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.
