK:Thank you for your ever-so-helpful advice Anmolji….always a sweet surprise to find your replies waiting for me and to see the new ones given for others!

    Bless You!!!!

  179. 179
    ra Says:

    Dear Anmolji

    Interesting to read above, that gazing at the tip of the nose stimulates the root chakra. I was thinking that maybe in the future, if you had time, you might possible write articles about such details, as this and others (purpose of a specific mudra in a kriya, why the tongue is not touching roof of the mouth, etc…) or include them when actually giving instructions for an exercise. Doing such would probably also allay a lot of question-asking from your community too.

    Also, is the no-pumping variation of SCK as effective as the pumping one? Does it do something different?

    Be well.

  180. 180
    Danae Says:

    Hello Anmol,

    Today is my first day of the 2 week Kundalinin program. I’m having difficulty getting beyond 10 – 12 pumps with the Sodarshan Chakra Kriya exercise. I think I’m pumping gently but perhaps I’m pumping too hard? Any suggestions?

    Thank you,

  181. 181
    Arsh Says:

    Firstly i’d like to thank you for your posts. I’ve started doing the 1st and 2nd part of the 3 most powerful yoga… As I was not able to find part 3. Is it ok to do the following sequence: Starting off with the first 6 steps of Kudalini, followed by The Golden Nugget Yoga, and ending on the Sodarshan Kriya listed on this page.
    Also: Is it ok to incorporate other teachings? I’ve taken the art of living course and i’m wondering if I can do those pranamaya/kriya exercises along with the ones you’ve listed in one sitting?

  182. 182
    Anmol Mehta Says:

    Dear Ra,

    Will certainly try to put together such details for the techniques, this is especially useful for advanced students.

    The pumping variation is the one to use and practice. At very advanced levels, actions can be wholly replaced by thoughts, when the mind is immensely powerful and perfectly trained. I would though suggest to you to try the non-pumping variation, and just use the mind to visualize the pulsations happening, it creates a very subtle affect, worthy of first hand experience.


  183. 183
    y Says:

    Hi Anmol i have been doing sck for a couple of months now on and off,but i have made a commitment to do this kriya till i am compleatly cleansed.One question,is it normal to have abdominal pain while doing sck,each time there’s pain in one particular region.I think it might be cramps because i find it impossable to continue.And thanks for all of techniques listed on this site.

  184. 184
    J Says:

    Hi Anmol
    Thanks for all the love and light and guidance you have provided on the website. It has been such a beautiful presence in my life since I started kundliani about 10 months ago. What an amazing journey I have had. I feel like my life has become a technicolour dream of possibilities and joy and calm and love.
    I had trouble donating on the site the other day, I will try again today.
    Im halfway through 40 days of SCK and like others mentioned I had a sort of depressing start. I was angry and hopeless and teary for about a week and got a head cold which made it difficult to do the breathing. I am feeling quite buoyant and strong now though, and after reading about all the experiences here I am inspired anew to keep going beyond the 40 days. Just wanted you to know it has really made a difference to have this resource. You are so patient!

  185. 185
    J Says:

    Hi Anmol
    Thanks for all the love and light and guidance you have provided on the website. It has been such a beautiful presence in my life since I started kundalini about 10 months ago. What an amazing journey I have had. I feel like my life has become a technicolour dream of possibilities and joy and calm and love.
    I had trouble donating on the site the other day, I will try again today.
    Im halfway through 40 days of SCK and like others mentioned I had a sort of depressing start. I was angry and hopeless and teary for about a week and got a head cold which made it difficult to do the breathing. I am feeling quite buoyant and strong now though, and after reading about all the experiences here I am inspired anew to keep going beyond the 40 days. Just wanted you to know it has really made a difference to have this resource. You are so patient!

  186. 186
    tushar Says:

    anmol sir
    Thank you for your feedback and valuable
    i want to know about
    time phase between
    pumps i ll do 32 pumps in 20 sec or less. this is my 80 day of SCK & 35 day of intermidiate level .
    i one more thing about
    pumps its nesassry to contrract belly and lower muscle like “mul bandh”
    or easy muscle pumping

    great blessing too

  187. 187
    vicky Says:

    hi Anmol, pls. inform me what is the meaning of wahay guru in both physical and spiritual terms??


  188. 188
    VIGNESH Says:

    Hi anmol

    I visited your website by chance last month through google search.. But I had an amazing experience here..Your website is a real treasure..
    thanks for doing such a selfless service..

    I have a question anmol….I have been doin basic kundalini yoga exercises for past 3 weeks on a continual basis…I also started sudarsan chakra kriya last week…I did it continously the 11 min version of it with 48 pumps per cycle for 7 days now…
    It gives you amazing peace and serenity…
    I experienced it…But yesterday i went for a second set in the evening….My stomach was empty except for some liquid stuff like coffee at that time….but soon after i did it, i started having some cold related problem..Today I am having a running nose..Also having a small wheezing problem…Is it because I liquidated my body before starting the kriya??Please help me anmol and give me some precautions and advice so that I will take the necessary precautions in the future..

    God Bless You!!!!!
    Thanks Vignesh..

  189. 189
    daniel Says:

    i have a problem when holding the breath i feel something
    inside my neck,like a tension. i heard that i should not hold my breath using the neck but how should i hold it then?

  190. 190
    Prateek Says:

    sat nam

    @ Tushar…..here is a note from 3ho website…..i have copied it from the description of sat kriya……..

    “Yogi Bhajan says this about the focus of the lock: “Often when you try to do Sat Kriya from the Navel Point, you incorrectly try to apply one of the locks instead of starting with the navel. If you do Sat Kriya and just apply the root lock you temporarily raise your blood pressure. If you do Sat Kriya just with the diaphragm lock, you temporarily lower the blood pressure. Actually in Sat Kriya the locks come from an automatic involvement. So the Corrective guiding statement is “Do Sat Kriya only from the Navel Point and the two locks should become little helpers automatically in balance.”

  191. 191
    5 Daily Requirements for a Fantastic Life | TheCW.com Says:

    [...] Anmol Mehta is a Yoga Teacher & Zen Expert. His extensive site, Free Guided Chakra Meditation & Kundalini Yoga Poses, offers Free Kundalini Yoga Pranayamas & Sets. Also find lively spiritual discussions on the Free Guided Chakra Meditation Practice, Kundalini Yoga Pranayamas & Zen Meditation Blog. VN:F [1.6.5_908] please wait… Rating: 0.0/10 (0 votes cast) VN:F [1.6.5_908] Rating: 0 (from 0 votes) [...]

