Instructions for Isha Kriya – Thanks to The Isha Foundation


meditation-flowerInstructions for Isha Kriya | Omlinkyoga.

“Your mind is not your own.  It is a complex amalgamation of all kinds of influences.  The more you are identified with it, the further away you are from your True Being…..”  Sadhguru

Please do click the link below the picture to see the chart of instructions to practice The Isha Kriya.  This practice combines pranayama, meditation, chanting and it is a cumulative practice that adds and builds benefits as one continues the practice.  Do check the archives to see the post with the video of Sadhguru explaining the benefits, as he gives true inspiration for one to embark upon the journey for Self-Realization.  Please feel free to share this with family, friends and especially foes!  Feel free to leave your comments here.  Here’s to the Best You!  Thank You Sadhguru and The Isha Volunteers!  Namaste OM

261 responses »

  1. In doing the Isha Kriya I am feeling a change in my body. I am less tense than usual after I do the Isha Kriya. I usually do the IK in my room or my studio in the music building before I head to practicing. I am a lot looser and calmer. I am able to sit up and stand up straighter in class and when I play my instrument and even when walking or standing in place. I have done it at least 5 times this week and I usually time it on my phone. Each time I am diving deeper and deeper into what the words I say out loud mean. “I am not the body”- I feel this means in doing the act I am letting my body relax, reminding myself to let my body go for 12 minutes. “I am not even the mind”- Meaning I am forgetting all of my thoughts, and relaxing my mind as well as my body. I am being more mindful of who I am and what I am doing here. I am more present in the moment. I do struggle with the act of relaxing my whole body and my mind but I can feel myself getting better each time I do the Isha Kriya. It is really benefiting me in my every day life each day I am able to squeeze it into my busy schedule.

    -Alexis Porcaro (Wed. 8:30)

    • The poster was about Isha Kriya. Isha Kyria is one of the many stances that you participate in yoga. You can do these particular pose or stance in the beginning or towards the end. This poster has the instructions on how to do this pose. It says that the first step is to meditation, which is breathing, relaxing, and getting ready to inhale & exhale while leaning on the wall face up and having your back straight on the mat. Next you’ll have to close your eyes then say: “I am not the body, I am not the mind” and repeat that for 7 to 11 mins. Then, afterwards you’ll say: “AAAAA” seven times for like 5 to 6 mins as well.

      While doing the Isha Kyria it was pretty challenging at first. The reason why it was challenging for me was because of me closing my eyes for 7-11 mins tops. Honestly, it’s still a challenge but I’m for sure working on it. Overall, the experience is very calm and extremely peaceful. Also, I have to get used to being in a dark room while doing this particular pose too. As well as, there’s really no concern it’s just that I have to keep my flow on when and how often I have to do this particular pose, due to the other classes that I have but I’m definitely doing my daily routine today. The last time that I did the Isha Kyria was last week, so I have to keep up with the process in my room.

      The Isha Kyria compares to a course that I’ve taken this semester called Personal Self Defense. In my opinion, this course and the one I’m taking is super similar. It’s similar to each other because of the fact that were using our bodies as our weapons but not to harm anyone negatively. We’re using it to create a safe environment for ourselves and others well-being. Therefore, that’s why I’ve decided to take both courses because I wanted to get more in-tuned with my body and how it works best with being under certain contains that are needed to follow.

  2. After doing the Isha Kriya more times in and out of class, I’ve definitely identified certain struggles with the practice. I’ll do the practice in my room, usually following the video as it’s helpful for me, with my back against the wall. I put a timer for the 12 minutes on my phone that alerts me when I am done. Out of class, I find that I have trouble convincing myself to actually do it! Though I have practiced it 4 times a week, I find myself reluctant to actually begin it due to a perception that I am too busy or it will take time out of my day, even though after yoga and the Kriya in class I’ve found I’m infinitely more ready for the day and productive. At home practice, as well, I don’t embody my voice as much. I think it’s due to the fact I don’t have everyone around me doing it as well, which encourages me to be louder and project when I say the phrases. I hope to practice the Isha Kriya more in the future, even every day, as some people in class said they did.

