Today we're diving into one of the most powerful Kriyas,
The Sadarshan Kriya.
And it is considered to be one of the most transformative practices in yoga tradition.
It is known for its ability to cut through any darkness,
Stuckness,
Negativity,
Clear all those deep-seated subconscious blocks.
And create that sense of clarity,
Radiance,
And deep transformation.
It is often called the Kriya of all Kriyas because of its profound impact on physical and mental well-being.
The word sadarshan means the clear vision of oneself,
And Kriya means that action towards liberation.
There are different variations of this practice,
Depending on which tradition it comes from.
This specific variation that we are about to do comes from the Himalayan tradition.
So it will take you a little time to master this technique.
It's important to start slow only with a couple of minutes and then gradually build it up to maybe 11 or even 22 minutes.
As your abdominal muscles become stronger,
More flexible,
You increase your lung capacity,
It's going to be a little easier to do this practice for a longer period of time.
And ladies,
If you're pregnant or on menstrual cycle,
So just please keep this practice.
It is not recommended to do this practice while menstruating or if you're pregnant.
There are many different other practices to do during this time.
We'll begin by coming into a comfortable seated position.
You're welcome to sit on the block or a cushion or even sit on the chair so that you can maintain your straight spine,
Your heart is open,
Your diaphragm can move freely up and down,
And there's a lot of space for your breath to move.
Now in this technique It's similar when we do alternate nostril breaths.
When we're inhaling through one nostril and then the exhale through the opposite nostril.
Inhaling through the one nostril and exhale through the opposite nostril.
The difference is that when we inhale and we're holding the breath on the top,
We're going to pump our navel seven times.
So as if there is a vacuum here,
And we're pumping the navel in towards the spine seven times.
Then we block the left nostril and exhale through the right.
We hold the breath out.
And pump the navel seven times.
Then we inhale through the right nostril,
Holding the breath on the top.
While pumping the belly.
Seven times.
And then we exhale through the left nostril.
Hold the breath out.
And pumping the navel seven times.
Now,
If pumping the navel seven times seven counts feels too strenuous and too much especially on their exhalation you find the count that works for you.
Maybe it's count of four or five,
And slowly you'll build it up to seven or maybe 11 pumps.
As I mentioned before,
It takes some time to master this technique.
So the trick here is.
.
.
To fully inhale So when we're inhaling through our nostril,
We really fill up our lungs completely.
And then we pump the navel.
And then we completely exhale all the air out.
So even when you think there is nothing to exhale anymore,
You still squeeze a little bit air out so that you create your space to pump.
The navel,
Like this vacuum here.
And then you inhale fully,
Hold,
Pump.
And exhale completely.
Okay?
As you go through this practice,
Take a break.
If you do need to take a break,
Please honor that.
It is a powerful practice and you might feel lightheaded.
Just know it's normal.
You're nervous system is adjusting,
Your lung capacity is increasing,
So again it's going to take some time.
Alright,
So eyes will be closed.
And we'll go together here.
Left hand stays in Gyan Mudra.
And the right index fingers and the middle fingers,
You can rest in between your eyebrows.
And then with the right thumb,
You're going to block your right nostril.
And with the ring finger,
You're going to block your left nostril.
All right?
So take a deep inhale.
Through the nose.
Full exhale through the mouth.
One more time,
Inhale deeply through the nose.
Completely through the mouth.
And we'll begin here.
So block your right nostril with the right thumb and inhale through the left nostril,
Eyes closed.
Hold the breath,
Relax your right hand on your knee and pump the belly seven times.
Now block your left nostril with your left ring finger exhale through your right full exhalation Hold the breath out,
Relax your hand on your right knee,
Pump the belly seven times.
Inhale through the right nostril.
Hold the breath on the top,
Relax your hand,
Pump the belly 7 times.
Block your right nostril,
Exhale through the left.
Squeeze all the air out.
Hold the breath out and pump.
And continue,
Inhale through the left nostril fully.
Hold the breath in a gaze at the third eye.
Palm the belly seven times.
Belly moves towards the spine.
Exhale through the right nostril,
Nice and slow.
Hold the breath out and pump.
Inhale right.
Hold the breath,
Eyes closed in a gaze of third eye,
Palm.
Exhale through the left nostril,
Full exhalation.
Hold the breath out,
Palm seven times.
Inhale deeply Please continue on your own.
Pumping the navel seven times or whichever feels comfortable to you.
So make sure you're not straining the breath.
Even though it might be a little bit challenging,
There is a sense of effortlessness here.
But make sure it's the same count when you hold the breath on top of inhalation.
And it's the same count when you hold the breath out.
Every time when you hold the breath just keep the whole body relaxed Continue focusing on your breath.
And pumping the navel towards the spine.
Really massaging all your internal organs.
Activating that inner fire,
Your Agni.
The place of transformation,
Transmutation.
Cutting through all the darkness.
Through all the fears and phobias here.
Just stay absolutely present.
And please continue just a little bit longer here.
See if you can simply drop in into the rhythm of your breath.
Into the rhythm of pumping the belly.
And if there is anything.
.
.
Particular that you come to your practice with today.
Either those are the emotions or persistent thoughts.
Symbolically placed at the navel.
So that you can really transform the energy of those thoughts and emotions.
Every time you pump the belly in keep your inner gaze at the third eye is just observing that space behind your forehead.
As you're pumping the navel.
And just keep going for a little bit longer This practice is wonderful to release any anxiety.
Any worries,
Fears,
Just stay with your breath,
Absolutely present.
The deepest inhalation and the fullest exhalation.
And please complete your last round.
So the last exhalation is going to be through the left nostril.
So whatever you are,
Complete your last round.
Just take time.
The last exhalation is going to be through the left nostril.
You hold the breath out,
You pump.
Then inhale deeply through both nostrils.
Exhale fully through the mouth.
And inhale through the nose.
Suspend the breath,
Eyes closed,
Chin slightly in for Jalandhara bun.
Inner gaze to the third eye and lift the pelvic floor,
So a gentle squeeze of your sex organs.
Hold as long as you comfortably can.
Relax your chest.
Relax your heart.
And exhale.
Beautiful.
Keep your eyes closed.
Just drop in and become aware of your experience right now.
Maybe it's a very subtle experience,
Very subtle shift.
Maybe there's a sense of spaciousness and vastness.
Around your heart.
Maybe you're.
.
.
Sensing the energy in your solar plexus or your navel.
In the form of tingling or numbing.
A simple sense of warmth through their body.
Become aware of that.
The Sadarshan Kriya.
The clear vision of oneself,
Offering into that inner fire any confusion,
Any doubts,
Any worries?
Any anxious thoughts?
So that they can be transformed into clarity.
Into inspiration.
Into radiance.
And just stay here a little longer,
Ground yourself.
Stabilize yourself.
Cultivating that art of deep noticing.
Deep inhale And full exhale.
And when you're ready,
Slowly come back into the space.
Take your hands to their heart center.
This gesture of deep gratitude for these practices that help us to move from darkness to light To ignite your own radiance clarity.
Confidence.
Thank you so much for practicing.
