Surya Kriya is an ancient and powerful Hatha Yoga practice to energize the “fire within.” Surya Kriya is highly recommended for those seeking increased inner energy, physical and mental balance.

Surya Kriya is a powerful and ancient yogic practice, deeply rooted in the science of yoga, and designed as a holistic process for overall health, wellness, and inner well-being. The term ‘Surya Kriya’ is derived from two Sanskrit words: ‘Surya’ meaning ‘sun’ and ‘Kriya’ meaning ‘inner energy process.’ This transformative practice aims to activate the solar plexus within the practitioner to raise the ‘samat prana’ or solar heat, in the system.

The solar plexus, located in the center of the body’s torso, is a crucial point in the human energy system. Surya Kriya activates this energy center, thereby creating a harmony between the physical body and the energy body. This balance is not just designed to improve physical health but also to create a mental and spiritual equilibrium, leading to a more balanced and focused mind.

Surya Kriya is also known for balancing a person’s left and right energy channels. In yogic science, these channels are known as ‘ida’ and ‘pingala.’ Balancing these channels leads to the stability of the body and stillness of the mind. This stability and stillness are crucial for maintaining a high level of focus and clarity in day-to-day life.

Besides physical health and mental clarity, Surya Kriya also opens the door for individuals to become receptive to the larger dimensions of life. It sets up an energy system that absorbs cosmic energies, thereby facilitating personal growth and spiritual awakening.

BENEFITS

Practicing Surya Kriya can have a wide range of benefits.

  • It can alleviate chronic health conditions, improve heart health, enhance concentration and memory, and promote better quality sleep
  • It can aid in relieving stress and anxiety, promoting inner peace, and fostering emotional stability
  • It provides fluidity both physically and mentally
  • It improves the gut health thereby reducing a lot of diseases

CLASS PLAN

  • Centering and Chant (Invocation Mantra)
    • Refer here for a list of important Mantras/Chants for Yoga Class
  • Upa Yoga – 1 Cycle
    • Refer here to Unleash the Power of Upa Yoga
  • Yoga Namaskar – 1 Cycle
    • Refer here to learn how to perform Yoga Namaskar
  • Patangasana – 2 Minutes
    • Watch this video on how to do Patangasana the right way
  • Shishupalasana – 2 minutes/leg
    • Watch this short video on how to do Shishupalasana the right way
  • Nadi Vibhajan – 3 Cycles
    • Refer here to learn how to perform Nadi Vibhajan
  • Sequence of Asanas – 1,3,6,7,9,11,12 cycles
  • Sushanti Meditation [61 Point Meditation]- 3 cycles
  • Uddyana Bandha – 3 Cycles
    • Refer this article for complete guide to Uddyana Bandha
  • Dhyan [Meditation] [Palms facing upwards] – 5 minutes
    • During this time, you can visualize the session and think about the best parts of it or focus on your breath or just sit with your spine straight focusing in between your eyebrows
  • Closing Prayer [Any Mantra of your choice/OM]
    • Refer here for a list of important Mantras/Chants for Yoga Class

PREPARATION

  • Upa Yoga/Warm Up + Mobility Routine
  • Yoga Namaskar
  • Patangasana – 2 minutes
  • Shishupalasana – 2 minutes/leg
  • Nadi Vibhajan – 3 cycles

Uddyana bandha

Like Mula Bandha is a pelvic seal, Uddyana bandha is an abdominal seal. It is one of the most powerful bandhas. In fact, it is the only practice in Hatha Yoga that stretches the respiratory diaphragm. Hence it’s also called the diaphragm lock/seal. Instead of additional pressure, it creates a vaccum in the chest – making it the safest form of breath retention. This vacuum facilitates the breathing in abdominal organs.

Steps to Perform Uddayana Bandha (Preparatory Practice)
  • With the spine lengthened and the shoulders and neck relaxed, sit in a comfortable position 9Ardha Siddhasana)
  • With the elbows, slightly bent, gently rest the palms on the thighs
  • Inhale and connect the breath flow and become aware of the abdomen
  • Wile exhaling, draw the navel in and try to touch the spine with it
  • Hold the breadth and lift the navel and try to touch the spine with it
  • Hold the breath and lift the navel towards the ribcage
  • Hold this position for a few seconds
  • While exhaling, release

Note: Exhalation in Uddayana Bandha should always be from mouth

For detailed guide on Uddyana Bandha practice, refer here! However, for the scope of Surya Kriya, perform only the preparatory practice in Uddyana Bandha Guide.

