Sodarshan Chakra Kriya

My words are in italic – the rest is from Yogi Bhajan. (I did mark the significant information bold for you to fly through it as a reminder later again).

Meditation for focus and mental purification

Here is a meditation that makes use of prana to cleanse mental garbage and purify the mind. Of all the 20 types of yoga, including Kundalini yoga, this is the highest kriya. This is a very powerful meditation for prosperity. It will give you a new start. It is the simplest kriya, but at the same time the hardest. It cuts through all darkness and all barriers of the neurotic or psychotic nature. When a person is in a very bad state, techniques imposed form the outside will not work. The pressure has to be stimulated from within.

The tragedy of life is when the 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.

POSITION: Sit with a straight spine, neck slightly bend (either with legs crossed or sitting on a chair with feet flat on the ground) Eyes are focused at the tip of the nose, or closed if you prefer.

a) Block off the right nostril with the right thumb. Inhale slowly and deeply through the left nostril and hold the breath.
Mentally chant ‘Wahe Guru” 16 times, while pumping the navel point 3 times with each repetition (once on ”Waa”, once on ”hey”, and once on ”Guru”) for a total of 48 pumps.
b) Unblock the right nostril and use the right index or pinkie finger to block the left nostril. Exhale slowly and deeply through the right nostril. Continue, inhaling left nostril, exhaling right.

TO END: Inhale and hold 5-10 seconds. Exhale. Then stretch and shake the body for about 1 minute to circulate the energy.
TIME: Suggested length for this kriya is 31 or 62 minutes a day. The ideal is to start at 31 minutes, but you can begin with 11 minutes, then build up to 31, then 40, and eventually 62.

  • There is no time, no place, no space, and no condition attached to this meditation.

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 dean up your garbage pit.

COMMENTS: If you can do this meditation for 62 minutes to start with, then build up to the point where you can do it 2 1/2 hours a day (1/10 of the day), it will give you the following: ”Nao nidhi, athara sidhi,” which are the nine precious virtues and 18 occult powers. In these 27 total virtues of the world lies the entire universe.

When practiced for 2 1/2 hours every day, it will make you a perfect superhuman. It purifies the subconscious and takes care of the human life. It will make you extremely intuitive. It brings together all 27 facets of life and makes a human saintly, successful, and qualified. This meditation also gives one pranic power. This kriya never fails. It can give one inner happiness, and bring one to a state of ecstasy in life.

(as taught by Yogi Bhajan on December 1990)

This basic instruction is all what I worked with since 1994 and I still follow it.

Instructions for advanced practitioners

If you already can practice SCK, but were out of practice for a while,
without purchasing the beginner’s course you can practice in your own way on the designated days in order to slowly grow into a daily Sadhana again.

Alternatively – with or without buying this course – you may simply do 40 days of daily practice of SCK and then without a break move on to step 2.

But since it contains explanations about 24 aspects of SCK and many sound-beats to help counting the 48 belly-pumps, it can also serve advanced students as an inspiration and a ‘Sodarshan-Chakra-kriya-teachers training‘ to be able to answer many potential questions of your students (and your own mind) .

42 Replies to “Sodarshan Chakra Kriya”

  1. Actually, you post just in time, because I recently did communicate with Ravi Singh from
    who is very good in responding, in case you have following up questions.

    He did suggest:

    consider placing So Darshan in the context of Triple Kriya which is
    * Sat Kriya (we recommend 11 >min.)
    * followed by So Darshan (time open)
    * and the Sa Ta Na Ma Meditation (11-31 min.).

    I then did mailed to him that I have all my hands full achieving Sodarshan Chakra Kriya and first want to be able to do it full-time and then he replied:

    You can consider Sat Kriya and Sa Ta Na Ma amplifiers for the effects of So Darshan. Buddha said, “Don’t worship the finger pointing at the moon.” So, it’s not devotion to the technique that matters (although we do have to proceed with the faith that our predecessors’ claims are true) but what works best for us.
    Doing one kriya properly is better than doing many haphazardly, but we suggest doing Sat Kriya and Sa Ta Na Ma properly as well.
    For many reasons there is a strong argument for So Darshan being the #1 kriya in K. Yoga, but don’t forget that YB was an Indian and Indian people tend to claim that everything is the very best and the greatest. YB described many techniques in KY as the “highest kriya.” The bottom line is that they’re all amazing. You really can’t go wrong.


  2. Hello sitting bull!
    I have been reading all the questions and your answers.
    I am today on day 65 of doing 15 minutes of SCK, sometimes 11 or 3 minutes when my ego fights against me :)
    I really hope that this blog is still active, I would love to share my experience (I have been trying to do 40 days for more than 4 years now, and it is the first time for me to succeed) and ask few question :)
    Please feel free to email me or answer here to let me know that the blog is still active :)

    Thank you!


