SUDARSHAN KRIYA

1. THREE STAGE PRANAYAMA:

Posture: Vajrasan Breath: Ujjayi
Breathing Rhythm: Breath in 2, 3, 4
Hold 2, 3, 4
Breath out 2, 3,4,5,6
Hold 2
1st Stage- 8 times:
Thumb on the hip bone, finger in line with the navel, palms parallel to the grou
nd.
2nd Stage -8 times:
Thumb at the highest point under the armpit, fingers in front of the chest. palm
s parallel to the ground.
3rd Stage - 6 times:
Palms on the back of the shoulder blade, elbows pointing the ceiling and biceps
close to the ears.
Relax in between each stage.
2. BHASTRIKA:
Posture: Vajrasan Breath: Normal
3 Rounds of 20 times each. Relax between each round.
3. CHANT OM THREE TIMES.
4. SHORT SUDARSHAN KRIYA: Posture: SUKHASAN BREATH: NORMAL
Long Cycle: 20 Times
Medium Cycle: 40 Times
Short Cycle: 40 Times
Conclude with 8 to 10 long Cycle.
Relax for 5 Minutes in Shavasan and Yoga Nidra. Turn to your right side and sit
up and open the eyes