Sudarshan Kriya : Secret Revealed!!

tehelka.com:

Sudarshan Kriya : How The Magic Unfolds
1
Take vajrasana position. Spine firm, eyes closed. Take long breaths in, count till eight. Exhale slowly, count till eight. Regulate this for a while.
Relax face, and breathe.


2
Place hands on hips with elbows firm. Spine firm, eyes closed. Breathe in, count till four. Hold breath, count till four. Exhale, count till four. This position is to expand the base of the lungs.
You can increase pace of breathing for a while.

3
Place arms in front of chest with fingertips touching. Spine firm, eyes closed. Breathe in, hold, breathe out. Count four at each stage. This is to expand middle lungs.
4
Place arms on shoulder blades with fingers spread. Inside of arms must touch ears. Breathe in, hold, exhale. Count four each time. This will de-stress back and top of lungs.

5
Bhastrika Pranayam. Move arms up and down, inhaling when arms are up, exhaling when arms are down. Breathe rapidly. Do 30-50 breaths. Pause and repeat two more times. Breathe very fast. Slow down after third round. Chant Om three times and move into meditation.


experiencefestival.com:

Sudarshan kriya normalises breathing by concentrating on it systematically. Firstly, closing the eyes shuts off external stimuli so that one concentrates on oneself. Expression of gratitude with a namaskara helps in leaving aside any arrogance or stubbornness that might cause imbalance. It also prepares us for change.



Sitting in vajrasana straightens the spinal cord and makes the movement of attention between the brain and spinal cord hindrance-free. It also helps in breathing freely. The three positions for pranayama, which incrementally take our arms from down to up, physically engage muscles in the neck and shoulders thereby relieving pressure built up in them due to stress. The ujjayi breathing concentrates attention in the spinal cord, which controls breathing in normal circumstances.



In bhastrika, breathing out forcefully, the respiratory tract gets purified and expands. Long utterances of 'om', which takes our attention from the bottom of the spinal cord up to the neck and then forward to the topmost part of the brain while breathing out, harmonise the central nervous system and our breathing.



In the three final stages of the kriya, rhythmic inhalations and exhalations of long, medium and short durations shift emphasis from inhaling in the long duration to equal in the medium and exhaling in the short duration. Our attention shifts from the lungs to the respiratory tract and finally to the top of the nose. When we rest after the kriya, we take our attention to all parts of the body and become conscious of the balance in our attention and the harmony in our vital systems. It conserves energy, which is otherwise wasted in stress, and makes it available for other purposes.



It takes only about 30 to 45 minutes to do the short sudarshan kriya. It can be practised at any time during the day, except when the stomach is full. Spending some time doing the kriya away from one's busy schedule is a great stress-reliever. Coupled with light physical exercise, its benefits are immense.

ehow.com:

Posture
# Vajrasana posture
Vajrasana posture
Posture is important in all Kriyas of yoga and Sudarshana Kriya is no exception. The Thunderbolt posture creates the necessary channels for the breath to oxygenate certain elements of the body.

Take your time in mastering the posture as illustrated. Slowly kneel onto a mat or blanket with the knees, ankles and toes touching the ground. Rest buttocks onto the soles of the feet. Allow the heels to separate until they touch the sides of the hips. Place palms down by draping them onto the knees.

Sit erect with stillness and relax your eyes and mind. As long as the knees and ankles feel comfortable, stay in the posture and breathe slowly and normally. It takes some effort and may be difficult initially, but do not be discouraged. It is best to close your eyes to cut off external stimuli and turn the attention inward. This posture makes the movement of attention between the brain and spinal cord hindrance free. It engages the muscles in the neck and the shoulders naturally, relieving stress related pressure and helps in breathing freely.
Breathing / Pranayama
# Breath control or Pranayama is paramount for a successful Sudarshana Kriya practice. This technique is cleansing and is called the 'Ujjayi'.

The first stage begins with the relaxation of the throat and sternum. Try to concentrate on the inhalation and exhalation of breath, through rhythmic slow breathing. Ensure that the time for inhalation and exhalation is about the same. A cycle is one inhalation, followed by one exhalation. After 20 cycles of stage one, you are ready for the next stage of the Kriya.

The second stage begins with normal inhalation followed by deep exhalation. Here, exhalation lasts for a longer time than inhalation. Be aware that the sternum and the rest of the body including the back have to remain as relaxed as possible. Complete 20 cycles of stage two, slowly and rhythmically.

