Sudarshan Kriya Pranayama Anleitung | Drei-Stufen-Atmung | Bhastrika | Om Singen | mit Luisa Braun

Key wellness / self-care strategies & techniques

Prepare your body posture

• Sit with a straight back.
• Prefer a kneeling position; otherwise sit on the edge of a chair.

Practice “three-step breathing” (Drei-Stufen-Atmung)

• The breathing cycle follows a timed rhythm (repeated counting).
• The sequence repeats through phases such as:
  • Breathe in and out normally (“injai”).
  • Step 1: inhale for a set count, hold, then exhale for a longer set count, hold.
  • Continue with expanded breath/hold counts across multiple rounds.

Second stage: baseline breathing + “complete exhale”

• Breathe in normally.
• Breathe out completely (“injai”).
• Keep the same timed inhale → hold → exhale → hold pattern.

Third stage: extend practice with continued timing

• Again uses injai and the same step structure.
• Emphasizes sustained practice while keeping the rhythm steady.

Relaxation & body awareness

After the breathing steps:

• Use the cue “relax.”
• Place hands on thighs, with palms up.
• Observe sensations in the body.

Pasastrika (breathing with smile)

• “With a smile,” do deep inhale and exhale.
• Repeat “in and out” continuously.
• Note: “When you have learned the locks, apply them.” (This implies additional technique elements once the “locks” are learned.)

Rounds with “locks”

• Second round:
  • Hands in position.
  • Breathe normally, then perform repeated cycles together: in → out → in → out → …
• Third/final round:
  • Use a gentler smile.
  • Breathe deeply in and out, repeating together: in → out.

Om singing (vocal component)

• Sing “OM” three times as a group practice.
• Instruction: breathe in/out, then breathe in for OM.

Transition to meditation / rest

After three rounds on long breaths, choose one:

• Remain seated and meditate, or
• Lie on your back and relax.

If lying down:

• Become aware of body and surroundings,
• Turn to the right side,
• Roll to sit up,
• Open eyes slowly.

Presenters / sources

• Luisa Braun