  192. 192
    Lauren Says:

    I am so excited to have started this. I am only at the 2nd level but already I am noticing physical changes. For instance, I am able to exercise far beyond what I normally do without getting winded. Also, I do not know if anyone else experienced this and I am sorry if I offend anyone, but immediately after the practice I have a bowel movement .every single time this happens. I would really like to read the experiences of those who are in the 3rd or advanced levels and have been practicing for quite some time. Thank you for posting this Kriya

  193. 193
    Lauren Says:

    I am almost a week into this and I wanted to share my experiences because I know I was interested in others experiences. I really enjoy doing the Kriya. I started at 11 min and have worked my way up to two sessions/day: 22 min and 11min (or more if I am up to it). I try to do 3 pumps 16 times each cycle but sometimes I revert back to 2 pumps, 16 times. The first couple of days immediately following the kriya were euphoric. Also I have had a BM (bowel movement) after every single session!! My stomach is beginning to feel very toned and I feel my wind is much better when I am doing a cardio workout. For a few days my thoughts was a bit more clear and focused. I feel like I need less sleep than usual. A couple of the days, I began experiencing a metallic taste in my mouth, which I have never had before. I also had a slight fever a couple of times following the meditation. I have experiencing more arousal than usual. Also, I have had a tingling, hot feeling at the bottom of my spine. I was actually worried because I thought this could awaken my Kundalini and I am afraid to do this as I have read so many nightmare stories about doing this without supervision of a master. Last night, I had dreams about deep seated issues from my childhood that I have not thought about in years. I was also dreaming about my kundalini rising, even though this has not happened. Today I was very lethargic, rather melancholy. I was forcing myself to do everything that I normally do. I am not sure if this Kriya had anything to do with this as I am currently under stress with finances. I will post again in a few weeks if there are any major changes.

  194. 194
    Nada Says:

    Hi Lauren, I just want to make a quick note that I also noticed more BM since I started the kriya over two weeks ago. I used to go an average of once per day but now I go 2-3 times. I thought it was due to having started yoga again (as I read in yoga websites that the healthy number of times is once after each meal) but I guess its also because of the kriya. interesting :)

  195. 195
    Nada Says:

    Has anyone noticed a difference in ur relationship with others after having practiced SCK for a while? I would like to hear about experiences with difficult people as my main issue in life is a difficult intrusive person

  196. 196
    Lauren Says:

    Hi all, I said I would write my experience but I am now pregnant so I thought it would be wise to stop. I would like to know if there are any kriyas that I can do while pregnant.

  197. 197
    Serenity Prayer - Free MP3 Download of the Beautiful Wahey Guru Hymm Says:

    [...] Also, there are several meditations on Mastery of Meditation and Yoga, which use the WaheyGuru (aka Wahay Guru, Wa Hey Guru) mantra, and this MP3 will also give you the right pronunciation for this important mantra.  The meditations that use this mantra are the most popular Sodarshan Chakra Kriya, explained in the article 3 Most Powerful Pranayamas and Kriyas as well as the Doei Ashtopad Japa, detailed in the article Kundalini Yoga Meditation for Healing and Psychic Powers.  [...]

  198. 198
    Shirdi Baba Says:

    Yoga is definitely a good way to stay healthy in mind and in body… Thanks for posting this one!

  199. 199
    Supreme Kundalini Yoga Kriya Free Video Says:

    [...] One of the most popular Kundalini Yoga Kriya’s is Sodarshan Chakra Kriya, which is why the article detailing this magnificent and powerful exercise, 3 Most Powerful Yoga Pranayamas, is always in the top 10 most read articles on Mastery of Meditation and Yoga.  Many of you who have been interested in this Kriya have requested clarification on the technique, and to help make everything crystal clear, I have now created a video demonstration of it .  So below you will find a free video of Sodarshan Chakra Kriya, and I am sure this will help you in learning and mastering this wonderful yoga technique. [...]

  200. 200
    pablo Says:

    Hi Anmol,
    I have two questions about Sodarshan Chakra Kriya. I read in other places (out of this website) two more details that you don’t tell us.
    1) After doing the pranayama, to put the arms up and shake all the body about 1 minute to let the energy be distributed along all the body.
    2) To help counting the 16 wa hey guru, we can help marking with the thumb the 4 parts of each 4 fingers. (to do this I have to brake one hand mudra)

    What is your opinion about this? The 1) point is really necesary?. And the second could be ok to do it or is better to keep the mudra you told us with the hand in the knee?

    Thanks very much for this article. It is excellent and very complete.


  201. 201
    pablo Says:

    I have another question about the Kriya. Do you reccomend to use this meditation after some other exercises like worming ups? And what about after, how about to meditate afterwards for example doing sazen? What is reccomendable and what it is not reccomendable to do before and after? or Just to do only the meditation at mornings and nothing else?
    Also, I usually do some common abdominals and excercises with weight. It is reccomendable to not to do it inmediately before or after or is ok?
    Thanks again,

  202. 202
    Pablo Says:

    I have a question. For this Kriya, I saw the explanation of Jogui Bhajan is to do 3 pumps per wa-hey-guru, it means 48 times per cycle (like the only option) and beginning from 31 minutes.
    He did not mencioned the beginner mode of 1 pump per wa-hey-guru (16 pumps per cycle) neither for 3 minutes (at least I did not find the source explanation for that). Could you please tell me the source or the teacher where you got the info for the beginners and intermediate levels?
    The fact is that I am beginner (2 months practicing) and I would love to do this kriya because is one of the more powerful ones but I want to check the source of the version or if it was modified who did it.
    Best regards,

  203. 203
    Kathleen Says:

    Just wanted to thank you for this very informative site. I have started with your beginners meditation and plan to add on yoga. I already feel so much more relaxed and refreshed and ready to start the day in a positive way, which remains with me the entire day. I look forward to coming to this site and learning more, hopefully will be able to teach this healing way to my staff and my family.
    God’s love.

  204. 204
    Anant Says:

    This is similar to kapalabhati, does kapalabhati bring similar benefits as this kriya? What are the benefits of each?

  205. 205
    Devta Kidd Says:

    Hello – I’m concerned that the kriya is being taught to pump the belly so much. The “naval point” is not equal to the belly button – it is lower – it is halfway between the top of the pubic bone and the belly button. The movement of the pumping is MUCH more subtle. Check out the master – Yogi Bhajan – teaching the technique Yogi Bhajan teaches Sodarshan Chakra Kriya

  206. 206
    Anmol Mehta Says:

    Dear Pablo,

    Is it ok to do the modified versions of this Kriya when you are just starting out.


  207. 207
    Anmol Mehta Says:

    Dear Devta,

    Thank you for your comments and proving the video.