    I also realized I get a bit confused with the breathing cycle, maybe because I’m focussing too much on the words and not on the pattern of the words and breathing intertwined. Usually, however, by the end of the 12 minutes I sink back into the pattern. Once I really get into the breathing, however, I always find myself more relaxed and energized, as I mentioned above. I’ve been exploring more led breathing exercises and meditations as I go to sleep as well (unrelated to class, as I have trouble sleeping usually) and this and Kriya have both helped me achieve a more productive day and normal sleep cycle. I wonder if practicing the Kriya at night, opposed to during the day, would help with my sleeping habits even more? In the future I hope to both practice the Kriya more and become more accustomed to the pattern of it, even memorize it more fully.

    • Sadhguru prescribed the Isha Kriya to be done both morning to set a positive tone for the day ahead and the evening for restful sleep. Do try it and just take your own time always allow your breathing first and the phrase to be part of your exhalation. It will get better each time you practice stay patient OM

  3. The first time I attempted the Isha Kriya I found that while it was very calming, I had trouble keeping my balance simply being on the mat and mentioned I would try the Kriya against a wall/chair the next time I practiced. This time around, I found it was extremely helpful to sit against a wall while still using my yoga mat for extra support, especially since the lack of balance had distracted me from feeling fully relaxed when I previously tried the Kriya. Now when I practice the Kriya, I will use a chiar/wall each time. I am wondering if it would be okay to practice the Kriya in bed, even though I am not on a solid surface like the floor with my mat? I feel that this would help a lot, especially with putting a support like a pillow or foam block on my back. I unfortunately only had time to perform the Isha Kriya about twice, but I am planning on more conciously implementing it into my day by segregating a specific time slot to do it each day during the week. The first time I solely used the video to guide me, and the second time I used my phone as a timer for the 12 minutes, but I only set the alarm to vibrate and not a tone so I am not abruptly disturbed from relaxation.

    Daniel Tavares Zlock

  4. “Instructions for Isha Kriya” is a post that follows up the isha kriya video we were assigned last week. It reiterates the instructions that the video gave us, including tips for posture, explanations of the two stages, and instructions for how often to complete the isha kriya to achieve a mandala. I appreciated the two diagrams as well because they helped me visualize how I should sit and breathe during the exercise.
    I found it helpful to visualize the u-shaped diagram of the mantra (“I am not the body…” while chanting because it helped me to focus and gave the meditation a cyclical feel. However stage 2 is still a struggle for me, because I have no mantra to focus on. I was wondering, could I perform a successful isha kriya by continuing the mantra throughout? I was able to complete 2 isha kriyas last week.
    These kriyas remind me of the meditations I did when I studied abroad in India two summers ago. For some reason, it felt so much easier to meditate in India. Maybe it was because I was in a different place, away from my responsibilities, and my mind felt free to relax. Whereas on campus, my mind expects to be racing at all times. However I’m sure I will overcome this issue with practice.

    • Yes hopefully this semester your yoga will give you permission to use your yogic tools anywhere any time to relax and be free regardless of the environment to own and take charge of yourself. OM

  5. The post for “Isha Kriya” due for this week continues to express ideas introduced in the previous week’s video. The post explains again the importance of accurate posture and breathing when performing Yoga, which during my own practice has been most difficult. Mainly maintaining the posture, as I have a notoriously horrible equilibrium. The diagrams aided in my understanding of the exercise especially during said exercise. Like being in a yoga class, I benefit from being able to visually see what is correct and attune myself appropriately.

    While actually performing the exercise, I was glad to have read up on this post beforehand. Previous students advice to perform the exercise instead against a wall aided me in my posture and allowed me to accurately employ the practice. I found myself eventually eschewing the recommended chants in favour of my own Mantra which I shamelessly stole from the Green Lantern Corps. While a bit goofy, I find that reciting the Green Lanterns Oath is weirdly centering and encouraging. I never can really empty my mind of all of the noise, so I sort of employ the noise to my own benefit. If I am meditating I usually prefer to pick one specific topic, say Lagrange Points and their feasibility as colony locations, and instead drift off into that thought than attempt to purge myself of my worries.

    • Wonderful that you have prior experience with chanting. However to progress in our course with benefits you will need to follow the Isha Kriya instructions properly. Please do continue your other favorite practices. Namaste

  6. The Isha Kriya is a meditative posture exercise that emphasizes breathing and mantra to distract from whatever is happening in your body or mind and acknowledges the fact that we are not our bodies or our minds.

