Original subtitles

The following pranayama count is to help you

in your daily practice of sudarshan kriya from

the art of living.

If you haven't learned sudarshan kriya yet you

can find the link to the program in

the description below and if you have let's

start.

Let's get ready for the first stage of

pranayama.

Let's sit in vajrasana, spine erect, thumbs on

your hip bone, hands parallel to the ground

in the line of the navel.

Take a normal breath in and let go.

Take another deep breath in and let go.

With ujjayi breath, breathe in, two, three, four,

hold, two, three, four, breathe out, two,

three, four, five, six, hold, two,

breathe in, two, three, four, hold, two, three,

four, breathe out, two, three, four, five,

six, hold, two, breathe in, two, three, four,

hold, two, three, four, breathe out, two, three,

four, five, six, hold, two, breathe in, two,

three, four, hold, two, three, four, breathe

out, two, three, four, five, six,

hold, two, breathe in, two,

three, four, hold, two, three, four, breathe

out, two, three, four, five, six,

hold, two, and relax.

Palms on your knees, open to the sky,

observe the sensations in the body, a gentle

smile on the face.

Let's get ready for the second stage of

pranayama.

Thumbs tucked deep into your armpits, hands paddle

to the ground, relax the shoulders, gentle smile

on the face, spine erect.

First, let's take a normal breath in, let

go, another deep breath in, and let

go.

with Ujjayi breath breathe in 2 3 4

hold 2 3 4 breathe out 2

3 4 5 6 hold

2 breathe in 2 3 4 hold

2 3 4 breathe out 2 3

4 5 6 hold 2 breathe

in 2 3 4 5 6 hold 2

3 4 hold 2 3 4

breathe out 2 3 4 5 6

hold 2 breathe in 2 3 4

hold 2 3 4 breathe out 2

3 4 5 6 hold

2 breathe in 2 3 4 hold

2 3 4 breathe out 2 3

4 5 6 hold 2 breathe in

2 3 4 hold 2

3 4 breathe out 2 3 4

5 6 hold 2 breathe in 2

3 4 hold 2 3

4 breathe out 2 3 4 3 4

5 6 hold 2 breathe in 2

3 4 hold 2 3

4 breathe out 2 3 4 5

6 hold 2 and relax palms

on your knees open to the sky observe

the sensations in the body let's

get ready for the third stage of pranayama

elbows pointing towards the ceiling biceps touching the

ears palms on the shoulder blade make sure

they're not overlapping spine erect take a normal

deep breath in and let go another deep

breath in and let go and

with Ujjayi breath breathe in 2 3 4

hold 2 3 4 breathe out 2

3 4 5 6 hold

2 breathe in 2 3 4 hold

2 3 4 breathe out 2 3

4 5 6 hold 2 breathe in

2 3 4 hold 2

3 4 breathe out 2 3 4

5 6 hold 2 breathe in 2

3 4 hold 2 3

4 breathe out 2 3 4

5 6 hold 2 breathe in 2

3 4 hold 2 3

4 breathe out 2 3 4 5

6 hold 2 breathe in 2 3

4 hold 2 3 4 breathe

out 2 3 4 5 6

hold 2 and relax palms on your knees

open to the sky observe the sensations in

the body let's

get ready for Bhastrika pranayama palms in a

loose fist next to your shoulders spine erect

chin up elbows close to the body relax

the shoulders first take a normal breath in

and let go take another deep breath in

and exhale fully and for

Bhastrika with normal forceful breath breathe in out

in out in out in out in out

in out in out in out in out

in out in out in out in out

in out in out in out in out

in out in out in out and relax

palms in your knees open to the sky

observe the flow of energy in the body

keep a gentle smile on your face let's

get ready for the second round of Bhastrika

pranayama palms in a loose fist next to

your shoulders spine erect chin up elbows close

to the body relax the shoulders take a

normal breath in and let go take another

deep breath in and exhale fully and for

Bhastrika with normal forceful breath breathe in out

in out in out in out in out

in out in out in out in out

in out in out in out in out

in out in out in out in out

in out in out in out in out

in out and relax palms in your knees

open to the sky observe the flow of

energy in the body keep a gentle smile

on your face let's

get ready for the third and final round

of Bhastrika pranayama palms in a loose fist

next to your shoulders spine erect chin up

relax the shoulders elbows close to the body

take normal breath in and let go another

deep breath in and exhale fully and

for Bhastrika with normal forceful breath breathe in

out in out in out in out in

out in out in out in out in

out in out in out in out in

out in out in out in out in

out in out in out in out and

relax palms in your knees open to the

sky observe the flow of energy in the

body keep a gentle smile on your face

keeping your

eyes closed slowly come out of Vajrasana and

sit comfortably and easily with your spine erect

let's chant Om three times take a deep

breath in and let go with the

next exhalation we'll chant Om take a deep

breath in and

let go

with the next exhalation we'll now do the

Sudarshan Kriya by ourselves Om

Om

Om

Om

Om

Om Om