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{{DISPLAYTITLE:Sudarshan Kriya}}<languages />
'''Sudarshan Kriya''' is the extra preset [[Special:MyLanguage/Training_type|training type]] in [{{GPLAY_URL}} Prana Breath] app, available in [[Special:MyLanguage/Guru_version|Guru version]].

{| class="wikitable"
! Download: {{TRNG_URL|file=Sudarshan_Kriya.trng|name=Sudarshan_Kriya.trng}}
|}

== Effects ==
* promoting peace of mind
* [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573542/ bettering overall wellness]
* [https://pubmed.ncbi.nlm.nih.gov/15750381/ fighting stress]
* [https://pubmed.ncbi.nlm.nih.gov/28285240/ reducing anxiety and depression levels]
* [https://pubmed.ncbi.nlm.nih.gov/32665041/ hopefully, helps with managing COVID-19 pandemic]

== Origin, history ==
"Sudarshan Kriya" is translated from Sanskrit as "Proper vision by purifying action". This pattern  was introduced in 1982 by Indian religious leader [https://en.wikipedia.org/wiki/Ravi_Shankar_(spiritual_leader) Ravi Shankar], named as one of the most powerful leader in India by [https://www.forbes.com/2009/11/09/gandhi-singh-tata-leadership-power-09-india_slide.html?sh=5b4dc878f4f7 Forbes magazine] in 2009. There are several studies on this pattern (see the links in the section above).<br />
This pattern is a combination of [[Ujjayi]] and [[Bhastrika]] patterns, so they have a background of Pranayama, an ancient Vedic technique of [[Special:MyLanguage/Breathing_gymnastics|breathing gymnastics]]. <br>
In Prana Breath this [[Special:MyLanguage/Training_type|training type]] is adapted even for people that don't practice Yoga and any meditative practice and/or don't have much time for practice but still need its effect.

== Setting the training ==
# [[Special:MyLanguage/Training_type#How_to_get_new_patterns|Download this pattern]] if you don't have it yet.
# Choose this pattern in [[Special:MyLanguage/Training tab|Training tab]] or [[Special:MyLanguage/Control_tab|Control tab]].
# Set the optimal [[Special:MyLanguage/Training_complexity|training complexity]] so the training brings you joy, yet doesn't seem too easy. Use the options in [[Special:MyLanguage/Control_tab|Control tab]] and/or [[Special:MyLanguage/Dynamic_tab|Dynamic tab]] to adjust all parameters.

== Training process ==
# Choose the [[Special:MyLanguage/Comfortable_position|comfortable position]].
# Empty your lungs, breathing out with effort ("Prepare").
# Make a [[Special:MyLanguage/full_inhaling|full inhaling]] ("Inhale") though your nose.
# Make a [[Special:MyLanguage/full_exhaling|full exhaling]] ("Exhale") through your nose.
# Once the pattern switches to a fast pacing, breathe shallow, don't try to make a deep breath.
# Keep repeating this [[Special:MyLanguage/breath_cycle|breath cycle]] till the end of your training session.
# After you're done, you might take some time for meditating and contemplating yourself.

== Other questions ==
How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?<br />
If you have such or other questions, please look through the [[Special:MyLanguage/FAQ|FAQ page]].

[[Category:Trainings{{#translation:}}|^Prana Breath^]]

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