    I really agree with the quote that sadhguru left about the mind not being our own. I feel like it is an extension of a collective consciousness with varying degrees of emphasis on qualities like love, hate, empathy, violence and kindness. Our bodies receive the consciousness like a radio antenna. It is important to keep our bodies in tune to the frequency.

    I’ve heard a podcast called the Duncan Trussel Family Hour where he speaks with Ram Das at length about meditation and the benefits to body and mind. The isha Kriya is a great way for me to get more acquainted with the practice and benefits of meditation.

    I only got to the Isha Kriya 2 times in the last week, but I was able to find some space in my apartment when my roommates were out of town.

  7. I found the instructions to the Isha Kriya to be helpful. The way that the infographic shows to sit is usually the way that I sit when I do my daily meditation. The only difference in the posture would be the open hands position. I usually cross my hands in my lap or let them do whatever they want because focusing on putting my hands a certain way takes away from the meditation as a whole. Because the Isha Kriya is so different, I think the hand position actually aids the success of the practice overall. It helps bring some openness to the practice (just as the cross legged head back position does).

    I have been doing the Isha Kriya about 4-5 times a week and have found that it has gotten easier to do. Im not sure if I have seen any impacts from doing it yet, but im sure as it matriculates into my routine further there would be more of an affect. I like to mediate alone, and I find that being alone is not always easy. When I can, I do it in my room on the floor (usually right in front of the window, and also right in front of my plant collection) and I find that to be the best and most successful position.
    When I have a particularly stressful day I usually do the Isha Kriya in my car before my drive home. I know that this location is less than ideal but it is such a closed in space that I feel at peace there.

    As with any new mediation I do find that I have issues with mind wandering. I do think that the verbal mantras help me focus though and keep my mind on the practice. The length of the practice is perfect in my opinion. It is just enough time to center myself. Sometimes when meditation sessions are too long I either fall asleep or feel incredibly groggy after. Hopefully this issue will resolve itself as time moves forward and the practice becomes more familiar.

    -Rebecca Hartigan

  8. I thought the Instructions of Isha Kriya were very helpful. It showed exactly how we should posture during this meditation and how essential the preparation is during this time. I found it fascinating how simple but organized these instructions were. First the preparation, then meditation and then crucial instructions we should be aware of during our time of peace. Breathing techniques were also advised and shown on a little diagram, which I found helpful. While I was meditating, I used a calm instrumental playlist from spotify to help me relax. I tend to stress out when I feel like I’m pressured to do something, but I made sure I took time out of my mornings and woke up early to perform Isha Kriya four times this week. It calmed me down alot more knowing that I was starting a new day on a good note. I liked the verses I had to recite for this meditation, “ I am not the body, I am not even the mind”. I found this helpful to understand exactly how to separate my mind, body and soul from one another.

    Kathy Mathews
    Wednesday 8:30am Yoga Class

  9. I found this second instruction set to supplement the original Sadhguru instruction video very well. Drumming in the three phase protocol and postures to my memory, it, along with frequent practice, have allowed me to participate in the Isha Kriya more personally effectively. I have always thought that objectivity and meditation brings peace, but the concept of healthy and encouraged dissociation is new to me. I have felt certainly calm and better after private isha kriyas and monday classes, sometimes too calm that I have no choice but to go to bed. I’ve been doing it the prescribed IK four times/week in my room at home and at my apartment on campus, and I can definitely see that it’s a cumulative practice. I’m still using the video, but I’ve tried it twice without it. Most recently, I was able to leave the immediate consciousness, imagining vividly that I was still sitting on the floor, but that I was sending an important email on my phone in my lap, as though I were asleep. But it was extremely lucid, and I’m encouraged to keep at it. I know this represents my not yet being able to fully focus on ‘nothing’, but the instructions say not to worry about what the mind and body drift toward during IK, for we are neither the body nor the mind. It’s a very literal and effective affirmation, like making your ‘internal bed’ in the morning, setting the tone in the mental world through physically executing what is desired. Compartmentalizing thoughts seems much easier now, and I find I’ve just been more mentally resilient this week, like just having an easier time being an adult. – Alec Segalman