As you move into the third stage, deep inhalation is followed by normal exhalation. Inhalation takes a longer time than exhalation, within a cycle. The same cautions as second stage apply. Complete 20 cycles of stage three, slowly and rhythmically.

Go into the last stage with deep inhalation followed by deep exhalation. The time for inhalation and exhalation is about the same. This is done for 20 cycles also.
Cautions
# The Kriya can be completed by slowly restoring normal and rhythmic inhalation and exhalation. Particular notice should be given to the parts of the body ensuring that there is no stress on any limb or portion of the body. Complete this stage for 20 cycles or more, if desired.

Youth Empowerment and Skills Workshop (YES+)

 WHAT IS YES+ COURSE?

A powerful life-skills program, that charges the youth with a fresh breath of vigor, enthusiasm, excellence and responsibility. YES!+ enables you to absorb the freshness, the repose and all the positivity around you, and helps you discharge stress, inhibitions, bad habits, and barriers.

YES!+ is a brilliant mix of antiquity and the contemporary. It is a smooth blend of ancient wisdom, yoga, pranayama (breath control), and meditation, fused with contemporary intellectual exchanges, music and games. And of-course it includes Sri Sri Ravi Shankar’s powerful and famous breathing technique, the Sudarshan Kriya.It also focuses on Spirituality.

What is Spirituality?

Spirituality is a harmonious blend of outer silence and inner celebration and also inner silence and outer celebration. When attention is given to the spiritual aspect of one’s life, it brings responsibility, a sense of belongingness, and compassion and caring for the whole of humanity. Spirit upholds and sustains life. It makes you strong and solid. It breaks down the narrow boundaries of cast, creed, religion and nationality and gives you an awareness, this uplifting of consciousness, that wars can be eliminated and human rights restored in the world today.In science you have knowledge first, and then faith follows ,In spirituality faith comes first,and then knowledeg follows.

- His Holiness Sri Sri Ravishankar

Sudarshan Kriya-

A crest jewel in the Art of Living is the healing breath known as Sudarshan Kriya.

This unique breathing practice is a potent energizer.  Every cell becomes fully oxygenated and flooded with new life.  Negative emotions that have been stored as toxins in the body are easily uprooted and flushed out. Tension, frustrations and anger get released. Anxiety, depression and lethargy are washed away.  Both the mind and the body feel a welcome relief.  After the practice, one is left calm and centered with a clearer vision of the world and of oneself.  A sense of joy in the moment prevails where once again we can smile from our hearts.  And when we feel good about ourselves, love flows naturally in all our relationships with others.

How can a breathing practice be so beneficial? How does it work?

More than a mere breathing exercise, the rhythms of breath during Sudarshan Kriya technique carry deep significance. Rhythms abound everywhere in nature: day follows night, tides  rise and fall, seasons come and go, countless biological rhythms exist in the body.  There are also rhythms of mind and emotions.  When these rhythms are in sync, we feel a sense of harmony and well being.  When stress throws us off balance, chaotic rhythms are created within us.  Then we feel a sense of discomfort and discontent.  The mind wavers vacillating between worries about the future and regrets of the pasts.  We find that we do not fully enjoy our lives in the present moment, here and now.

A solution can be found with the breath-link between mind and body.  Like other rhythms throughout nature, our .breath also moves in specific patterns at particular times.  Have you ever observed your breath when you felt anxious? Or angry or relaxed… content... happy?  Every emotion is instantly reflected in the rhythm of the breath.

When we reintroduce natural rhythms into our breath, our body, mind and emotions can be brought from a condition of chaos to a state of balance.  This is the practice of Sudarshan Kriya.

The effect is immediate and tangible.  The internal discard from past sorrows and disappointments is retuned into a soothing symphony of peace and serenity.  Even the most intense or debilitating emotions subside after ten minutes of practice.  One is left free to enjoy life – alert to the present moment and centered in the silence of one’s Being.

Sudarshan kriya is a completely natural process that was cognized by Sri Sri Ravi Shankar during divine meditation on March 4 and 5, 1982.  From these auspicious dates we mark the beginning of the Master’s gift of the Art of Living to people throughout the world.

Sudarshan kriya is a powerful tool for daily living.  It is simple to learn and easy to practice.  It is a technique of direct experience that you can receive during the Art of Living Workshop.  Afterwards, daily practice at home ensures that you enjoy maximum benefits.

