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:
- Do not practice any advanced pranayama if you are unwell. Only do light easy pranayamas.
- 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.
- Your stomach should be empty. Which means you need to wait at least 2-3 hours after a meal before practicing pranayama.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- The mantra itself, Wahay Guru, means ecstasy beyond words and represents one’s higher consciousness. Chanting this mantra attracts this divine energy towards one.
- 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.
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,
Anmol
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.
Thanks
Babu
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.
Best,
Anmol
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,
Kenny
Dear Gurumustuk,
Appreciate you stopping by and sharing this resource with all of us.
Best,
Anmol
You can also watch a video of Yogi Bhajan talking about this meditation.
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).
Best,
Anmol
Nice 3 pranayama techniques explained in this blog. But i could not concentrate on those. Why is that?
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.
Best,
Anmol
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
Krishnan
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.
Best,
Anmol
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
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
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.
Best,
Anmol
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
Best,
Anmol
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).
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.
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.
Best,
Anmol
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.
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.
Best,
Anmol