    It is important to pump the stomach strongly when doing this Kriya. Later, when one is a master, then the “imperceptible” or psychic pump is realized.

    In Yoga and Tantra it is said that once the mind is completely perfected, anything clearly done mentally has all the physical benefits, as doing things physically.

    All Good Wishes,

  208. 208
    nitin Says:

    hi anmol,

    I only get 2 hours to practise yoga a day.Can you please suggest the best techniques that i should practise as a beginner in those 2 hours daily.

  209. 209
    Elisa Says:

    Namaste. I’ve been all out of balance with tension which has been affecting my breathing and everything – I clearly try too hard so much of the ‘time’ without being. Amazing website – thank you so much Anmol for this free love. Let the kundalini flow. Love & light x

  210. 210
    Vedanta Says:

    After one cycle is done, do you breath again throught the right nostril and perform the next cycle or do you breath through the left nostril hold and release through the right after you completed the first cycle that you demonstrated with breathing through the right nostril holding and releasing through the left.
    clarifiaction on this would be much appreciated

  211. 211
    Vedanta Says:

    I re read the description, I ve got the answer thanks

  212. 212
    Joao Says:

    hello i have done this yoga beginners level for 40days in a row, now i am on intermediate level for 9 days, but yesterday i was in a hurry and i did not the yoga. is there any problem of missing 1day. the accumulated effect that i was building every day within this 49 days will disappear ??

  213. 213
    Ameyatman Says:

    i am praticing the 5 tibetan rites for almost 1 year, and i have started the SCK for almost 60 days. i am on level 2 for almost 2 weeks… for about 1 week i am feeling some strange sensation on the bottom of the spine near the anus…it feels like i have blocked energy there or maybe internal hemorrhoids… and in the last 3 days i had strange sensations during sleep, it felt like something was changing in my body but i dont know what and i felt also energy pressure around 2nd and 1st chakra.
    need help on this please….is this sintoms side effects of SCK ?

  214. 214
    Ameyatman Says:

    i forgot to tell that my intestines are not as they used to be since i started five tibetan rites. i have much more gas than i used to have.

  215. 215
    Trupti Mehta Says:


    Glad to hear that you are benefitting from the website.

    Thank you for your positive feedback.

    All the best,

  216. 216
    chery Says:

    hi, can you recommend a technique/s, course to improve one memory(visual and audiotory) whatever will help with languages. chery

  217. 217
    Best Yoga, Meditation and Personal Development Techniques of 2009 Says:

    [...] In meditation lies the future of humanity.  I have no doubt that slowly but surely all of humanity is going to move towards meditation, and in meditation lies our salvation.  This is why I feel so strongly about teaching meditation and have worked so hard to creating the Meditation Teacher’s Training Program.  But here now let me give you the top 5 meditation techniques from 2009.   1. How to Do Advanced Mind Meditation (Jyana Yoga):   I finally had a chance to explain the meditation that I created and personally practice, the Silent Mind (SM) Meditation Technique.  In this 2 part video I broke down the 7 steps involved in SM for you in detail.  This technique is the most advanced form of mind meditation, and is designed to bring he thinking mind to a halt.  You can also read more about this technique here: Silent Mind Meditation Technique.   2. Gayatri Mantra Free MP3 Downloads and Video:   The Gayatri Mantra is the highest Vedic mantra, and is considered the most powerful as well.  In 2009 I was really happy to launch the Free Online Mantra MP3 Downloads collection, and the Gayatri Mantra was the first mantra I added to it.  This article not only has free MP3 download links for you, but it also has some great videos of the Gayatri Mantra.     3. Powerful Third Eye Meditation for Making Money:   Perhaps this was the most needed meditation for 2009 :-).  This meditation is a powerful visualization technique, which leverages the power of the Third Eye and the Mind to help you manifest your dreams and desires.   4. Kirtan Kriya Kundalini Yoga Meditation for Enlightenment and Peace:   This meditation produced instant results for many readers and yogis.  They were able to immediately feel the depth of this technique, and were able to have many breakthroughs in a relatively short amount of time.  This mantra meditation is the heart of Kundalini Yoga Meditation.    5. Powerful Yoga Meditation for Psychic Powers and More:   Another video I finally got a chance to make in 2009, was the video for Sodarshan Chakra Kriya.  This is considered the most powerful meditation in all of yoga, and is known for it’s ability to bestow pyschic powers, supreme excellence and kundalini awakening.  So you can understand why it is so popular :-).  This new video clarifies this important technique, and ensures you are doing it correctly. [...]

  218. 218
    Ameyatman Says:

    hi , i am very happy for your sharing of the 5 new meditation tecnics. but there are no links in your post… where are they ??

  219. 219
    B.SELVAM. Says:


  220. 220

    I really welcome the move you have taken to offer the spritual service at free of cost,it really answers my long pending question,why even this spritual service and all techniques to attain extreme state is commercialised,in this business world!
    By seeing the real dedication and teaching of yours thru mail,i am really attracted,and indeed i am following it up
    Thanks to you
    Kuppusamy Selvaraj

  221. 221
    Jerzy Says:

    Namaste Anmol,
    I started your Pranayama couple of days ago and it looks like I will have unexpected support from my wife. Every early morning when I practice it and my wife is still in bed, she has very vivid, colorful, lasting long time moving images. She never had anything like it before in her life. Last night it was a pulsating and spinning light in rainbow colors. Today there were three moving and trembling horizontal green vines. She also feels very pleasant energy.

  222. 222
    Trupti Mehta Says:

    Hi Cherry,

    You can do the Shoulder Stand and the Supreme Yogic Breath.

    Please note that in addition to yoga Herbs and Diet also play a role in improving memory. I would recommend finding a good Ayurvedic practitioner who can guide you on this.

    All the best,

  223. 223
    Trupti Mehta Says:

    B. Selvam | Kappuswamy,

    Thank you for your positive comments.
    Glad to know that you are benefiting from this website.

    Peace and Harmony,

  224. 224
    Yoga Ab Workout Routine with Free Exercise Videos Says:

    [...] The exercise though is wonderful for your abs as well, especially if you pump your stomach forcefully while doing it.  So do include this technique into your workout as well and enjoy it’s many benefits.  Below is a free video demonstration of this exercise, but do read the article, Most Powerful Yoga Pranayama as well, as it has many important guidelines for practice this awesome exercise.  [...]

  225. 225
    sreeshan Says:

    Hi Anmol,
    I have been doing a sequence of 15 mts Kapalabhati and 20 mts SCK and 10mts Anuloma Viloma.
    But recently my body has got heated up and also painful in the area referred as mooladhara chakra.
    Please suggest a remedy to bring down this heat.