"A few times of the healing breath fully relaxes you.  Your life becomes more total.  All the faces of your personality come together to make you one whole person.  Do the healing breath and meditate. these practices completely transforms you and kindle the love deep inside."

- His Holiness Sri Sri Ravi Shankar

Intrested frens can know more details about YES+ course by just visiting the ART OF LIVING branch office at Baneshwor, Inside Everest Hotel. The next YES+ course is going to start from August 1ST . JAYGURUDEV!! 

The Premier League returns on August 13

After grabbing a 19th League title, champions Man United will be looking to extend their record-breaking haul under the evergreen Sir Alex Ferguson.
But who will be United's biggest rivals from the chasing pack? Chelsea begin life under a new manager looking to recapture their Double-winning form of two seasons ago.
Manchester City have made that important step up to become a top four club and now have eyes on United's title, while Arsenal will want to shake off their bridesmaids tag.
Tottenham will expect to be challenging up there with the Premier League's best and a resurgent Liverpool are looking to boss Kenny Dalglish to continue his rebuilding work at Anfield.
From Norwich to Newcastle, from Swansea to Sunderland, it's the best time of year for all supporters filled with hope for the new season ahead.

Inter Milan 2-5 Schalke

Inter Milan's UEFA Champions League hopes are all but dead after Schalke twice came from behind to claim a commanding first-leg advantage.

Dejan Stankovic needed just 25 seconds to volley his side into the lead with a stunning hit from the centre circle, but Joel Matip levelled, just as Edu did before half-time after Diego Milito restored Inter's lead.
It was all downhill for the Italian champions after the break as Raul netted for Schalke, Andrea Ranocchia scored an own goal and Cristian Chivu picked up his second red card in four days, before Edu notched again to round off a miserable night.
It all looked so promising for Inter, who were coming off a 3-0 defeat against derby rivals AC Milan, as they immediately took the lead in stunning fashion.
Manuel Neuer advanced out of his area under pressure from Milito and headed clear.
He got good distance but the ball went straight to Stankovic in the centre circle, who showed great technique and power to volley first time over the defence, over Neuer and over the line.
Raul had two good chances to equalise inside the next five minutes, heading first wide and then straight at Julio Cesar.
At the other end, Milito did well down the left beat two defenders and get a cross in, but Wesley Sneijder could not keep his header down.
But Schalke were level in the 17th minute.
Kyriakos Papadopoulos was left completely unmarked at the far post from Jefferson Farfan's corner and, though his header was straight at Cesar, the ball broke to Matip, who hammered home.
Inter appealed for a penalty when Milito went down under pressure from Atsuto Uchida when through on goal, but referee Martin Atkinson decided there was no foul.
Manuel Jurado then shot straight at Cesar, before at the other end Eto'o had a goal chalked off for offside to bring a hectic opening 20 minutes to a close.
Stankovic's eventful evening - he was also booked - came to a premature end when he succumbed to injury after 24 minutes and was replaced by Houssine Kharja.
But Inter did not let the change knock them out of their stride and they were ahead nine minutes later.
A neat move involving Milito and Javier Zanetti saw Sneijder cross to Esteban Cambiasso at the far post.
Cambiasso headed back across goal to Milito, who, having stayed just onside, had a simple task to finish from close range.
They could not hang onto their lead until half-time, though, as Edu drew Schalke level, following up to finish from a narrow angle after Cesar had done well to save his initial deflected shot.
Inter should have had a goal a minute into the second half as well, as Sneijder picked out Milito, who controlled well but sent a left-footed shot inches wide of the left post.
Two minutes later, Sneijder played in Eto'o, who turned Benedikt Howedes before seeing his shot brilliantly saved by Neuer.
But it was Schalke who took the lead in the 53rd minute as Raul claimed his 70th Champions League goal, finishing low past Cesar after good work by Farfan.
And it got worse for Inter four minutes later when Ranocchia slid in under no pressure and diverted Jurado's low cross into his own net.
Eto'o had a glorious chance to pull one back moments later but he dragged a left-foot shot wide from 10 yards.
Chivu was shown a second yellow, having also been sent off in the Milan derby, for a challenge on Edu in the 62nd minute which the Brazilian made the most of. They almost paid the price three minutes later when Jurado crashed a shot against the post.
Farfan's 75th-minute shot was saved by Cesar and his follow-up effort turned against the post by Ranocchia, but moments later the ball broke to Edu, who turned Ranocchia and curled the ball past the despairing goalkeeper.
A shellshocked Inter rarely threatened thereafter and they will have a mountain to climb in Gelsenkirchen next week.

