Sodarshan Chakra Kriya Meditation
12/12/90 Italy, 8/91 Espanola, NM
By Yogi Bhajan, PhD
"Of all the 20
types of yoga,
including Kundalini Yoga, this is the highest kriya. This meditation
all darkness. It will give you a new start. It is the simplest kriya,
at the same time the hardest. It cuts through all barriers of the
or psychotic inside-nature. When a person is in a very bad state,
imposed from the outside will not work. The pressure has to be
from within. Tragedy of life is when subconscious releases garbage into
the conscious mind. This kriya invokes the Kundalini to give you the
vitality and intuition to combat the negative effects of the
Tune in: Chant the Adi Mantra. Really connect. Do it until you feel calm and present. Repeating it 3 to 5 times is sufficient.
Although Sodarshan Chakra Kriya stands alone, the way Yogi Bhajan has taught it, you may want to do a warm up series to relax your whole body and to tune into and deepen the breath. You're going to be sitting relatively still for a while and that may take some preparation.
Posture: Sit with a straight spine.
a) Block off the right nostril with the right thumb. Inhale slowly and deep through the left nostril. Then hold the breath by suspending the action of breathing and lifting the chest slightly. Keep the chin locked in Jalandhara Bhanda (chin lock) while you mentally chant "Wahe Guru" 16 times, pumping the navel point 3 times with each repetition, once on Wha, once on Hey, and once on Guru - for a total of 48 pumps.
b) Release the right nostril. Place the index finger (pinkie finger can also be used) to block of the left nostril, and exhale slowly and completely through the right nostril. Continue to repeat this sequence of breathing, holding and pumping.
Eyes: Look at the tip of the nose, eyes 9/10ths closed.
End of Meditation: Inhale, hold 5-10 seconds, exhale. Then stretch your arms up high and shake every part of your body for about 1 min. so that the energy may spread. At this point you can do One Minute Breath or simply do a layout. Breath and be still. Circulate the energy and integrate the experience. Allow the adjustment to take place.
If you do this meditation for 62 minutes to start with, and develop to the point that you can do it 2-1/2 hours a day, 1/10th of the day, it gives you "Nao niddhi athara siddhi"; that is you will get the nine precious virtues and the 18 occult powers. It opens your inner universe to relate, co-create and complete the external universe. At 2-1/2 hours every day, it makes out of you a perfect superman. It purifies, it takes care of the human life and brings together all 27 facets of life and makes a human perfect, saintly, successful and qualified. It gives you the pranic power of health and healing. It establishes inner happiness and a state of flow and ecstasy in life. The kriya never fails.
To gain these
different efforts from different people. Each mind has stored up its
pile of negative thought and energy. So each pit is cleaned on its own
time and scale. You decide how much time you have and you need to
in this practice. Treat the practice with reverence and increase your
dimensions, caliber and happiness. It gives you a new start against all
odds. It saves you when internal pressures have become too great for
external influence or solution. It gives you the ability to stimulate
self from inside.
Additionally, Yogi Bhajan
has "suggested" that we follow any Kriya with One Minute Breath: 20
seconds slow inhale, 20 seconds suspending the breath and 20 seconds
slowly releasing the breath. Do this for up to 11 minutes. If you have
trouble with 20 seconds then do 15 seconds. Don't beat yourself up.
This should be a delicious experience where you savor the subtlety of
your efforts. This will allow your whole psyche to fully assimilate
and digest the Kriya consciously and will help you sustain the effects
of your practice. When done, give back to the world, your teacher and
to the Infinite through singing the Long
"Now, most powerful and beautiful is Sodarshan Chakra Kriya. I thought that I have taught for so many years, now people are ready for it. We didn't start teaching it the first day. For me (I do not know about anyone else) it took 30 years to be able to control my left and right nostrils without holding them with my fingers. And I still do that sometimes when I feel very weak - I use my hand and fingers. Somebody can say, "Switching nostrils is not needed since the air coming through the right nostril and the left nostril meets." We shall not take any responsibility for such wrong practices! What the hell is one creating? Disturbing the pituitary, the master command gland? These kinds of jokes will end by themselves, but it will be dangerous for those who practice it wrong. There is nothing in the teachings which are not clearly stated and which have not worked accurately"
IKYTA often receives questions from teachers about the science of Kundalini Yoga, asking if it is okay to substitute or delete exercises in a kriya, or teach only one part of a three-part meditation, etc. We have even been asked if it is okay to teach a Kundalini Yoga meditation in a Hatha Yoga class! Yogi Bhajan explained that this is not permissible, that Kundalini Yoga should not be mixed with other forms of yoga, and kriyas should not be changed in any way, except to shorten the times of the exercises if desired. I'll pass on another direct quote from Yogi Bhajan which says it best:
Teachings, and have no one's personality in them. I never edit
you should not edit them. It is a Golden Chain. My own
is that you can perfect what it is, and go with it. It is a funny
thing. It is a three thousand year old proven path - it's not
to stop. Why do you want to add or subtract something - to
your ego or convince students? It is very deceitful on the part
a teacher to teach teachings to please people. So honestly give
what we have. Teach like me. Teach exactly as it is. If you
are not going to teach Kundalini Yoga purely, then don't teach it at
With Kundalini Yoga you are dealing with the life force of the
Don't play with the pranic energy"
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