  10. This chart illustrates and sums up the practice and instruction of the Isha Kriya. This practice is broken into three parts after you are seated comfortably and erect with closed eyes. It begins an inhalation with the phrase “I am not this body followed by an exhalation of “I am not even this mind.” After this stage is completed (I usually set a meditation timer for 10 minutes), you release 7 “ah’s” allowing the breath to run out with this vibration. The third stage is a quiet meditation, and prepares the eyes to return to light. I do not time this part, rather I wait until the return is natural and comfortable.
    I have been experimenting with different settings to practice the Isha Kriya. The first four or so times I practiced, I was a bit shy to begin the chants, and felt very self conscious. I have never practiced anything like this, and I share a room and an apartment, so I don’t get much privacy. This led to practicing according to other’s schedules, and not when I had my own needs first. While these times were often inconvenient-maybe sandwiched between two classes or right after I made a large meal-I started to see how important the practice was. In total, I have practiced 9 times on my own.
    After this initial week of getting the hang of it, I started to be more active about putting the practice first by incorporating it into my daily routines. I am more confident, and less aware of my surroundings as I release myself to the practice. I often take walks, and twice this week I sat on a bench in the sun to practice outside. I found these outdoor sessions the most beneficial because they began with a retreat into the woods, and ended with the walk back, which really prepared my mind for the release/return. I prefer to practice with some light music, and at home this usually begins with the distraction of the internet as I click around youtube. Outdoors, light breeze, birds chirping, and distant cars really provide for a soothing soundtrack. When I do practice in my home, I like to do so in the mornings after I exercise. If it’s too light, I use an eyemask. I find that if I practice in the morning, I seem to feel it with me throughout the day, that is, a feeling of lightness and positivity and less urgency. Plus, it is a nice way to check in with the body after strenuous activity.
    I run cross country about every other day. A coach from high school always told us that when we had been running for a while, and an oncoming hill felt impossible to climb, we had to chant over and over “I love hills, I love hills” until we had reached the top. The Isha Kriya has started to feel like that chant. I sometimes find myself frustrated with something, and I think of the chant “I am not this body, I am not even this mind” and the situation feels less dire and more approachable. It reminds me of the relaxation and time I have taken for myself that day to prepare for any hurdles. I found this article online: and it discusses how sound, since the beginning of time, can be used to develop certain moods in humans. Within the field of sound creation is chanting, which is used to uplift the spirits and guide energy. For both running and daily wellness, I have found this to be absolutely true.

  11. Monday 6:30-9:50

    In looking at the diagrams and reading the text with more instructions for Isha Kriya I started to have a better understanding of what it meant. The smaller diagram that looks like an arch that has “I am not the body” and “I am not even the mind” helped me understand how to breathe through the statements.
    I know during class with something like that I struggled a little to make statements on the in breath and the out, but after practicing a little more I was able to get my breath under control. I still do Isha Kriya to the video referenced last week, because it helps me with timing. I would like to be able to do it on my own, but never know how much time has passed and an alarm would be distracting for me. With doing Isha Kriya, the first week introduced to it I did it for 5 days. This week was a little more crazy in me needing to run around a lot and I only got to sit down and do it 3 times, but throughout the week I would remind myself “I am not the body, I am not even the mind” to try and help my body to relax. When I do it, I usually do it in my dorm room just because it is the quietest place for me that will not be interrupted.
    There was an interesting quote I found on an article called “How Good is Isha Kriya” by Ebenezer Daniel where he said “Meditation is not about going somewhere, it is a homecoming. ” I think that is an interesting statement and it helps me to wrap my head more around what it is we are doing- being more mindful of minds and our bodies, not having some sort of out of body experience like I use to think something like this was.

  12. I have been able to practice the Isha Kriya every day in the last two weeks. I have carved out time prior to going to bed to practice Isha Kriya. I have a quiet little nook in my bedroom that is the perfect space. My house is still at the end of the night. I use the aid of Sadhguru’s Isha Kriya Video Instructions and practice along for guidance.

    In the first week, I found it difficult to NOT pay attention to the activity of the mind or body. It also took several days of practice to figure out how I can be most comfortable in my nook. I adjusted to whether I want to be warm or cool? Seated on a yoga mat or a cushion? My first week was spent figuring out how to be physically comfortable in a cross-legged position for about 18 minutes.