    Liked by 1 person

    1. What happened to your promised reply, Sonia?
      Most people come here declaring how they want to clear their subconsciousness with SCK,
      and unfortunately most leave after 6 weeks to 1 year.

      What happens is that everyone thinks that they can do it themselves,
      ignoring the advice of my 25 year experience I did put up in the course/game,
      and when they fail they don’t want to admit that they failed.

      So they move onto other Kriyas of which 3HO offers so many,
      which merely leads them to do “spiritual channel-hopping”,
      in order never to tackle issues which would require them to move out of their comfort zone,
      and in the end they stay at the same level for decades.


      1. Sehr seltsam… bin heute nacht so um 0200 an meinen computer gegangen, dann war diese email hier unten geoeffnet..?! ein zeichen der goetter?

        On Thu, Nov 14, 2019 at 5:39 PM Sodarshan Chakra Kriya wrote:

        > sitting bull commented: “What happened to your promised reply, Sonia? Most > people come here declaring how they want to clear their subconsciousness > with SCK, and unfortunately most leave after 6 weeks to 1 year. What > happens is that everyone thinks that they can do it themselves” >


        1. Die spirituelle Interpretation könnte sein, dass ich (vor)gestern an Dich gedacht habe und sich damit eine Schwingung synchronisiert hat, aber aus weltlicher Sicht demonstriert das in erschreckender Weise den Überwachungskapitalismus.
          Hier meine Erlärung dazu, und was ich gerade an WordPress gemailt habe:

          Dear WordPress team,

          something strange happened on my end which I would like to ask you how it could have happened:

          In 2014 egonzippel had contacted me (likely on this page: )
          The comment was resolved and because it was private, since a long time deleted.

          Yesterday or the day before I visited ‘s website and facebook to see what he is up to
          and this morning he got a mail which he just told me about in the comment section of above page,
          stating (I translate from German:)
          egonzippel: “Very strange… at 2am I went to my computer to find following mail, opened..?
          ‘On Thu, Nov 14, 2019 at 5:39 PM Sodarshan Chakra Kriya wrote:
          > sitting bull commented: “What happened to your promised reply, Sonia? …’ …”

          Do you have any idea how such an old notification could have been re-delivered years laeter ?
          My theory is that he had commented on that threat before, signed up for reply notices, and then got other replies as well.
          The only question is: How could this have been triggered after 5-6 years?
          Obviously your cross-platform gravatar gets triggered on visits
          but what is worrying how you knew that it was me visiting since I don’t see any cookies of yours set in my browser.

          There is actually another justification about my question because in the total unrelated site my already canceled account still displays the new photo of mine which I had updated on gravatar.
          There is no way – even with that canceled account to get rid of that profile pic – I even had contacted messagebird and they asked me to remove the pic from gravatar,
          which shows that even closed accounts are still linked to gravatar.

          In my eyes this is a worrying privacy concern and a sign of surveillance-capitalism,
          so I would apprecciate a statement of you in regards to that issue,
          especially since wordpress blogs are the place in which people do reveal their most private thoughts in detail.

          Thank you,
          please find a sreenshot of my messagebird profile pic which I never uploaded to them but only updated in gravatar


          1. … and this is wordpress’s (in my eyes unsatisfactory) answer, which did not explain any of this incidence:
            ” Thanks for reaching out. We take security very seriously at
            We have various ways to secure your account, please find enclosed this article that explains the various options.
            In addition, we care a lot about privacy, please find enclosed this article that explains about privacy and the GDPR.


          2. …nein, es hat nichts mit cross platform etc zu tun, es war nur wirklich so dass sich eine mail von 2019 ((((“‘On Thu, Nov 14, 2019 at 5:39 PM Sodarshan Chakra Kriya wrote:> sitting bull commented: “What happened to your promised reply, Sonia? …” )))) irgenwie geoeffnet hat in meinem outlook und ueber allen anderen fenstern schwebte… also so was wie (mit deinen worten) “Schwingung synchronisiert” stattgefunden hat. ich hab also KEINE email von gravatar etc bekommen


            1. Gut zu wissen.
              Und weil Du gerade anonym postest, sag mal, wie kommt es, dass Du jetzt anonym postest und vorher mit Deinem Gravatar gepostet hast?
              Ich wundere mich, weil ich nie auf WordPress anonym posten kann, denn ich muss mich immer einloggen.