Real Madrid 4-0 Tottenham

Real Madrid have hammered 10-man Tottenham in their UEFA Champions League quarter-final to all but seal their place in the last four.

Having fallen in the last 16 in each of the last six years, this was the time for Jose Mourinho to show his Real side are ready to go all the way and, with two goals from Emmanuel Adebayor, as well as strikes from fit-again pair Angel Di Maria and Cristiano Ronaldo, they did just that.
Their English opponents, who had seen off AC Milan in the previous round, went behind in just the fourth minute as Adebayor headed home from a corner and then lost Peter Crouch, who collected two yellow cards in the opening 15 minutes.
Key men Ronaldo and Gareth Bale had both been named in the starting XIs after being pre-match injury doubts, but the visitors suffered a blow before kick-off when Aaron Lennon succumbed to sickness and was replaced by Jermaine Jenas at short notice.
Bale offered brief glimpses of hope for Spurs, but their numerical advantage, and a top-drawer performance from Real's attack, meant they never really looked like grabbing an away goal that would have given them a fighting chance of staying in the tie.
The hosts came out of the blocks at a blistering pace, with Ronaldo dancing past the away defence before powering a fierce shot wide.
Just four minutes and one second had elapsed when Real duly opened the scoring from a Mesut Ozil corner.
Adebayor got in front of Jenas and slipped a header past Gomes.
Luka Modric was at the far post but he could not stop the ball squirming in, leaving Adebayor with the opener against the bitter rivals of his former employers Arsenal.
A late challenge from Crouch on Sergio Ramos deep in Real's half earned him a booking soon after.
Adebayor, buoyed by his early strike, constantly probed the Spurs back four, looking for a quick second while Ozil and Ronaldo also looked dangerous.
Real's cause was helped when Crouch was given his marching orders 15 minutes in for a second booking, this time following a late and needless challenge on Marcelo, again deep inside the hosts' half.
Rafael van der Vaart was pushed up front, but he looked isolated and frustrated, earning a booking for petulantly kicking the ball away as Real prepared to take a free-kick.
It looked like only a matter of time before Real doubled their advantage as Tottenham came under intense pressure.
Ronaldo sneaked in behind the back four and fired a volley at Gomes and the brilliant Marcelo was giving Vedran Corluka a torrid time at right-back.
Bale was unleashed for the first time 28 minutes in, bursting down the left but he had three markers on him instantly.
Spurs had a golden chance to draw level just before the half hour when Bale found Van der Vaart in the box with a flat throw but he was denied by a block from Ricardo Carvalho.
Another glimmer of hope came Spurs' way a minute later when Michael Dawson released Bale down the flank but he drove into the side-netting.
Despite that, Real still looked far more dangerous.
Marcelo fizzed a cross to the back post which Ramos headed just out of Adebayor's reach at the back post.
Modric threaded Bale down the left once more and he looked to have beaten Pepe but the Portuguese player slid in, clipping the Welshman's feet and earning a booking.
Real were adamant they should have had a penalty five minutes before the break when Dawson charged down a volley with his arms raised but the referee waved play on.
Spurs boss Harry Redknapp injected some pace into his attack by replacing Van der Vaart with Jermain Defoe at half-time. The striker looked lively, but Real's ascendancy was shown when Adebayor grabbed his second after angling a header past Heurelho Gomes from Marcelo's cross to make it 2-0.
Only a brilliant tip-over from Gomes prevented Adebayor from netting his third as the hosts laid siege to the away goal.
Gomes was made to pay for punching at a cross when the ball found its way to Di Maria, who unleashed a beautiful 20-yard curler past the Brazilian for the hosts' third after 72 minutes.
Defoe saw yellow for a high foot on Ramos before Adebayor received a standing ovation when he was replaced by Gonzalo Higuain with 15 minutes left.
Real's strength in depth was shown minutes later when £56million forward Kaka came on for Di Maria towards the end, while Corluka limped off to be replaced by Sebastien Bassong.
Mourinho barked orders to his players, urging to find a fourth and Ramos came close to obliging with a drive that whistled just wide.
The killer blow came three minutes from the end though when Ronaldo got the goal his performance deserved, rifling a 20-yard volley past Gomes from Kaka's cross.