What is Kriya Yoga and Sudarshan Kriya Techniques: Steps to follow in 2025

Why This Guide Will Change Your Life

(Before you scroll away – picture being able to control your breath to soothe your mind, power up your body, and wake up your inner self. Whatever your struggle or aspirations, this is your guide)

Start with the soul – What is Kriya Yoga

More than just a technique, Kriya Yoga is a spiritual science shaped to connect soul with the infinite. It is an Ancient yoga practice bring back to help people to speed up their spiritual development through meditation, breath control and devotion. In its root in Ancient India, it passed down through word of mouth.

The Sanskrit word “Kri” means action and “ya” which means awareness of the soul. Simply the word Kriya yoga define action with awareness. Spiritual texts such as Bhagavad Gita and Patanjali’s Yoga Sutras mentions about Kriya yoga. Bhagavad Gita mention action without attachment is a core principle of Kriya Yoga and describe the meditative path to connection with the divine. Patanjali’s Yoga Sutras give information about pranayama and inner absorption as the key way to liberation.

From celebrities to monks and professional adopt kriya yoga practice for its practical benefits. It cater numerous benefits like stress relief, emotional clarity, support spiritual growth, and provides a peaceful mind. This spiritual practice has been passed through different sacred lineage such as Mahavatar Babaji, who bring back the ancient technique. Lahiri Mahasaya bring kriya yoga into house hold life. A great jnana yogi, Swami Sri Yukteswar highlights the balance between science and spirituality. In the form of an Autobiography of a yogi, Paramahans Yogananda bring Kriya yoga to the West. Moreover, Sri Kriyananda who extend the teachings globally.

“The more you improve yourself, the more you can be a friend to all.” – Paramahansa Yogananda

The Science & Spirit Behind Kriya

Pranayama, mudra, mantra, and dhyana form the core elements of Kriya yoga.

Pranayama: Pranayama is a particular breathing technique aims to purify the body, make the mind calm, and for deep meditation.

Mudra: In Kriya yoga mudra are specific hand or body postures believed to regulate the flow of prana within the body.

Mantras: Mudras are repeated scared words to concentrate the mind and enhance your thoughts.

Dhyana: Dhyana is a deep meditation that lead stillness and link to your inner self.

Kriya yoga serves to awaken the energy points in your body known as “Chakra.” With energy flowing freely at these locations, you are more alive, centered, and spiritually conscious. Physically, it enhances breathing amplifies energy and overall health. Mentally, it reduces stress, refine focus, and achieve emotional harmony. Spiritually, it gets you closer to your soul, resulting happiness, and peace. All these help you to live a balanced life.

Kriya Techniques You Can Actually Use

Kriya yoga incorporate simple techniques and you can practice it every day to make your mind calm and for spiritual development.

How to do Kriya Yoga in step by step

• Hung – Sa Technique: Sit silently, focus on your breath. When you inhale say “Hung” and when you exhale, say “Sa.” It helps to quiet the thoughts and bring peace. Practice it for 10 to 15 min.

• Om Technique: Begin by closing your eyes and concentrate deeply on the sound “Om” in your mind. Feels its vibration within the body and allow it to lead your inwards. Do it for 5 to 10 mint.

• Jyoti Mudra: Slowly shut your ears, eyes, nose, and mouth with your fingers. Listen within and pay attention to the inner sound of silence. It creates deep calmness. Conclude with this technique for 5 mints.

How Kriya Connects to Other Yoga Forms

Kriya yoga provides the best parts of yoga paths and concentrates directly on the inner self. The below table shows how Kriya connects to other yoga forms.

Kriya Yoga interacts with your life force (prana), not only your body or mind. It provides special techniques using breath and awareness to calm your nervous system and bring higher awareness to the front of your mind. It allow you to use it to enter deep meditation much less time than it usually takes. This is why it is often referred to as a “spiritual shortcut.”

“Still confused which path suits you? Take our short quiz!”

What Is Sudarshan Kriya and Why It’s Trending

In the dynamic world of stress and anxiety, Sudharshan Kriya is a powerful tool for relieving emotional, mental, and physical stress. Sri Sri Ravi Shankar, a spiritual leader who developed Sudharshan kriya, now practiced a millions of people globally. It encompasses specific natural rhythms that harmonize the body, mind, and emotions.

Sudharshan Kriya was born from silence. An eminent humanitarian, and spiritual leader Sri Sri Ravi Shankar went into traditional silence for ten days. During the time he learned the rhythmic breathing techniques of Sudharshan Kriya. Later this form basis of the global movement called The Art of Living Foundation.

Top hospitals and research institutions have studied or acknowledged evidence about the utility of Sudarshan Kriya:

• Harvard Medical School found evidence that it improved brain function and emotional regulation.
• AIIMS (All India Institute of Medical Sciences) reported decreased cortisol (stress hormone) responses and reduction in depression score.
• Studies showing effects of Sudarshan Kriya on immune function, sleep and even gene expression come up in peer-reviewed journals on PubMed.

These findings have led Sudarshan Kriya to gain increasing interest in circles that include medicine and wellness, to advance knowledge about this powerful practice. Moreover it offer long term benefits.