    Love and Regards

  226. 226
    hey Says:

    what is th ratio between the time spent in the pranyama and the resting time after?

  227. 227
    Trupti Mehta Says:


    Depends on the pranayama. But 5 mins is minimum. For some rest should equal the time of the pranayama or Kundalini meditation itself….


  228. 228
    Why It Takes Just 11 Minutes a Day to Master Life Says:

    [...] In fact, I can say that one of the biggest turning points for me on my yoga journey came last New Year’s Day when I decided to do a forty day sadhana and picked a kriya from Anmol’s website – Sodarshan Chakra Kriya.  [...]

  229. 229
    jagadish Says:

    namastae guruji ,i am great fan of LORD SHIVA,LORD OF COSMIC UNIVERSE,I adore HIM,love HIM and even talk to HIM,this may look foolish but HE teachs me many things which I dont know,I ask HIM a question and HE answers,HE teaches me cosmic nature of universe ,words of truth and wisdom,teaches with examples,few of them I remember,later i forget,few I made notes,I love HIM so much,when everI ask HIM,HE says HE is LORD SHIVA,I treat HIM as my guru,friend and everthing.Is there any siddhi,tantra or mantra so that I could meet HIM or communicate HIM in my dream please i need few suggestions……………..
    thank you.

  230. 230
    daniel Says:

    question: when i breath in i draw air only in lungs or in the abdomen too? what is the ratio between the practice time and the rest after or how long should i rest after sck

  231. 231
    aeromaster Says:

    It is said that it’s dangerous to practice kriyas with holding breath. If one held breath in while pump diaghram in, it destroy sensitive tissues in lungs. So, can this technique be dangerous or not?

  232. 232
    Powerful Yoga for Bulding Self Confidence Says:

    [...] April:         Sodarshan Chakra Kriya [...]

  233. 233
    Ameyatman Says:

    hello. I LOVE THIS SITE ! :)
    i am practicing SCK in advanced level for about 7 minutes everyday. i watched a video of Ramdev talking very good about Kapalbhati pranayam. so i have a doubt. what is best ? SCK or Kapalbhati? can i do both in same day ?
    my goal right know is to heal allergies and eyesight (astigmatism). there are my only diseases. what should i do ? SCK ? Kapalbhati ? both ? other thing ?

  234. 234
    Ameyatman Says:

    i forgot to say that i practice 5 tibetan rites almost for 1 and a half year, because it says that it gives full health , youth and long life.
    is SCK or Kapalbhati better than the 5 tibetan rites ?
    if no, is there anything better for a healthy youth and long life than 5 tibetan rites ?

  235. 235
    aeromaster Says:

    Huh! Is it really possible to heal eyesight with pranayama techniques? I have -3 and healing it will not be bad thing.

  236. 236
    Sat Bir Says:

    Thank you for posting the video and sharing this knowledge with the world free of charge.
    I have started to do the Sodarshan Chakra Kriya and I am slowly progressing according to the levels you suggested.
    Peace and Harmony,
    Sat Bir

  237. 237
    Vdawg Says:

    Thank you for posting this amazing kriya! I personally know that the effects of performing this kriya consistently are truly remarkable.

  238. 238
    vardhan hegde Says:

    Dear Anmol Master,
    Atma Namaste!
    It was great of you to help the students to learn the yoga and pranayams.
    I learnt sudarshan chakra kriya from your writings and video from this site.but I have few doubts.so can you plz answer these questions so that I will get clearity..
    1.I am doing arhatic dhayan of pranic healing,so can I do it along sudarshan chaka kriya?
    2.In you tube there is one more video of sudarshan in that they keep their left hand in chin mudra while practicing this kriya,so which is right?
    Thanks and regards
    Vardhan Hegde

  239. 239
    Yoga Exercises for Nerve Fitness Says:

    [...] April:         Sodarshan Chakra Kriya [...]

  240. 240
    Alex Says:

    Did it.

  241. 241
    Mike D Says:

    Hello and thank you for your inspiring website. It may sound silly but I would like to ask: The technique is for both nostrills, right? I’m asking this because it’s not very clear.

    Thank you

  242. 242
    Anmol Mehta Says:

    Hi Mike,

    Inhale through Left only. Hold/pump and exhale through Right only. Then again inhale through left only and repeat.


  243. 243
    Mike D Says:

    Thank you very much for the clarification Anmol.

    All the best to you as well.


  244. 244
    jy Says:

    can i do this kriya during mensuration pl advice.

  245. 245
    Trupti Mehta Says:


    Yes, you can do this exercise during the mensuration cycle, but dont pump the stomach, or pump only gently.


  246. 246
    ales Says:

    Dear Anmol
    Have been doing Sodarshan Chakra Kriya for about two weeks. It really helps me relax, although when exhaling i get this strange feeling of my heart beating much faster. When I inhale it calms down. Is this normal? Or am I doing something wrong
    Thx a lot.
    Thanks for posting all the helpful videos
    Regards Ales

  247. 247
    Guna Krishnan Says:

    Hi Anmol,
    I would like to know how you actually do the stomach pumps for Sodarshan Chakra Kriya. How strong the pumps should be and also I can’t sit crossed legged for more than 5 minutes. Can I just sit straight on a chair. Many thanks for all your great videos.


  248. 248
    Haroun Says:

    hey anmol! i like to say i really appreciate the fact that you created this site because it has given me the guidance that i have been looking for.

    i wanted to ask.. i practise zen meditation. is it okay in my morning sessions to do 20 minute zen and 5 minute Sodarshan Chakra Kriya at the same time? i want to include the Sodarshan Chakra Kriya because of its health benefits.

  249. 249
    Anmol Mehta Says:

    Hi Haroun,

    Great to hear you are enjoying the website. Yes that is a good combination and one I have personally used many times. Go for it.


  250. 250
    David Says:

    Hi Anmol,

    I have been suffering anxiety issues for a while now and negativity. For some reason I seem to worry a lot about what other people think of me. You could say it is some sort of phobia or shyness. For whatever reason I seem to have a lot of fear in me. Is this meditation/exercise the best for curing these issues? If so how long before I start seeing results?
    Rgds David

  251. 251
    Trupti Mehta Says:


    Pump hard. If you get tired pump as best you can. Yes you can sit on a chair. Do “Yoga for Meditation” set from appendix in Silent Mind program to build your flexibility and use a cushion as shown in Tips and Tools for Meditation.


