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The following pranayama count is to help you
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in your daily practice of sudarshan kriya from
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the art of living.
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If you haven't learned sudarshan kriya yet you
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can find the link to the program in
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the description below and if you have let's
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start.
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Let's get ready for the first stage of
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pranayama.
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Let's sit in vajrasana, spine erect, thumbs on
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your hip bone, hands parallel to the ground
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in the line of the navel.
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Take a normal breath in and let go.
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Take another deep breath in and let go.
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With ujjayi breath, breathe in, two, three, four,
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hold, two, three, four, breathe out, two,
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three, four, five, six, hold, two,
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breathe in, two, three, four, hold, two, three,
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four, breathe out, two, three, four, five,
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six, hold, two, breathe in, two, three, four,
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hold, two, three, four, breathe out, two, three,
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four, five, six, hold, two, breathe in, two,
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three, four, hold, two, three, four, breathe
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out, two, three, four, five, six,
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hold, two, breathe in, two,
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three, four, hold, two, three, four, breathe
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out, two, three, four, five, six,
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hold, two, and relax.
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Palms on your knees, open to the sky,
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observe the sensations in the body, a gentle
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smile on the face.
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Let's get ready for the second stage of
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pranayama.
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Thumbs tucked deep into your armpits, hands paddle
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to the ground, relax the shoulders, gentle smile
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on the face, spine erect.
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First, let's take a normal breath in, let
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go, another deep breath in, and let
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go.
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with Ujjayi breath breathe in 2 3 4
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hold 2 3 4 breathe out 2
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3 4 5 6 hold
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2 breathe in 2 3 4 hold
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2 3 4 breathe out 2 3
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4 5 6 hold 2 breathe
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in 2 3 4 5 6 hold 2
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3 4 hold 2 3 4
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breathe out 2 3 4 5 6
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hold 2 breathe in 2 3 4
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hold 2 3 4 breathe out 2
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3 4 5 6 hold
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2 breathe in 2 3 4 hold
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2 3 4 breathe out 2 3
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4 5 6 hold 2 breathe in
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2 3 4 hold 2
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3 4 breathe out 2 3 4
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5 6 hold 2 breathe in 2
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3 4 hold 2 3
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4 breathe out 2 3 4 3 4
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5 6 hold 2 breathe in 2
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3 4 hold 2 3
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4 breathe out 2 3 4 5
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6 hold 2 and relax palms
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on your knees open to the sky observe
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the sensations in the body let's
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get ready for the third stage of pranayama
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elbows pointing towards the ceiling biceps touching the
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ears palms on the shoulder blade make sure
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they're not overlapping spine erect take a normal
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deep breath in and let go another deep
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breath in and let go and
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with Ujjayi breath breathe in 2 3 4
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hold 2 3 4 breathe out 2
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3 4 5 6 hold
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2 breathe in 2 3 4 hold
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2 3 4 breathe out 2 3
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4 5 6 hold 2 breathe in
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2 3 4 hold 2
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3 4 breathe out 2 3 4
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5 6 hold 2 breathe in 2
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3 4 hold 2 3
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4 breathe out 2 3 4
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5 6 hold 2 breathe in 2
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3 4 hold 2 3
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4 breathe out 2 3 4 5
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6 hold 2 breathe in 2 3
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4 hold 2 3 4 breathe
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out 2 3 4 5 6
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hold 2 and relax palms on your knees
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open to the sky observe the sensations in
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the body let's
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get ready for Bhastrika pranayama palms in a
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loose fist next to your shoulders spine erect
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chin up elbows close to the body relax
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the shoulders first take a normal breath in
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and let go take another deep breath in
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and exhale fully and for
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Bhastrika with normal forceful breath breathe in out
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in out in out in out in out
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in out in out in out in out
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in out in out in out in out
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in out in out in out in out
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in out in out in out and relax
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palms in your knees open to the sky
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observe the flow of energy in the body
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keep a gentle smile on your face let's
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get ready for the second round of Bhastrika
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pranayama palms in a loose fist next to
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your shoulders spine erect chin up elbows close
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to the body relax the shoulders take a
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normal breath in and let go take another
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deep breath in and exhale fully and for
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Bhastrika with normal forceful breath breathe in out
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in out in out in out in out
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in out in out in out in out
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in out in out in out in out
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in out in out in out in out
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in out in out in out in out
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in out and relax palms in your knees
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open to the sky observe the flow of
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energy in the body keep a gentle smile
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on your face let's
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get ready for the third and final round
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of Bhastrika pranayama palms in a loose fist
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next to your shoulders spine erect chin up
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relax the shoulders elbows close to the body
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take normal breath in and let go another
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deep breath in and exhale fully and
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for Bhastrika with normal forceful breath breathe in
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out in out in out in out in
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out in out in out in out in
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out in out in out in out in
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out in out in out in out in
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out in out in out in out and
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relax palms in your knees open to the
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sky observe the flow of energy in the
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body keep a gentle smile on your face
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keeping your
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eyes closed slowly come out of Vajrasana and
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sit comfortably and easily with your spine erect
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let's chant Om three times take a deep
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breath in and let go with the
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next exhalation we'll chant Om take a deep
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breath in and
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let go
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with the next exhalation we'll now do the
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Sudarshan Kriya by ourselves Om
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Om
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Om
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Om
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Om
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Om Om
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