    In the past week, I began to look forward to practicing the Isha Kriya. Time to myself is precious and this practice is a good way for me to end my day. I have been able to focus on the voice of Sadhguru instead of my mind or body. I think I go to bed a little more at peace. I find I am not making mental lists in my head of things that need to be done. I allow myself to truly fall asleep in an already peaceful state.​

  13. I found this chart to be very helpful in doing the Isha Kriya outside of class. Sometimes I find it very difficult to do it but I actually printed out this chart and kept a copy in my room and another on my desk. It explains very well what you need to do and how to do it. I still find the video form out last journal entry super helpful and I use it when I can. I think they explained the posture very well and it helps me a lot at work because I sometimes catch myself slouching on my chair. I’m in an office and sometimes it just gets to the point where I can sit straight anymore but now that I have the chart on my desk it reminds me to fix my posture. I find myself having back pains from all the slouching that I do but I can do definitely feel an improvement from doing the Isha Kriya.
    I have started doing the Isha Kriya about 3 to 4 times a week. I do it during my lunch break and before I go to bed. I like doing the Isha Kriya during my lunch because sometimes it can get a little hectic at work. I am always on my computer and phone so when I do the IK during lunch, it disconnects me from all technology and gives my eyes and mind a break. Even though it’s only for a short period of time but it helps me relax and go back to work refreshed and ready to finish my day. I also like doing the IK before bed because it is a nice way to relax my mind and eyes from using technology all day.
    When I do the IK, I found this station on itunes called pure yoga and I listen to it while I’m at work and sometimes when I’m meditating. I was also able to get my boyfriend to join me sometimes so that was great because we both were able to reset our minds and he was able to see and experience what I like to do. It was a great experience overall and he will join me in my next yoga class.

    Monday 630-950pm

  14. This diagram gives a straightforward visual representation as well as a step by step instruction on how to perform the Isha Kriya. As a beginner this is a helpful document because it establishes a set of guidelines to perform Isha Kriya properly. Some of those guidelines are obvious and necessary however others could use some more elaboration. For example I didn’t understand why they included in this document the option to perform Isha Kriya twice a day for 48 days or once a day for 90 days. It just seemed random and unnecessary to add that detail; it is most important for individuals to establish a routine they can be comfortable using for years.

    Overall I did find this diagram useful to my practice, being that it put confines the mechanical aspects of the practice. But in all reality I will probably never look at this document again. I think the practice is something that can be taught on it’s own and is better explained by a yoga teacher, and more specifically within the environment of a yoga class.

    • I hope you have a way to follow up on the IK practice for your homework. The reason why it is mentioned about once or twice a day is because many people evolve past the IK and then choose to grow further with deeper practices with the Isha Foundation. My hope for students in this course is for them to find the value of classical Hatha Yoga. OM

  15. Georgia Cummings
    Feb 18th 2019
    Yoga Journal Entry

    This chart breaks down the Isha Kriya into three stages and explains how to complete the practice. I found that with it broken down into three stages and each step explained and visualized, I remembered how to accurately practice the Isha Kriya more easily this past week. Toward the bottom of this chart the practice’s benefits are explained as well as the number of times the Isha Kriya must be completed to experience the benefits, which reminded me that I should practice this as often as I can.

    When I did the Isha Kriya after reading this chart, I pictured the breathing diagram with the phrase on it. I realized that as a result I was able to find a rhythm more easily and felt like I was taking deeper, fuller breaths. One difficulty I have with this practice is finding a comfortable posture without slouching too much. I try to work on my posture whenever I become aware of it, but I find it difficult to maintain a good posture without focusing too much on my body’s activity. I think working on my posture more when I am not doing the Isha Kriya will lead to a naturally better posture overall, and hopefully I will be able to not focus on it while practicing.

    When researching the benefits of Isha Kriya, I came across a guided video called “Isha Kriya: A Powerful Meditation for Self Transformation”. The description of the video included the possible benefits, a major one being the reduction of stress and anxiety, which would be very helpful for me and is a big motivator for me to practice as often as possible.


