Sudarshan Kriya Yoga (SKY) is a method of cyclical controlled breathing with its roots in traditional yoga.
A fundamental aim of SKY is to elicit a mind-body interaction of calmness and alertness. A typical SKY session is 90 min long and consists of four distinct yogic breathing stages (Ujjayi, Bhastrika, Om, and Sudarshan Kriya).
Before starting SKY, wear comfortable clothes, take a comfortable seat, and seat in a straight position and do all the following steps with closed eyes
Step1: Ujjayi
Ujjayi involves experiencing the conscious sensation of the breath touching the throat. This slow breath technique is performed at a rate of 2–4 breaths per minute (bpm).
Step2: Bhastrika
During Bhastrika, the air is rapidly inhaled and forcefully exhaled at a rate of 30 bpm. Three 1-min rounds of Bhastrika are followed by a few minutes of normal breathing.
Step 3: Om chanting
Next, Om is chanted 3 times with very prolonged expiration.
Step 4: Sudarshan Kriya
Sudarshan Kriya’s rhythmic breathing is done with slow (20 bpm), medium (40–50 bpm), and fast (60–80 bpm) breathing.
Comments
Post a Comment