SEQUENCE OF ASANAS

In this practice, each asana is held for a certain number of breaths before moving to the next. Also, it’s important to remember the breathing pattern while transitioning into the asana. For example, from Padahastana to Ashva Sanchalana, after complete exhalation of the 7th breath, Inhale, move into Ashva Sanchalana. The breathing pattern has been mentioned against each Asana below for your reference.

  1. Samastithi (Equanimous State) – Shoonyaka[Emptiness]
  2. Namaskar – 3 breaths (Exhale)
  3. Urdhvasana [Elevated] – 5 breaths (Inhale)
  4. Padahastana [Hand to Foot] – 7 breaths (Exhale)
  5. Ashva Sanchalana [Equestrian] – 3 breaths (Inhale)
  6. Parvatasana [Mountain] – 5 breaths (Exhale)
  7. Sashtanga [With 8 parts of the body] – 7 breaths (Exhale)
  8. Bhujangasana [Snake] – Rapid breathing for duration of 3 breaths (Inhale)
  9. Parvathasana – 5 breaths (Exhale)
  10. Ashva Sanchalana – 7 breaths (Inhale)
  11. Padahastasana – 3 breaths (Exhale)
  12. Ashva Sanchalana – 5 breaths (Inhale)
  13. Parvatasana – 7 breaths (Exhale)
  14. Sashtanga – 3 breaths (Exhale)
  15. Bhujangasana – Rapid breathing for duration of 5 breaths (Inhale)
  16. Parvathasana – 7 breaths (Exhale)
  17. Ashva Sanchalana – 3 breaths (Inhale)
  18. Padahastasana – 5 breaths (Exhale)
  19. Urdhvasana – 7 breaths (Inhale)
  20. Namaskar – 3 breaths (Exhale)
  21. Samastithi – Kumbhaka (Fullness) (Inhale)

POINTS TO REMEMBER

  • To be practiced on an empty stomach condition ( 4 hours gap after a full meal, 2.5 hours after a snack, 1.5 hours after a beverage[except water])
  • Remove any metal jewelry during the practice to enhance the energy flows
  • Avoid drinking water during the practice and cold food immediately after the session
  • Cold water bath before the practice is recommended
  • Have cold water shower 30 minutes after the session ends
  • Wear loose, comfortable and natural clothing
  • Visualize the practice before starting which will help to remember the sequence and avoid any breaks in between
  • Surrounding temperature shouldn’t be too hot as it can create an imbalance in the fire within. If the practice is being done in afternoon, ensure the place/room is cold or air conditioned

FREQUENTLY ASKED QUESTIONS

  1. How many cycles of Surya Kriya can be done?
    • 1,3,6,7,9,11,12 cycles
  2. Who should avoid doing Surya Kriya?
    • Anyone who is planning to conceive or is already pregnant should avoid this practice. It is advisable to stop doing it as early as 12 weeks before planning
  3. How long does one cycle of Surya Kriya take?
    • Including preparatory steps, one cycle of Surya Kriya takes about 21 minutes and 3 cycles about 45 mins.
  4. What is the best time to do Surya Kriya?
    • During the Sandhyas (40 minutes around Sunrise, Mid-Day and Sunset. Ex: 5:40 AM – 6:20 AM if the Sunrise is at 6 AM). Can be done more than once a day but preparatory steps are mandatory for each session and a gap of 4.5 – 6 hours between 2 sessions is recommended
  5. What are the minimum number of days to see any results?
    • A minimum of 40 days (mandala) is recommended to start seeing results
  6. Can women do Surya Kriya during menstruation?
    • Yes, women can do during the monthly cycle but it is best to avoid if the blood flow is too heavy
  7. I also practice Angamardana? Should I do Surya Kriya before or after that?
    • The right order of practices is Upa Yoga/Warm Up + Mobility Routine -> Angamardana -> Surya Kriya -> Yogasanas

CONCLUSION

In today’s fast-paced world, maintaining a balance between our physical health and mental well-being has become more important than ever. Practices like Surya Kriya offer a comprehensive health solution, harmonizing the different aspects of our beings and helping us lead a more balanced, healthy, and fulfilling life.

In conclusion, Surya Kriya is a potent tool for personal growth and health. By activating the solar plexus, balancing energy channels, and creating a receptive system for cosmic energies, this practice can bring about significant improvements in physical health, mental clarity, and spiritual awareness. Whether you’re a seasoned yogi or a beginner, incorporating Surya Kriya into your routine can be a transformative step towards holistic wellness.

Disclaimer: This article is intended for the purpose of sharing knowledge that I’ve learnt and is not intended to violate copyrights or suggest as a treatment.

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