    • Well written and do use a chair and add a cushion to support your back when doing your IK practice. Let me know if you need ideas about how to be comfortable in class,Namaste

  16. I find that the general idea of isha kriya when spoken aloud can be a bit difficult to wrap my mind around. The act in itself is structured but I do feel there is a lot left to the imagination and body of the participating individual. That is why seeing the diagram of the isha kriya exercise came as a reassurance.
    While practicing my isha kriya this week, I tried to incorporate the advice you gave us on the subject of isha kriya being less about meditation, and more to do with a bigger picture which I still have yet to understand. Some components of this bigger picture involve activation of the vocal chords, loosening/attention to the mouth and jaw, the way in which the voice and body are connected. The more days I continued with my Isha Kriya, the more easily I was able to transition from my everyday state of mind and being into a more conscious flow state. With luck and perseverance I hope to reach this state with greater accessibility.
    The act of performing my Isha Kriya reminds me of the process of reading a book, especially when I havent focused on one in a while. I find my attention going to other areas of my thought process or my day, things that are stressing me out. Once I devote myself to the page, I am put in an altered state which can only be reached with a level of discipline. I am always so grateful for this feeling after the fact as it greatly benefits my state of being and mind.

  17. In relation to the video I found that this chart is a bit easier for me to follow. I read it before starting my practice instead of following along with the video of Isha Kriya. At first doing it without the video I found myself using my phone to set a timer, but found that this was very distracting and took me off balance. I now do it long enough until I feel as if it has been 7 to 11 minutes. With this chart I found the “Please Note” section to be well informative. I tend to catch myself paying attention to my mind and body, but instead with Isha Kriya I am supposed to just let go. Once I tried this it was a whole new, and better experiment for me. I found myself in a bit of a haze where there was really nothing in my thoughts but the vibrations coming out of my mouth. All around Isha Kriya is such an empowering feeling and I cant wait to see all of the benefits that await.

  18. During the weeks when I am not in yoga class, I try to put Isha Kriya into my schedule, usually going to only do it once or twice a week, I do struggle with it. I try to put a 12-minute timer, but the thing is I feel I can only work better when I’m actually in my yoga class, and when I’m in my dorm, I recently got a new roommate and she’s a little bit loud and she constantly brings her friends over, and the space is messy, and I feel like the positive energy that was once in the room just doesn’t feel the same anymore with all this mess.

    It’s almost like Daoism; You have to have an open space in your room in order for the energy to flow out evenly. I feel like I can’t concentrate. Also, the breathing schedule is pretty simple to understand but, once I’m out of the 12 minutes, I feel very light-headed and I need to have at least a liter of water before I could start doing anything again because I just feel dizzy.

    I don’t know if it’s just my stress or anything else to do with that I’ve tried to find more breathing exercises and I tried to get more sleep as well. I’m trying to have a better sleep cycle, because my other new roommate has to stay up around 2 a.m. each night, and it is such a bother even though I’ve asked multiple times to have her not have her friends over that late. Also, I 10 months to do the wording because it just gets a bit messed up with my breathing while I am doing this. But after I do the Isha Kriya, I just fall asleep super fast, and I don’t tend to speak because it throws off my concentration I just feel like it’s trying to better myself doing all of this meditation within 12 minutes which seems like forever when I’m in the class doing it. In the future, I hope to understand it more and become more customary with the practice.

    Mackenzie Depietro, Spring 2019, Wednesday Class

    • Well written, perhaps ask your RA to host a meeting with you and your roommates to discuss how to respect each other and quiet time rules that serve everyone. Please speak to me about your IK practice it should be getting easier by now,let’s see how I can help you,best wishes OM

  19. Over the past two weeks I have been waking up early before my classes and going to an empty dance studio to perform Isha Kriya. I prefer waking up early to do it because I prefer waking with the earth, and also I’ve found that performing Isha Kriya in the morning is a lovely way to start my day. Every week I complete Isha Kriya five times, with one of those times being in class. The dance studios are quite large, and I love how the tone of my voice reverberates against the walls. My whole body feels awakened after I complete a session of Isha Kriya. I feel it in my body primarily internally, due to the vibrations that my voice creates. The mantra that I chant daily has brought a better focus to how I view myself, as I am really not my body nor am I my mind. Isha Kriya has definitely been beginning to impact my life significantly, especially in respect to my train of thought and overall mood.

  20. While meditating it’s important to not pay attention to everything around you, which is hard because I am so using to acknowledging my surroundings and losing my concentration with any small noise I hear. It helps me to follow the Isha Kryia steps in a dark room because for me it helps isolates any noise that is outside that room. Using the wall to press my back to is helpful due to my thoracic spine problems it’s hard to sit with my back straight. Doing the Isha Kryia 4 times a week has helped improve my breathing. When I walk I used to be out of breath and it could be because of my asthma, but now that I am meditating when I walk I don’t feel like I am losing my breath.

