Sudarshan (less frequently spelt sudharshan) is Sanskrit. Su stands for “proper” and darshan means “vision.” Kriya is a yogic practice that is meant to purify the body. In English, Art of Living staff used to refer to it as the Healing Breath Technique, but that has fallen out of favor. Sri Sri Ravi Shankar thinks that people should learn the Sanskrit name. My AOL instructors refer to the kriya as a kind of toxin purge for the body, mind and spirit. This practice came to Sri Sri when he was on a retreat in 1983, and it has formed the foundation of his mission since then.
Sudarshan kriya is the core of the Art of Living approach. It’s a crash course in pranayama, the yogic practice of breath extension or control. It is incorporated into a daily practice and also forms part of the weekly gatherings, called Satsang, where Art of Living practitioners follow a more extended process with an audio recording of Sri Sri leading a Maja Kriya.
As Art of Living participants or trainees, we are not supposed to openly discuss our practice with outsiders. In order to teach the technique, you are supposed to be a trained and certified AoL instructor to impart sudarshan kriya. The Art of Living Foundation has registered the name because others were going to patent it. The official version can be found on the Art of Living website
The Practice
In both the daily practice and the extended version, the Art of Living users engage in four exercises: yogic three-part breathing (three cycles, once with hands on waist, hands at chest level with elbows extended to the side, and arms up and hands touching back shoulders, biceps by the ears), bastrika (also called bellows breath, three repetitions), Om chanting (three repetitions) and Sudarshan Kriya. All four of these breathing exercises or practices are part of yogic tradition, and Sri Sri Ravi Shankar has modified them slightly or substantially. Sudarshan Kriya bears a strong resemblance to kabalabhati.
What does the kriya add to my yoga practice?
It’s increased my lung capacity in a really short time; it’s increased my alertness; it’s given me methods to refresh my mind throughout the day. By giving me greater awareness and sensitivity to my breath, I’ve improved my concentration and meditation. By coming to AOL and yoga together, I was able to see how much yoga could benefit me. At my first yoga class after the AOL intro course, I was able to get into deep bends and other poses and hold them because I was breathing more easily and deeply. I suppose I could have to come to the same condition through other methods, but it would have taken more time.
Art of Living also says that the kriya practice has accumulative effects over time. Medical research shows that it has promising results in recovery from mood disorders and building HIV.
Introductory Course
Sudarshan Kriya starts with 3-part breathing
The course goes through the mechanics of sudarshan kriya and other pranayama exercises assuming that you do not have any prior knowledge of yoga. In the two weekend sessions, you are guided through a fair extensive yoga practice — it is more than just stretching, as described in the literature. But no one gets penalized for bad form or being out of shape.
In all Art of Living practices, there is a strong emphasis placed on balance and moderation — not going overboard. You’re not going to major benefits from doubling or tripling your time in kriya. However, some Art of Living practitioners encourage more frequent use of kriya practices for people suffering from mood disorders. There is no claim that you should assume other aspects of yoga tradition, like becoming a vegetarian.
Other Courses
The Art of Living Foundation and its affiliates employ sudarshan kriya and other pranayama exercises as the core of other specialized courses, like the Stress Management program for corporate employees, prison inmate work, or its youth program. In addition, there are efforts to help people with illnesses like depression and anxiety,
Part II Course
Informally known as the advanced course, this experience requires a 4-6 day residence at a retreat or an Art of Living ashram. Frequently, the course is given by Sri Sri himself. The course combines four aspects: Silence, Sadhana (Meditation), Satsang (Celebration) and Seva (Service).
“Silence takes you deeper into yourself, Sadhana builds Energy, Satsang maintains it (elevating consciousness) and finally this energy is lovingly channeled through Seva.” (From Art of Living websites and literature)
The Part II Course is really the doorway to full understanding of Art of Living. If you have a desire to be a volunteer instructor or take the yoga course, you will need to take the course. I’ve heard of the course taking place in New York in the Hudson valley, at the Montreal ashram and in Lake Tahoo, CA.
Research
In India, there is a lot of research on the therapeutic effects of yoga and pranayama. The leading institute is Vivekananda Yoga Anusandhana Samsthana (Research Foundation) or VYASA, sometimes referred to as Vivekananda Kendra. The leading researcher is Shirley Telles. There is a US branch in Houston, sVYASA.
Sir, I have done AOL course in december 2011. I do short Sudarshan Kriya everyday (20-40-40) as instructed by teacher. But yet i didnt find the benifits of kriya and change in me. What could be the reason? And one more whenever I do Long Sudarshan kriya (in presence of Sri. Sri ‘s voice) i loose my patience means my mind starts feeling when it will over and when i will lie down. means i can not enjoy it. My friends who are with me in course told me they enjoy whole 45 mins. but i cant breath with that enjoyment. Is this reason that i am not getting benifits??
Pls reply.
-Pooja (India)
Hey There Pranajournal,
I just stumbled across this and, Hi I recently tried Sudarshan Kriya and experienced numbness, extreme lightheadedness and headache. I did some research and it says that it is hyperventilation. Is it dangerous to practice? does it cause brain damage?
Catch you again soon!