• Mood Lift – Aids in releasing negative emotions while increasing positive feelings
• Emotional Detox – Eliminate mental clutter and reduce anxiety
• Better Sleep – Aids in the regulation of sleep cycles and alleviating insomnia
• Immune Boost – Helps in the function of the immune system and overall health
• Heart Health – Aids in regulation of heart rate and blood pressure

As we emerge from the pandemic and prioritizing mental health, many are looking for natural, side-effect free solutions. Sudarshan Kriya is your easy way to have a powerful experience, in which you can be calm instantly, and energized for good!

Learn Sudarshan Kriya Step-by-Step

Following are the step by step process for beginning.

Ujjayi Breathing (slow)

• Deeply and slowly inhale through the nose.
• Slightly contract the throat to create a subtle sound (like “haaa” with mouth closed).
• Slowly exhale with awareness.
• Duration: 2–4 minutes
• Mainly done for calm the nervous system and increase oxygen supply.

Bhastrika (fast)

• Inhale deeply through the nose.
• Exhale forcefully through the nose and pump the belly.
• Do this quickly and in a rhythm.
• Do it 1 to 3 rounds of 30 breaths.
• It helps to energizes the body and releases toxins.
• NOTE: Avoid if you are pregnant, menstruating, or if you have heart/breathing conditions unless guided.

Om Chanting

• Take a deep breath in.
• Take a slow breath out chanting “Om” for as long as you can.
• Notice the vibration in your chest and mind.
• Do this: 3 times
• Helps to aligns the mind and body, ignites inner stillness.

Rhythmic Cyclical Breathing (slow–medium–fast)

• Be seated comfortably with your eyes closed.
• Breathe in short, medium, and long rhythms in a slow guide.
•  This is usually done with a teacher to guide you.
• Do it 20 minutes

Silent Meditation

• Without moving, sit still with your eyes closed after Kriya.
• Let your breath return to its normal rhythm.
• Do nothing, just rest in awareness.
• Do it 10–15 minutes
• Helps to deep relaxation, inner peace, and mind-body renewal.

Tip Box: Add “Do not try fast breathing if you have high BP or epilepsy”

Combine the Best of Both Worlds – Sample Routine

Morning Routine – Energize & Focus (20 Minutes)

Activate your body and clear and focus your mind for the day ahead.

 1. Gentle Yoga Warm-up (5 mins)

v Sun Salutations (2-4 rounds)

v Cat-Cow, Downward Dog, Cobra

2. Ujjayi Breath (5 mins)

v Deep slow breaths loudly with a constricted throat

v Calms the nervous system & centers the mind

 3. Bhastrika Pranayama (3 mins)

v Don’t be clouded by mental fatigue, breathe briskly and forcibly!

v Let’s energize your body/mind connection and maximize your energy.

4. OM Chanting (3 times)

• Can you feel Ujjayi Sahaja flowing?

• Grounding awareness.

 5. 2-Min Silent Sit

• Observe breath, thoughts and sensations.

• Now, you are ready to begin your day grounded.

Evening Routine – De-stress & Detox after a full day (25 Minutes)

1. Sudarshan Kriya (Rhythmic Breathing) – 20 mins

• Usually, a slow – medium – fast cycle of breathing works best.

• Typically through an app or guided session is the best way to do these.

2. Silent Meditation – 5 mins

• No effort, just be. You can carry a lot in your mind and soul.

• Allow your mind and thoughts to reset.

Why This Works

✔ Morning = It activates energy, clarity, and focus.

✔ Evening = It moves out toxins, calms your nerves and takes you deeper.

✔ Daily Practice = boost your immune system and emotional balance & sleep.

Safety Guidelines You Can’t Ignore

Although Sudarshan Kriya provides great physical, emotional, and spiritual benefits, practicing it incorrectly may have more negative than positive effects.

When Not to Do Sudarshan Kriya

• During pregnancy, don’t do the practice unless modified and supervised by a qualified instructor.
• Immediately after Eating, Waiting at Least 2–3 Hours Before Starting.
• If Unwell, Fever, Very Severe Asthma, or Heart condition without physician clearance.
• Menstruation, certain aspects of the practice (the accelerated breathing techniques like Bhastrika) may be intense, it should be modified or done with loads of awareness.
• At Bedtime, if working through an intense breathwork style, this may be too stimulating in the evening. Do it a light as breathing or meditation practice instead.

Signs you’re doing it wrong

Follow your body. If you are experiencing any of these signs, stop immediately and seek advice:

• Dizziness or Lightheaded – may indicate hyperventilation or bad posture.
• Chest Pressure or Discomfort – you may be forcing breath. Strain is never advisable.
• Feelings of anxiety or panic – sudden discomfort may represent emotional overload. Please slow down and take a break.
• Sudden exhaustion – may indicate you are over practicing, or maybe not breathing properly.

Sudarshan Kriya consists of certain cyclical breathing rhythms and they need to be done correctly. Therefore only learn from qualified instructors.

Your Next Step Towards Inner Freedom

Sudarshan Kriya provides clean effect on emotions that can yield clarity of mind and asustained good sleep. Each of the four steps of Sudarshan Kriya – Ujjayi, Victorious Breath, Rhythmic Breathing work together to cultivate balance, energy and peace. Whether you’re new to your practice or deepening your practice, it only takes a single breath to start your journey.

Find a certified teacher. Commit to your calm.

If you’re interested in learning more about ancient techniques and wisdom-based practices, visit Hidden Manthra – a place for your inner transformation.

“The breath is the bridge between body and mind. Cross it daily.”

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