3 Yoga routines to practice before Sudarshan Kriya

Sudarshan Kriya is a compact powerful breathing technique that has immense benefits by itself. Yet, certain yoga routines can enrich your Sudarshan Kriya experience. These yoga routines increase blood circulation and open up subtle energy channels and centers in the body. That allows for deeper breaths and a more profound Sudarshan Kriya and meditation experience. The following are the yoga routines that you can choose to practice before your short Sudarshan Kriya.

Sukshma Yoga for the face

Sukshma Yoga for the face takes only 7 minutes. It requires you to use your facial muscles, eyes, and neck joints. Here is how you can do it.

1. Close your eyes.
2. Massage your head at the sides and your forehead using your palms.
3. Pinch your eyebrows 5-6 times using your thumb and the index finger.
4. Roll your eyes 5-6 times clockwise and anti-clockwise. Squeeze your eyes tight and then open them wide for 10-15 times.
5. Pull your ears for 10-15 seconds. That increases awareness.
6. Hold your ears and move them clockwise and anti-clockwise.
7. Move three fingers (first, middle, and ring finger) from the jawline to the chin and massage your cheeks. 
8. Open and close your jaw 8-10 times.
9. Open your mouth and move your jaw side-to-side 8-10 times.
10. Rotate your neck clockwise and anti-clockwise.
11. Shake your hands for 2 minutes.
12. Relax and start your Sudarshan Kriya home practice.

Do this when:

1. You are short on time
2. Are low on energy
3. Cannot do more elaborate yoga poses due to any condition

Sukshma Yoga for the body

This will take 15 minutes and is a good warm-up for the entire body. Here is how you can do it.

1. Jog on the spot. Start with slow-paced jogs and then increase the momentum to a higher pace. Gradually, slow down again.
2. Walk on the inner side of the foot and then the outer side.
3. Sit down in sukhasana (cross-legged position)
4. Practice sukshma yoga for face. (steps mentioned above)
5. Lift and drop your shoulder for 10-15 times.
6. Stretch your arms forward and then stretch your fingers.
7. Do the same stretch sideways.
8. Flap your hands up and down while stretching your arms.
9. Touch your shoulders and rotate your folded arms in clockwise and anticlockwise motion.
10. Keep your spine erect and move your torso left and right.
11. Now, stretch your legs. Fold your right leg, hold it in your arms, and sway it like a child. Do it for your left leg too.
12. Relax and start your Sudarshan Kriya home practice.

Practice Sukshma Yoga for the body when:

1. You don’t know or can’t practice elaborate yoga poses due to a condition.
2. You have less time but want to give a workout to your entire body.
3. You don’t want to practice an intense workout.

A writer shares her yoga warm-up experience at The Art of Living International Center.

Padmasadhna

This is a yoga routine that is specially taught in a DSN program. This sequence includes yoga poses centered around the back and abdomen. It strengthens the spine and relaxes all body parts. 

Do this when:

1. You want better digestion and a stronger spine.
2. You are comfortable doing the postures involved.

You can also choose to do all three yoga routines before you start your Sudarshan Kriya practice. It will make a difference to your experience.

Enhance your Sudarshan Kriya routine with Sri Sri Yoga.