Regards, Paul
Has anyone conducted real western, double blind studies, “real science testing,” on the effects of AOL’s version of kriya? When I took the first course the instructor advised our participants of “tingling around the lips, cramping of fingers or toes,” during the breathing exercise. I raised my hand and asked if he wasn’t simply describing the effects of hyperventilation syndrome, to which he became mildly defensive. The mild confusion and eurphoria of Hyperventilation is most likely the intro to feeling “meditative” in the practice of kriya. AOL instructors and devotees would have us think differently, yes?
Great article! Kriyas and Pranayama are a great tool to help increase lung capacity as you say. In animals we see those animals that breath slower live longer!
Through extension we can say the yogi or individual who practices Kriya and Pranayama to slow (and even consciously stop their breathing like Samadhi) their breath, increase vitality, life force and ultimately length of life!
Thanks again for this article. It is a much needed informatiive discussion and I am glad you shared it with your readers!
It’s in point of fact a nice and helpful piece of info. I’m glad that you just shared this useful info with us. Please keep us informed like this. Thank you for sharing.
I have done my Art of Living programs at all levels and repeated them within 5 years ago and never practiced on regular basis. But I strongly recommended AOL programs to many of my friends and relatives. I didn’t forget the steps even as of now, until i repeat the Part-1 program in 9th – 14th, Oct’11. And started practicing on regular day to day basis without fail with the commitment of 3months. But Unfortunately i started feeling light headed on one side of head ( Left ), stiffness on left side neck and feeling more, if i don’t take or post phoned my food intake. Also started loosing sleep on few days. I checked with Neuro specialist and under going with some tests. Since 5 yrs, Im a Hypertension patient under medication, i check also with Cardiologist and received reply as every thing is OK no issues. Kindly help or suggest to understand my problem and continue with Sudharsan Kriya.
i want to become an art of living instructor. how do i go about achieveing this?? i have always wanted to become a motivator,counsellor etc. am presently a student pursuing my final year of engineering in hyderabad. thanks and regards.
I wish to know if sudarshan kriya helps in curing hypothyroid trouble ?
I am sure there are systemic benefits to practicing sudarshan kriya, but if you have problems with a hyperthyroid, it would be best to consult with a physician or medical specialist. The breathing practice will not hurt you, but you may need more appropriate treatment.
i am a art f living member….i forgot the steps to do sudarshan kriya…plez send me the step wise sheet…
I don’t have a step-by-step cheat sheet, but there is a description of the four breathing practices on this page
I DID ART OF LIVING PART 1 COURSE 3 YEARS BACK, WITH OUT AUDIO OF SRI PANDIT RAVI SHANKAR I AM NOT ABLE TO PRACTICE SUDARSHANAKRIYA, CAN I FIND A VCD OR MP3 AUDIO OF SUDARSHANA KRIYA
As mentioned many times here, I don’t have the audio or video of Sri Sri Ravi Shankar’s instructions. My suggestion is to search out an AoL group and take the course again (if I remember correctly, at no cost). Or just go with standard pranayama — there are hundreds of videos and audios of breathing exercises. There is nothing magical about Art of Living methods.
What is Sudarshan Kriya ? In what way, it is different from other pranayama techniques and Kriyas like: Nadi Suddhi Pranayama, Suryanuloma viloma pranayama, Chandranuloma Viloma pranayama, suryabhedana Pranayama, Chandrabhedana Pranayama, Bhramari Pranayama, Kapalabhati, Bhastrika, Shitali Pranayama, Sitkari Pranayama, Sadanta Pranayama, etc ? When I am practicing all these techniques regularly from last 30 years, do you really feel that I will be benefitted by sudarshan Kriya ? Please send reply to mail BOX.
If you are already practicing pranayama as you describe, you are probably getting the same benefits.
Hi there..i did AOL part 1 course few yrears ago..it was very relexing..but didnt practice sudershan kriya..i was just wodnering if you guys can help me in getting back to my practice.i cant remember number of long and short breaths.
With the Sudarshan Kriya, there are three cycles of three breathing paces (a slow, measured rhythm, a moderate pace, and a quick, almost staccato). I was instructed to do 40 breaths for each. I used to be a stickler for the breath count, but now I don’t follow that limit; instead, I increase the count with the speed. There is nothing magical about the breath count; it’s practicing everyday that does the miracle.
does the art of living course affect on my period, since i have taken the AOF course, it stopped..
I don’t think the Art of Living course could affect your menstrual cycle, but you should obviously check with your physician.
My native is coimbatore tamil nad, I am member in art of living,I am basically civil enginneer, I have no time to learn Sudarshan Kriya in art living centre in coimbatore
I want Sudarshan Kriya breathing execise in pdf ,it will very helpfull to me. please consider my obligation.
Thank you
N.Muralidharan
Check out my pranayama section – there is nothing really magical about Sudarshan Kriya as opposed to other pranayama routines or kriyas. I started with the practice because the Art of Living Foundation had a course that introduced a well-rounded set of accessible methods and provided the cultural/spiritual context of the practice in a learning environment. I wanted to get up and running quickly.
You are not supposed to teach Sudarshan Kriya unless you have undergone AoL training so handing out PDFs goes against that. But there are other sources for written instructions (or videos) if that’s your only option.
Murali, you will never get time in life if you dont take out time. Kriya shall be learnt only from the AOL teacher. It is a magic with several advantages. dont delay it any more, learn it ASAP.
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