Sodarshan Chakra Kriya

"Of all the 20 types of yoga, including Kundalini Yoga, this is the highest kriya. This meditation cuts all darkness. It will give you a new start. It is the simplest kriya, but at the same time the hardest. It cuts through all barriers of the neurotic or psychotic inside-nature. When a person is in a very bad state, techniques imposed from the outside will not work. The pressure has to be stimulated from within. Tragedy of life is when subconscious releases garbage into the conscious mind. This kriya invokes the Kundalini to give you the necessary vitality and intuition to combat the negative effects of the subconscious mind."

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.

• 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.
  
• Release the right nostril.
  
• Place the index finger (pinkie finger can also be used) to block of the left nostril,
  
• 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.

• Inhale, hold 5-10 seconds, exhale.
  
• Then stretch your arms up high
  
• 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 benefits requires different efforts from different people. Each mind has stored up its own 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 invest in this practice. Treat the practice with reverence and increase your depth, dimensions, caliber and happiness. It gives you a new start against all odds. It saves you when internal pressures have become too great for any external influence or solution. It gives you the ability to stimulate your self from inside.

Time Contraints:
There is no time, no place, no space and no condition attached to this mantra. Each garbage pit has its own time to clear. If you are going to clean your own garbage, you must estimate and clean it as fast as you can, or as slow as you want. You have to decide how much time you have to clean up your garbage pit. Suggested length for this kriya is 31 minutes or 62 minutes a day.
 

Note: This is how the Siri Singh Sahib keeps track of the counting.

• Inhale blocking the right nostril with the right thumb,
  
• other fingers held straight up in the air.
  
• And then I hold,
  
• and then I count '16' - - how?
  
• One. two. three -- counts with the pinkie finger, moving it slightly three times.
  
• Four, Five, six -- moves the ring finger three times.
  
• Seven, eight, nine -- moves the middle or Saturn finger three times.
  
• Ten, eleven, twelve: -- moves the index finger three times.
  
• Thirteen, fourteen, fifteen -- moves the thumb slightly for three beats.
  
• Sixteen -- brings the index finger over to block off the left nostril,
  
• as he releases the right thumb from the right nostril.
  
• Then Exhale through right nostril.

• 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.

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:

The following information is from another website and referrenced below.
There are several ways to do this one depending on how long you can hold your breath.