  252. 252
    Trupti Mehta Says:


    The following should help;

    Eagle Pose

    Archer Pose

    Zen Meditation
    Treatments for Anxiety

    Let us know how it goes:)

  253. 253
    Sandeep Says:

    Hi Anmol,
    First of all i want to thank you for putting up a fantastic site.
    I need your suggestion, I have just started the SCK 2 days back with the advanced techniq.So far i felt that my negative emotions coming up to my conscious even if i dont want to face them. From past one month, i was doing Anulom Vilom and Kapal Bhati,Zen Meditation very consistently and suppressed my negative emotions very considerably.But after starting the SCK they keep coming back at me with full force, like they were thrown in to my consciousness and i have to battle them.I want to know if i have to continue the advanced practice or the basic practice because i may not be able to take up the negative emotions at this pace.


  254. 254
    Trupti Mehta Says:


    Yes too fast is not necessarily good. SCK is known for doing this, so please slow down and do the moderate or easy version and see how that helps to modulate the flow of supressed negative emotions.

    All the very best,

  255. 255
    Awakening of Kundalini | 4 Powerful Meditations Says:


  256. 256
    Hot Yoga Exercises for December Practice Says:

    [...] Here is the article with all the details:  3 Most Powerful Yoga Pranayamas – Part 1. [...]

  257. 257
    Bhaskar Says:

    Can I do Kundalini – Breath of fire after doing SCK?

  258. 258
    neerajana Says:

    hi anmol
    i loved d way u xplained sodarshan charka kriya,it was simply great…
    my question is dat,are there any side effects of this kriya?? plz inform..and when can i not practice it? also what are d other 2 powerful kundalini pranayama?


  259. 259
    Husain Guru Says:

    Mr. Anmol,
    i have a doubt: is 3 mins (for beginner level) per cycle or many cycles together for 3 mins?

  260. 260
    Anmol Mehta Says:

    Dear Husainbhai,

    As many cycles in 3 minutes.


  261. 261
    msblue Says:

    I am doing the 31 min of SCK daily and am about half-way through. sometimes when my eyes are closed and even when open, it seems like there are swirls of colours. It is pleasant. I’ve noticed this phenomena since i started meditating about 15-20 years ago. but a few days ago, i had this CONTINUOUSLY for several hours. it feel peaceful and i felt light-headed. Is this something that usually happens?

  262. 262
    Trupti Mehta Says:


    After doing SCK you need to rest in corpse pose. After rest you can continue your practice and do BOF. Careful of generating too much heat with this combo though….


  263. 263
    Trupti Mehta Says:


    Most common side affect is too much heat in the body.
    The other two powerful pranayams are Anuloma Viloma, advanced version and Golden Nugget.

    All the best,

  264. 264
    Trupti Mehta Says:


    It is not uncommon to have such experiences. Just proceed nice and steady and let things blossom.


  265. 265
    msblue Says:

    thank you Trupti

  266. 266
    Sotantar Says:

    Sat Nam Anmol,
    I just wanted to say that I am on day 1033 now, not missing one day of sodarshan chakry kriya so far.
    My advice for all beginners and advanced is ‘keep up, your spiritual path will be cleared and cleaned up!’
    Blessings Sotantar Singh

  267. 267
    Husain Guru Says:

    Hello Anmol bhai,

    want to know how many cycles per 15 mins can an average & expert person perform?

  268. 268
    Yu Says:

    Greetings Anmol,

    I’m on day 20 of SCK after doing about 2 weeks of 3-22 mins sessions and then going at it for 31 mins with 3 pumps after. The past few days were filled with what I would describe as a really really pleasant state. And just like Susan, I’ve been having some weird dreams too.

    Today as I was doing my session I felt really breathless. I had moments like this prior to today but not to this extent. I usually just take a few breaths to calm down and I’m back on track, but today I had to continuously take breaks throughout.

    Along with this, I had this sensation around the pelvic area which stretched downwards. I’ll do my best to describe it. It felt like a ball of fear, anger, frustration, grief and some other stuff probably. The color of it seems grayish, at least that’s what comes to mind when I think of it. It intensified just before the point where I had to stop and take a few breaths. After a couple of times, I decided I wouldn’t stop for a break this time and just continue because I was determined to bring this thing up and face it. This time the sensation got so intense I wanted to just get up and smash something. The urge was pretty strong to say the least. I didn’t of course but instead took a break and then continued again reassuring myself that I can clear this. I didn’t get to though as my alarm signalling 31 mins was over went off.

    The sensation is still present in the area and I can feel it even as I’m typing right now. Each time I focus on it feelings of anger and frustration start welling up again. Now that I think of it, I think it’s been there for a very large portion of my life, only now it’s really apparent. I am really glad this is coming up and out and I’m determined to clear this up from my life.

    I would really like to hear your views, opinions, suggestion etc Anmol, or anyone for that matter.

    Thank you for sharing such a gem Anmol. This has come to me after a period of hell, worst of which I’ve ever gone through in my life up to this point. God bless you and your loved ones, as well as all who come here.

    Love and peace,

  269. 269
    msblue Says:

    I have a question regarding counting. I usually use my right hand, which is resting on my knees to count the 16 WaHeGurus (I touch my thumb to each finger joint). However, how about just keeping my right hand on my knees and internally focusing each chakra. Or is that too much? My eyes would remain looking at the tip of my nose still.

  270. 270
    Dev Prana Says:

    Anmol Bhai,

    Your website is an “Anmol” treasure; an oasis for every thirsty seeker, an elixir for every tired soul!

    Kind regards, Om Shanti,
    Dev Prana
    (previously known as “Safir (Sam) Ahmed”
    Author of “Spiritual Quest of a Baby Yogi”

  271. 271
    tracey siegel Says:

    I would like to begin your class. Thank you.

  272. 272
    sruthi gayathri Says:

    pranam anmol sir,i am really very much delighted on having your guidance for acheiving psychic powers.they really help me acheiving many good things.i want you to send me more and more such pranayamas to build up myself.sir,i have a lot anger and always short tempered.plz mail me some tips to lose the anger and get very good manners as early as possible.sir,please dont mistake me for a bad girl.my parents say that if i lose the anger,i will be the very good girl forever.as i beleive and follow what ever you say, i want you to give me necessary steps as early as possible.

  273. 273
    sean Says:

    Are we only to inhale through the left nostril during this meditation? Thank you, your website inspires me everyday

  274. 274
    Anmol Mehta Says:

    Hi Sean,

    Glad you are enjoying the website. Yes inhale only left, then exhale through right. No inhaling through right.


  275. 275
    Anmol Mehta Says:

    Hi Sruthi,

    I have sent you email with techniques.


