Sudarshan Kriya Pranayama Count (English) | Ujjai Breat… — Transcript

Guided Sudarshan Kriya pranayama practice with Ujjayi breathing, Bhastrika, and Om chanting by The Art of Living.

Key Takeaways

Sudarshan Kriya pranayama involves structured breath control with specific counts.
Proper posture and hand placement are essential for effective practice.
Bhastrika pranayama uses forceful breaths to energize the body.
Observing sensations and maintaining a gentle smile enhances the practice.
Daily practice is encouraged for best results and can be supported by The Art of Living program.

Summary

Step-by-step guided pranayama practice focusing on Sudarshan Kriya breathing techniques.
Instructions for proper posture and hand positioning for each stage of pranayama.
Detailed breathing counts using Ujjayi breath with timed inhales, holds, and exhales.
Three stages of pranayama practice with specific body and breath alignment.
Introduction and practice of Bhastrika pranayama with forceful breath cycles.
Encouragement to observe bodily sensations and maintain a gentle smile throughout.
Relaxation phases included after each pranayama round with palms open to the sky.
Use of calming background music to enhance the meditative experience.
Emphasis on daily practice and reference to The Art of Living Sudarshan Kriya program link.
Clear verbal counting to assist practitioners in maintaining rhythm and focus.

Chapters

Full Transcript — Download SRT & Markdown

Speaker A

The following pranayam 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.

Speaker A

[Music] Let's get ready for the first stage of pranayam. Let's sit in Vasan, spine erect, thumbs on your hipbone, 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 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. 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. A gentle smile on the face.

Speaker A

[Music] [Music] Oh.

Speaker A

[Music] [Music] Let's get ready for the second stage of pranayam. Thumbs tucked deep into your armpits, hands parallel to the ground. Relax the

Speaker A

[Music] shoulders. Gentle smile on the face, spine erect. First, let's take a normal breath in, let go. Another deep breath.

Speaker A

[Music] In and let

Speaker A

[Music] go. With Ujjayi breath, breathe in 2, 3, 4, hold 2, 3, 4, breathe out

Speaker A

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,

Speaker A

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

Speaker A

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

Speaker A

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.

Speaker A

[Music] [Music] [Music] Let's get ready for the third stage of pranayam. Elbows pointing towards the

Speaker A

ceiling, biceps touching the ears, palms on the shoulder blade. Make sure they're not overlapping. Spine

Speaker A

[Music] erect. Take a normal deep breath in and let

Speaker A

[Music] go. Another deep breath.

Speaker A

[Music] In and let go. And with Ujjayi breath, breathe

Speaker A

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,

Speaker A

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

Speaker A

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.

Speaker A

[Music] Let's get ready for Bhastrika pranayam. 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

Speaker A

[Music] go. Take another deep breath

Speaker A

in and exhale

Speaker A

[Music] 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 on your knees, open to the sky. Observe the flow of energy in the body. Keep a gentle smile on your face.

Speaker A

[Music] [Music] Let's get ready for the second round of Bhastrika pranayam. Palms in a loose fist

Speaker A

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,

Speaker A

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 on your

Speaker A

knees, open to the sky. Observe the flow of energy in the body. Keep a gentle smile on your face. Oh.

Topics:Sudarshan KriyaPranayamaUjjayi breathingBhastrikaOm chantingThe Art of LivingBreath meditationYoga breathing techniquesGuided pranayamaMeditation practice

Frequently Asked Questions

What is the purpose of the Ujjayi breath in this practice?

Ujjayi breath is used to regulate the breath with a steady rhythm, helping to focus the mind and enhance the effectiveness of the pranayama practice.

How should I position my hands during the different stages?

Hand positions vary by stage: thumbs on hipbones in the first stage, thumbs tucked into armpits in the second, palms on shoulder blades in the third, and loose fists next to shoulders during Bhastrika.

Can beginners follow this video without prior experience?

Beginners are encouraged to learn Sudarshan Kriya through The Art of Living program linked in the description, but this video provides guided counts and instructions to assist daily practice.

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