    Doing the Isha Kryia can help reduce stress and anxiety I might get during the week due to work, family and school responsibilities. I have been able to do the Isha Kyria only 4 times a week because I work three days a week and, on the weekends, I work 12-hour shifts, so it’s hard for me to find time to do the Isha Kryia on those days. I wish I could do it 5 or 6 times. My experiences doing the Isha Kryia was relaxing because the I feel like everyone especially college students are used to being in this fast pace and not taking a minute to take a breath and slow down. So, it’s great to do this meditation because it shows that it’s good to take a step back, breath and appreciate the things we have in life.

    In my Physiological Psychology class we were talking about the brain and how it’s important to have great blood flow and how there are many ways to help the blood flow and one of those was meditation. The Isha Kyria meditation came to mind while learning about that.

  21. Kache’ Mumford
    Wednesday 8:30-11:50

    “Instructions for Isha Kriya”- reflection
    Step by step listing of the Isha Kriya was interesting. There wasn’t much here that I didn’t already know from doing it in class and from the video. However there were a few things that stood out to me in this article. The Diagram and the slope that for the breathing along with the dialogue really helped illustrate the flow of breath that happens in your body. I was also surprised to see at the bottom that this practice is used as a traditional offering. It didn’t say what you are offering but based on my understanding of the process I believe it’s an offering of yourself. An offering of your time and attention to your body and the world.
    At the bottom of the page it was also mentioned that Yoga is a practice involving life’s energy. Yoga is about balancing yourself an centering yourself and the energy around you. Through breathing and stillness you are able to slow down the world. The process of Isha Kriya allows your breathing to flow at you own time and through that your energy is flowing as well. I think the power of yoga all has to do with energy and awareness.
    Comparing the video to the instructions I think while a lot of information was similar they both had pro’s and con’s. The con of the instructions is that it wasn’t a warm and welcoming as the video and the video was a bit easier to understand how all the steps should be done. However with the instructions you also go just a little more detail than the video could provide.

  22. With the helpful instructions of the Isha Kriya, it is very detailed and tells you what to do step by step to do the practice. Isha Kriya has helped me a lot more and has kept me calm for 2 weeks. One thing I realized about the Isha Kriya is that it helps with chest congestion. So I try to do it twice a week and I’ve seen improvement with the way I’m focusing and controlling the way I think. I don’t think there is much to say but I really enjoy doing the Isha Kriya.

  23. I have done the Isha Kriya eight times during my last two weeks following these instructions. I do this alone in my bedroom which is very quiet that way I can concentrate intensely. So far, I have experienced improvement in my breathing and my focus as well when doing yoga. This is such a change from my first week of trying to do the Isha Kriya. I feel much more calmer and less anxious in my daily life. Doing this more now I think has taught me a lot about my body and how much stress can take a toll on it. Before I knew what stress can do but I never thought it would affect my body and mind so much. By doing the Isha Kriya it is an awareness of yourself. For twelve minutes it teaches you to find your true self underneath all the daily life influences and stresses your mind and body goes through. From there you can see what lies beneath all that which is the real you when saying” I am not the body, I am not even the mind.” To me the vocalization is the key to knowing you are really existent, that is the real you. Daily I try to remind myself “I am not the body, I am not even the mind.” I admit my busy schedule might make me forget this, but I think it’s important to follow up. It’s important to remind yourself the real you is a powerful being. Don’t let the stresses define who you are.

  24. This week we were given the video Instructions to Isha Kriya, which was just a similar to the first instructional Isha Kriya video we watched. I appreciate the opportunity to educate myself on alternative ways of relaxation, and Isha Kriya has definitely had some effect for me. The practice is mainly to work on being able to detach yourself completely from your environment and even your body, and realizing that you are two different things. This practice can aid a number of different issues for people emotionally, mentally, and physically.
    Being able to detach yourself from your thoughts and influences could put you in a whole new perspective, giving you more space to breathe physically and mentally. Someone who feels overwhelmed could really utilize this practice. When you are overwhelmed it can be extremely difficult to make necessary decisions from an open-minded perspective. Isha Kriya is meant to help you focus on the present moment and nothing else.
    It can definitely be hard to clear your mind completely but this practice is a good way to start. In order to become good at things like this and be able to actually benefit from the effects, you have to take it seriously and just begin practicing. When you start and don’t follow through with something it will show in your performance, and bad performance can easily discourage people.