  276. 276
    Johann Says:

    hi anmol,

    firstly thank you so much for this website, this is my first time to learn yoga and it so wonderful :).
    My condition is…
    MENTALLY: Either social anxiety or avoidant personality disorder and some obsessive tendency.
    I also keep recalling negative memories which depress me alot.
    PHYSICALLY: Under weight, low blood pressure and brain fog.

    I went through the hypnosis therapy somehow it cure my anxiety but did not help my depression.
    So i trying the 40 days of SCK and zazen on daily.
    I already completed 40 days by starting 15 minutes toward 31 minutes with 48 pumps
    My experience is day 1 until day 33, i feel so difficult to hold my breath as well as pump the navel.
    the situation getting worse when i have negative thought during the session, i have to take few
    breath before move to next round. anyhow i still manage to force myself to completed the session.
    When on day 34, i fell more easy to pump and only feel little pressure to hold the breath. And after this,
    it become more and more easy. Now i continue to do SCK and able to completed it without effort,
    i even try pump faster, exhale and hold a while before inhale.
    It doesn’t give me any difficulty to do next round [just for testing, i always practise with middle way :)].
    i found that the more it become easy to do SCK, the more it become easy to deal with
    negative thought. now i even can smile with the negative thought :D.
    But i still have the brain fog problem, especially when talk to people.
    any advice to deal with this?

  277. 277
    rick m Says:

    Just finished day 40 of Sodarshan with astounding results..I’m practicing day at a time..1000 day is my goal..The science of Breath has been life changing..God bless you anmol.

  278. 278
    Oz Says:

    Thank you, this pranayama is amazing. I feel so happy and rejuvenated doing it. This has changed my life. Thank you

  279. 279
    Anmol Mehta Says:

    Hi Oz,

    Great to hear you have benefited from this pranayama. It is indeed life transforming :-).

    Happy to be of service.


  280. 280
    Anonymous Says:

    Hi Anmol,

    I want to ask you some freaky questions. I’m sorry if I sound rude. And yes, I’m desperately waiting for your reply, really.

    1. Have You attained Enlightenment/Liberation/Moksha/Nirvana/Salvation/etc. If not then what’s left?

    2. What are the psychic powers that You possess. Can You levitate in air. Can you contact anybody thru telepathy?

    3. Are Hindu gods real, ie do they really exist in person? Or they are just personifications?

    4. What can be the most powerful help to stop Me from having sexual thoughts?


    Please reply.

  281. 281
    Bryan Says:

    Thank you so much for your continuous service to us.
    Today is day 41 for SCK for me. I started with 7 minutes, then 11, and then up to 22 minutes for a little while. Some days I would cut it short because of stomach discomfort, excessive sweating, or just plain boredom! Looks like I have a ways to go. I plan on continuing and setting a goal to keep up.
    It has helped me in some ways… I no longer have such strong desires for alcohol and junk food.
    During the first couple weeks I had a lucid dream/OBE for the first time that I recall.
    My question is, will I still experience the main benefits of this meditation even if my monkey mind is still out of control during this meditation? The meditation sometimes goes like this… nose starts getting stuffy, stomach muscles get tired, sweat drips down my forehead, the chair starts squeaking due to the motion of my body from the pumping, then I think about things I’d rather be doing at the moment….arghh!
    So far I can feel the energy mainly in my first two chakras and maybe the third.
    Thanks for your help,

  282. 282
    sudhirshetty Says:

    i had a doubt about the breathing technique when sudharshan chakra kriya.i wanted to know whether the inhalation is always done with the left nostrils and exhaled through the right as shown in the video clipping or is the inhalation done through alternate nostrils after each wahay guru cycle .

  283. 283
    Anonymous Says:

    Could one substitute ‘wahe guru’ with the hare krishna mantra? It’s an appropriate mantra I think, and 16 words long, so you could do a pump per word and not need to think about it, and also you get another number 16 in there for your third eye. What do you think Anmol?

  284. 284
    Anonymous Says:

    Hi Anmol! It’s the same person who posted the comment above. The maha mantra variation has indeed been working for me! I’m on day 10 and keeping a diary here: http://www.astralboobaby.net/apps/forums/topics/show/4999578-sodarshan-chakra-kriya-try-it-now-?page=last

  285. 285
    Gene Says:

    My question on this exercise is how many times a day is it safe to do this most powerful breathing exercise.

  286. 286
    Anonymous Says:

    Hi, Gene. From my limited experience, I would suggest doing it never more than twice a day, and a total of at most 30mins for week one, increasing as you are able until no more than the 2.5hrs limit. Your energy system needs time in the day to adjust to the hot energy you are adding. For more details, see my journal of the practice at: http://www.astralboobaby.net/apps/forums/topics/show/4999578-sodarshan-chakra-kriya-try-it-now-

  287. 287
    Ali Says:

    Hi Master Anmol,
    How Are you??
    I want to ask you a question please:
    Is it possible to do Sodarshan Chakra kriya 2 1/2 hours for 40 days without having any progress??
    I’m very serious in practicing this kriya and I don’t want to practice it without benefits, of course you have a lot of experiences from yourself and people, please tell me what should I avoid and what should I don’t forget in the practicing?
    All my best….

  288. 288
    Anonymous (maha mantra variation) Says:

    Done my 40 days! Next – golden nugget and sat kriya. :)

  289. 289
    dreamitbig Says:

    my question about this exercise is is that when u do the pumps does it push more than the norm into the bloodstream.

  290. 290
    David Says:

    Daer Anmol,

    Please explain in more details what does it means to pump the navel ?

    Best regards


  291. 291
    Suri Says:

    Hi Anmol,

    How many of the Artha Siddhi and Nava Nidhi have you attained?

    I want to see some realistic proofs of people who attained supernatural powers.

    Please help

  292. 292
    Taller de Chakras | Says:

    [...] Matías de StefanoEnergía de los chakrasCómo Mejorar tus relaciones: Equilibra tu Segundo Chakra.3 Most Powerful Yoga Pranayamas and Kriyas – Sodarshan Chakra Kriya – Part 1 .vvqbox { display: block; max-width: 100%; visibility: visible !important; margin: 10px auto; [...]