              1. keine ahnung ob ich anonym poste [ich blick ehrlichgesagt nicht auf deiner/diesers Seite durch]… ich drueck/hab einfach auf ‘post comment’ gedrueckt.. ich mach jetzt nen screenshot, wo kann ich den hochladen?


                1. Das wiederum verstehe ich jetzt nicht, was es da nicht zu verstehen gibt.
                  Das ist ganz simpel eine alte Blogseite, auf die Du antwortest, die längst nicht mehr im Menu angezeigt wird, weil ich mich nur noch auf den Kurs beschränke, aber Du as Webfuchtler müsstest das doch blicken.

                  Und dass man das mit dem Anonym posten nicht versteht verstehe ich auch nicht, denn ich kann z.Bsp nie anonym posten, also musst Du doch irgendwas gemacht haben.

                  (Aber für Screenshots habe ich Dir wenigstens ein tolles tool hier :)


                  1. Ok, ich habe WordPress kontaktiert und rausgefunden, dass das an den Einstellungen lag und habe das jetzt so eingestellt, dass man seine email eingeben soll – entweder die vom Gravatar login oder eine andere. Du kannst es ja jetzt probieren.
                    Dann wäre das schonmal geklärt.


  3. Hello Sonia,
    yes, this blog is still active and I am very glad you just wrote,
    because I was literally waiting for one person to request the intermediary course. You just did !
    That one will help you exactly at your point right now.
    I will write that today, so the easiest for you is to subscribe, and you will be notified when it is online.

    I am also very happy for you to share your experiences, because apart from me, hardly anyone did.
    The best place for sharing would be directly below the beginner’s course (top left menu-point),
    it will be helpful and inspiring for many to see how long you kept trying.

    In case you are German you also can write in German below the German Kurs
    (or alternate languages, if you want to write a few times)
    Later when you have accomplished 90 or 120 days you can write again below the intermediate course.
    I definitely will answer to each of your posts,
    and my ongoing experiences are on the right margin of this blog – I also am practicing it daily,
    and it gives me strength to know that we both are walking the path together.


  4. I just discovered your blog and I am grateful. I attempted to start SDK a little over a year ago, having been a hatha teacher for many years and just beginning Kriya Seminary. I stumbled upon SDK online. I immediately came down with some sort of nasty virus which I knew intuitively was from the practice. I rarely get ill. I then moved forward with other kundalini practice through Jai Deb’s life force academy and was eventually drawn to Ravi Singh’s teacher training, of which I am halfway through at this point. Part of our ‘homework’ is 40 days of 62 min of SDK. Throughout the last year I have attempted the practice a few times but only for a max of 5 minutes. A little over a month ago I started with 11 min and again became ill with a sinus infection. I started again immediately upon recovery and was able to maintain 11 minutes for a couple of weeks and have now been doing 22 minutes for a week. Much has been stirred up both internally and externally as I have done this…..though mostly externally. I think I will stay at a steady 22 minutes until that seems to plateau for awhile. Does that seem like a wise choice to you? I have five children and they are affected as well, as much of my karma involves them. Thank you!


    1. Dear Danielle,
      I also am grateful for you commenting, because you just come in time as I totally do restructure the entire website from a blog-format into a coherent Sodarshan-Chakra-Kriya-course.

      The same initial worsening, as you described, did happen to me as well, and I do attribute it now to a release of fire.
      I don’t know Jai Deb, but know and really like Ravi Singh who of the entire 3HO-community was the most supportive person.

      Since you have your work cut out with him for quite a while and also have your hands full with your 5 children you can kill two birds with one stone if you switch your Sodarshan-task from strength to stamina first and
      instead of burdening yourself with an hour
      just to do the minimum of 3 minutes – try to accomplish 40 days first,
      and if that works out try to extend that to 90 whilst you can slowly increase it to 10 minutes, and then, if that works out, extend the period to 120 days.

      Now is a good time to start, because we recently had a new moon, but you also could choose a fresh starting point (like a birthday or any other anchor which you can relate to) and start then.

      Another reason for not doing more than 3-10 minutes right now is that throughout this tumultuous year of massive spiritual shifts you and your loved ones will have all your hands full coping with the existential crisis the planetary changes may cause, so don’t try to release even more subconscious garbage within this time.
      In other words:
      When you try to swim towards the island of enlightenment but the tide is low, the best you can do is to hold onto the buoy of your minimal daily kriya
      instead of wasting your ambitious energy by swimming against the stream.

      And just to save you a lot of frustration: I failed multiple times doing 90 days and each time started from scratch, so this endeavour took me an entire year. Hence it is totally ok if that also takes you that long.
      By the time you have accomplished this maybe you also have completed your teacher training, so feel free to come back then, because by then I will have finished my course to guide you through all the next steps ;-)


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