  25. These written instructions were a great addition to the instuctional video on the Isha Kriya that we viewed last week. It goes through step-by-step and describes in detail the specifics of the practice. It explains the three steps of the meditation. The first, is the chant of “I am not the body, I am not even the mind.” From the video, I did not grasp that this could/should be done mentally to allow for the proper inhalation/exhalation. During class, we continue to say it aloud, but in my own practice, I appreciate saying the phrase in my mind, so that I can focus more on my breathing. The second step of meditaiton, the “a’s.” Again, I did not catch that you should say it seven times. This measurement makes it easier for timing when I practice the IK by myself. The third step, is the silent meditation. I’ve always been interested in meditation, and this last step is the most relaxing for me. This post also mentions that the Isha Kriya is a commitment and should be practiced twice a day for 48 days to complete a full mandala or cycle.
    Practicing the Isha Kriya for the past week has been quite a change for me. I usually do not practice regular meditation, and so the Isha Kriya has been forcing me to take time and look inward. The Isha Foundation says that practicing it creates space in the mind and body. It allows you to create separation within, and this can have serious benefits if you find yourself struggling.

  26. This is my first time doing yoga on a regular basis. While practicing IK, I noticed that my breathing has improved. I feel more air going throughout my body and I receive more of a full breath. This practice is really good for centering myself and coming to peace before engaging in the rest of our yoga workout.

  27. I have done yoga many times before, but this has been my first experience with yoga that is more focused on meditation rather than the full physicality of it. In other words, most yoga I’ve done isn’t necessarily about mindfulness. Practicing Isha Kriya has been really helpful, even though it was tough at first. It took me awhile to figure out how to keep my mind focused enough to actually complete the exercise correctly. After a few more times completing it, however, I found that I was a little more used to it, especially the chanting, and I was able to remain more focused and outside thoughts were not as much of a problem. I’ve also found it helpful to do it towards the end of the day, because it clears my mind of any anxieties that may have built up throughout the day. I am interested in seeing how things improve the more I do Isha Kryia and get better at it.

    – Annette Gates (Wednesday 8:30 class, Fall 2019)

  28. While practicing the Isha Kriya it is challenging to not let my mind wander but, through practicing more and more I have felt an improvement on how I am able to fall asleep at night. I preform the Isha Kriya in my room before I go to bed most nights. I feel that is the best time for me to practice it because it helps ease my mind before I fall asleep for the night. It allows me to calm down and destress after long days during the week after my classes. I plan on continuing to practice the Isha Kriya and I hope to experience more of the healing affects that it can have on the body. I look forward to experiencing all that it offers.

    -Charlotte Johansen

  29. Jordan Reynolds

    The three stages of Isha Kriya are as follows; Stage 1: inhale and exhale along with saying mentally, “I am not the body” on the inhale. On the exhale you say mentally, “I am not even the mind”. Stage 2: You are to say the sound “Aaa” seven times loud enough to feel the vibration in your body. Stage 3: Sit with a slightly upturned face and focus between your eyebrows. The entire practice is between 12 to 18 minutes. While doing the Isha Kriya I felt a sense of awareness for my body that I do not normally feel because I am so busy focusing on other things. Time felt much longer and I had difficulty keeping my inner voice quiet and focused. I enjoyed the sense of calmness I was able to acquire during the short period of time I did the Isha Kriya.

  30. The Isha Kriya presented by teacher Sadhguru gave me a lot of insight into the different practices yoga has to offer.

    The practice of Isha Kriya in particular consists of three parts. These three parts are Tapas, Svadhyaya, and Ishvara pranidhana. Each part targets a specific part of the human body and contributes to our physical, mental, and spiritual health. Tapas focuses on the well being of the physical body and teaches us self discipline, Svadhyaya focuses on the human mind and self study, and Ishvara pranidhana focuses on the Self and our devotion to spirituality.

    In my personal experience, practicing Isha Kryia was liberating. It made me feel very relaxed and in tune with my body on all physical, mental, and spiritual levels. I would definitely practice it more often and would even go as far to recommend it to a friend. It is something that I think everyone should take the time to do.

  31. The more often I do the isha kriya the easier it becomes for me to separate from the outside world. I still get distracted at the beginning but each time it’s less than the last. Afterwards I always feel well rested and energized.

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