  293. 293
    thabani Says:

    hi anmol/trupti,
    Very important question
    is sodarshan a part of or the same or similar as the kriya yoga mentioned by Paramahansa Yogananda in his book The Autobiography of a Yogi, and would you please write an article on kriya yoga mentioned in the book which of course he claims is the most powerful form of yoga which is a massive statement while kundalini yoga is around. but the fact that the great Mahavatar Babaji is the one who has initiated its resurgence. Plz anmol/trupti reply soon i even welcome fellow visitors of the site with knowledge to reply if they can

  294. 294
    thabani Says:

    sorry mind went blank at the end. *….babaji initiated resurgence makes one believe it must be true

  295. 295
    thabani Says:

    sorry mind went blank at the end. Supposed to read like this….especially since babaji initiated resurgence makes one believe it must be true

  296. 296
    David W. Says:

    I have a friend who had a a slight psychic sensitivity before starting Sodarshan Chakra Kriya and she has worked up to doing 2 1/2 hours at a time of the intermediate version 3 days per week. She developed alot of clairvoyance and mind reading from doing it and recently when she went from 2 hours to 2 1/2 hours per session she can turn invisible to people around her. So this stuff is no joke.

  297. 297
    anonymus Says:

    Hi, i want to do pranayama, but what if my left nostril is blocked for breathing in which it is…is it ok if i inhale on my right nostril? thank you…

  298. 298
    Karen Koontz Says:

    Dear Anmol: This is very powerful stuff! As far as awakening the Kundalini — I’ve awakened something as I’m having contractions that last a couple o hours (very pleasant ones) but they’re not intentional — they’re just THERE! Whew! Anyway, I want to thank you (I think) I ill keep this up and see what develops. Also, I broke my nose many years ago and now I woke up and it seems to have been broken while I was in my sleep but it seems straighter! Could somehow the breathing exercises fixed it??? (It’s not perfect but it’s better, I’m sure!) Please advise and thank you. I think I just may take a drive out there and see your part of the World and your class for one day… Someday soon. . .. . kk.

  299. 299
    5 Daily Requirements for a Fantastic Life – Self-Help And Development Says:

    [...] Zen Expert. His extensive site, Free Guided Chakra Meditation & Kundalini Yoga Poses, offers Free Kundalini Yoga Pranayamas & Sets. Also find lively spiritual discussions on the Free Guided Chakra Meditation Practice, Kundalini [...]

  300. 300
    hosna Says:

    just love the pranayam. Thank you very much.

  301. 301
    Fritz Madida Says:

    Great discoveries! I cannot wait to begin. I’ll definitely keep you posted. Thank you so much. Blessings! NAMASTE!!!!

  302. 302
    Bharath Says:

    I am doing yoga asana daily. so which is the better time for me to do Sodarshan Chakra Kriya(before asana or after asana)?

  303. 303
    Anmol Mehta Says:

    Hi Bharath,

    Do it after your asana practice.


  304. 304
    simon Says:

    I have been doing the sodarshan kriya for nearly 18 months now, and am doing 70 minutes a day, most days.

    i have recently read that doing it in the hour before sunrise, or sunset is the best time as it is the most effective. What do you think?
    Does it make much difference?
    Thank you for putting the information about this pranayama on here, I have benefited alot from it, mostly so far in that i don’t tend to worry about things so much.



  305. 305
    arjun Says:

    anmol sir ,thank u for this sodarshan kriya is this one kriya itself in halfh or is it bettre to combine kaplabhathi ,anlom vilom,and other pranyama sir please suggest and what about eating non vegeterain while doing kundalin yoga thank u sir for ur great work god bless u

  306. 306
    Vdawg Says:

    I’ve just begun Sodarshan Chakra Kriya and look forward to seeing the positive changes it has on my life! I’ll be sure to keep you posted! Thanks for sharing this great kriya.

  307. 307
    harris Says:

    HI. am a medical student. Started to practice SKC and am on 4th day. I usually practie it at night at about 1 o clock before I sleep cos I have to study till late night. I do it for about 31 mins. Since the second day I noticed that while doing the kriya I had involuntary watering from both eyes. The tear secreted was not hot at all and was gushing out continuosly. I also noticed that I had weird dreams like am enjoying sexual intercourse with my crush, dreams of doing exams, of getting tortured, about my college bus etc. and I can remember them clearly and appears to be real, as if not a dream. Do you think these r the results of the kriya? And the tearing is it normal during the kriya?

  308. 308
    harris Says:

    HI. am a medical student. Started to practice SKC and am on 4th day. I usually prace it at night at about 1 o clock before I sleep cos I have to study till late night. I do it for about 31 mins. Since he second day I noticed that while doing the kriya I had involuntary watering from both eyes. The tear secreted was not hot at all and was gushing out continuosly. I also noticed that I had weird dreams like am enjoying sexual intercourse with my crush, dreams of doing exams, of getting tortured, about my college bus etc. and I can remember them clearly and appears to be real, as if not a dream. Do you think these r the results of the kriya? And the tearing is it normal during the kriya?

  309. 309
    Rey Says:

    My name is Rey, I did this exercise for a little while last year. I did not get to do it for 40 plus days but I started to get confortable doing it. I would like to start again and try to stay with it much longer this time. Do you think this exercise can help me lowering my blood pressure among otherthings?

  310. 310
    Anonymous Says:

    I am the beginner. I can’t say mantra (mentally), count and pump an the same time…on count of 8 I am totally lost and can’t even pump. I can only concentrate on one thing at the time. Any advice?

  311. 311
    Anonymous Says:

    Cab someone explain why do I have to use my fingers exactly in this way? There got to be a reason. It is much easier to use thumb and a point finger

  312. 312
    Anonymous Says:

    some schools of thought claim that practicing yoga and living a sexually active life is dangerous and can lead to mental derangement. I would like to know your take.

  313. 313
    David Says:

    Hi Anmol & Friends,

    My name is David and I Iive in Madrid. Kundalini Yoga is not very popular in Spain so it’s a great opportunity to use the Internet to connect to other people with similar interests.

    I watched this video about SCK a few months ago and started practicing it for 40 consecutive days going gradually from 1 bump, 2 bumps until reaching the 3 bumps level during 31 minutes. That was by mid September this year. Since then I have practiced SCK occasionally but in the last days I am feeling a strong impulse to practice every day for 31 minutes or even longer.

    It’s curious because it’s not a thought or a goal that I set in a rational way because I’ve read the benefits of this Kriya. It’s a very strong feeling that I NEED to do it, more intuitive than rational. I would like to share with you what this practice reveals to me and would be great to know about your own experiences too.

  314. 314
    girly Says:

    HI , Thank you for putting this information and video clip about pranayama in the web site . This is very helpful for all .

    Thanks a lot

  315. 315
    Ahmed Syed Says:

    Hello Anmol,

    I hope you are doing well. Thank-you for this kriya. I had one question. I am doing a technique called death of breath. It involves breathing in through the nostril and holding it as long as i can and then releasing and doing this whole process for 10 minutes day and 10 minutes at night. I have to increase after some time the amount of time.

    The question is that will this breath of hold interfere with the sodarshan chakra kriya?


  316. 316
    nabraj Says:

    Hi anmol sir,
    i am a regular visitor of your wonderful site.
    and i am also interested in raising my kundalini energy
    lately i have been practising breath holding exercise along with meditation because i have read somewhere that it activates the nonmechanical parts of our brain and enable us to accomodate the increased energy
    i have done breath-holding exercise for around 25 days and have made significant improvement.
    while doing this I feel intense heat in my spinal area and vibration in my perineal area
    now, i can hold my breath for long period but lately i am having throbbing headache while holding breath but after few seconds pain subsides. I am normal and energized rest of the day and don’t have any medical illness
    plz suggest if i should continue or leave this breath-holding exercise.
    any reader with genuine knowledge, plz provide his suggestions
    sincerely yours

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    Day 1 to 7: Forty Day Sadhana of Sodarshan Chakra Kriya Says:

    [...] no matter how I am feeling, I know I can take eleven minutes out to myself to do this practice of sodarshan chakra kriya, and afterward I always feel [...]

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    Day 22 to 31: Forty Day Sadhana of Sodarshan Chakra Kriya Says:

    [...] week during my eleven minute practice of sodarshan chakra kriya, I have found myself breathless far more than last [...]

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    What is a sadhana and why do I need one in my life? Says:

    [...] Want to get rid of old mental and emotional behaviour patterns? Try this powerful technique. [...]

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    Elle Says:

    This is an absolutely marvelous page. Thank you very much for this divine information. I had what I believe was an awakening, and fining help for it was near impossible. So ridiculous was my quest, that an atrocious website “kundalini hotline” gave a number I called, and someone told me to “drink beer and take baths to ‘get rid of it’ like it’s a disease. Doing some yoga and breathing exercises have given me immense relieve after years of pain and confusion. Thank you kindly. Namaste. :-)

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    Day 40: Completion of my Forty Day Sadhana of Sodarshan Chakra Kriya Says:

    [...] length of two add breaks, or two songs.) I never knew what I would experience went I sat down to do Sodarshan Chakra Kriya, which consists of silently chanting a mantra – Mahay Guru – 16 times with the breath [...]

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    What’s it Like to Complete Forty Days of Sodarshan Chakra Kriya? Says:

    [...] for Beginners | Basic Yoga PosesUltimate Tantra Yoga Technique to Raise Sexual Energy – Sat Kriya3 Most Powerful Yoga Pranayamas and Kriyas – Sodarshan Chakra Kriya – Part 1Free Online Kundalini Yoga Kriyas E-BookEffective Tantra Breathing Technique to Prolong Sexual [...]

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    What’s it Like to Complete Forty Days of Sodarshan Chakra Kriya? | OMTravelers Says:

    [...] Back in 2009, with the inspiration of one of the many Kriyas that Anmol publishes on this website, I decided I was going to commit to forty days of Sodarshan Chakra Kriya. [...]

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    [...] can find a tutorial of the meditation here. (Thank you Anmol Mehta for your [...]

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    [...] http://www.anmolmehta.com/blog/2007/0… (free article with full details). The King Kong of yoga exercises and yoga breathing techniques (pranayama) is the powerful So Darshan Chakra Kriya. This exercise is know for bestowing psychic powers (yoga siddhis) and supreme health. Beginner version is included for those new to yoga and interested in learning this incredible technique. More details are available for free on www AnmolMehta (dot) Com. 1810 [...]

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    naser Says:

    Please help me.
    A year ago I did the Sodarshan Chakra Kriya breathing. Every day for a month I did this breathing. I follow this breathing until intermediate level. After a month, a night before sleeping I felt sever nausea but it soothed immediately. At first this nausea happened tow days a week but this problem continue and became more and more bad. It coincide with dizziness. Now after a year I have a nausea yet, this problem really knock out me. Please please help me. Is there any way to solve this problem?

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    Harwinder Says:

    I have one question.so many people think that during menses a lady should not perform any religious activity.i am interested in sck.bt really dont know wether i should perform it during my menses and during pregnency.also m interested in sidhies not to acquire them but to experience them.please help me in this regard.

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    Lua Kahlua Says:

    Sat nam, Anmol (and everyone else)! I have been doing SCK on and off since 2011 but for the last month or so I have been doing it on a daily basis as a sadhana, and I am loving every part of it. Except for one thing which I have googled without any luck.. Sometimes when there is a lot of energy building up in the navel area when I am doing the pumping, it gets so intense (but not uncomfortable) that when I exhale and the energy just bursts in my abdomen, I actually can’t control my bladder ad start to pee involuntarily… It is so embarrassing and I don’t know what to do. Am I straining the kriya when this happens? Because in general I dont feel any sraining nor discomfort. This happened in the past and that’s why I’ve always stopped doing SCK, but I have loved it so much and always gotten back to it. And the same thing happened this week and I panicked and stopped the meditation. But I discovered that when I feel this building up of energy in my abdomen during the pumps, I lessen the pumps and try to do them more light, which has helped.. Anyway, my question is: WHAT is happening to me, and is it a bad thing?

    Best regards, Lua

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    y p Shrivastav Says:

    I wish if you could host a video

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    Erenora Says:

    Hi, to everyone and thank you for sharing this great video!

    After 3-5min of advanced version sodarshan chakra kriya I feel terrible pressure in back and center of my head. I’m applying full neck lock. Pressure would fade in 1 hour, but I’m feeling dumb through the day.

    Could someone help?

    PS In yoga for years, kundalini fully awakened year ago and last six months into kundalini yoga training daily for 1-2hr.

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    Breathing in peace | Following the path of gratitude Says:

    [...] Information can be found on this site: Mastery of Meditation & Yoga (A true treasure trove of yoga videos, advice and generosity of wisdom)  http://www.anmolmehta.com/blog/2007/03/29/3-most-powerful-yoga-pranayamas-and-kriyas-part-1/ [...]

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    Lisa Says:

    40 days huh? Well I’m in! here we go! psychic powers increased, Wahay Guru.

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    nilkanth Says:

    I learnt sudarshan kriya from my guru Shri Shri Ravishakar
    are both the processes are same or different?

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    Rajbir Singh Says:

    I began doing Yoga Asana’s years ago but stopped due to illness. I got back into practice last year. I have been doing sodarshan chakra kriya since last year I do not really know how long but it has been over six months. I completed the 40 day training and I have started having symbolic dreams. Dreams that have a deeper message behind them all of which involve me. I also hear sounds, like voices but only when I am very relaxed. Will these voices grow stronger, will I need medication? If the voices do manifest should I be afraid how do I control them? Please help.

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    Chakra Therapy Says:

    Really a good information about chakra.

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