The practice that goes
deeper every morning.
Wherever you are starting from.
“Surya” means “sun,” and “kriya” means “inner energy process.” Surya Kriya activates the solar plexus to raise the samat prana, or solar heat, in the system. It also balances a person’s left and right energy channels, leading to stability of the body and stillness of the mind.
The Practice
What is
Surya Kriya?
Surya Kriya is a potent 21-step yogic practice of tremendous antiquity, designed as a holistic process for health and inner wellbeing.
Traditionally available only to select groups of yogis, Surya Kriya is being offered by Sadhguru as a comprehensive spiritual practice that is ideal for the hectic pace of today’s world.
This strong foundation becomes the basis to explore higher dimensions of life.
- Develops mental clarity and focus
- Remedies weak constitutions
- Boosts vigor and vitality
- Balances the body, mind and energies
- Rejuvenates all the major organ systems including balancing hormonal levels
- Supports one to become meditative and experience peacefulness and joy
“Surya Kriya activates the solar plexus to raise the samat prana, or solar heat, in the system. It balances a person’s left and right energy channels, leading to stability of the body and stillness of the mind.”
SURYA KRIYA
What to Expect
What happens
when you join?
Here is exactly what a Surya Kriya program looks like from the moment you walk in to the day you practice on your own.
01
Before You Arrive
Come as you are
Wear comfortable, loose clothing — similar to what you’d wear for a walk. Bring a water bottle. Eat lightly beforehand or come on an empty stomach if you can. No yoga mat, no equipment, nothing special required.
02
Opening
Settling in — no rush
The session begins with a plain-language introduction to the practice. What it is, how it works, what to expect. There is time to ask any questions before anything physical begins. Nothing is assumed and nothing is rushed.
03
The Practice
Learning the 21 steps — one at a time
Each of the 21 steps is taught clearly before moving to the next. The pace follows the group. Modifications are available at every stage. You will not be asked to do anything your body cannot handle, and you will not be left behind.
04
Individual Attention
Corrections and real learning
Throughout the program the instructor observes and corrects the participants. The group is kept small for exactly this reason.
05
Closing
Full practice run and home guidance
By the end of the program you perform the complete 21-step sequence from beginning to end. You also receive clear guidance on how to practice at home — what time works best, how long it takes, and what to be mindful of.
06
After the Program
The practice is yours — for the rest of your life
Once completed, Surya Kriya belongs entirely to you. No app, no subscription, no follow-up class needed. A daily session takes 20 to 45 minutes and can be done at home with no equipment, every morning, for as long as you live.
Health Benefits
Surya Kriya works on
every dimension
A holistic process for health and inner wellbeing.
Respiratory System
- Complete expansion and contraction of all lobes of the lungs causing emptying of lungs and refilling
- This causes better ventilation, resulting in better gas exchange at the cellular level, causing revitalization and rejuvenation of the cells, keeping the cells healthy
- Capacity of the lungs increases over a period of time
- Improves functioning of the heart, causing better circulation, resulting in better blood supply to vital organs
- This causes nourishment of all cells
- The cardiac muscles are strengthened and the blood vessels of the heart, the coronary arteries, are stimulated to multiply, improving circulation and reducing the chances of heart attack
- It also helps with blood vessels, diabetes, and general fatigue and causes a sense of overall sense of well-being
- Massaging and toning of the entire digestive system, resulting in better appetite, proper digestion, assimilation, and elimination of waste
- The improved circulation and massaging of the kidneys result in better functioning of the kidneys, causing effective elimination of waste
- Overall circulation of blood to the skin causing increased perspiration, which helps to detoxify the blood
- This causes better complexion and also helps with skin diseases
- Toning of skin also takes place
- There is better circulation of lymph, resulting in improved immunity
- Imbalances of the endocrine glands are corrected as the glands are stretched and toned and receive better blood supply
- Pituitary (master gland) : Increases the blood flow and stimulates the nerves of the pituitary gland
- Pineal gland : Enhances the functioning of the pineal gland
- Thyroid and parathyroid : The neck is stretched and contracted. This stimulates and increases the blood flow to the thyroid and balances its secretion
- Thymus : Stimulates and activates the gland
- Adrenal : Stimulates and massages the gland and optimizes the secretion. Helps to manage stress
- Pancreas : Compresses and stretching of the pancreas. Helps with better glucose regulation of the body
- Reproductive organs : Tones the organs and regulates the secretions of the reproductive system
- The whole nervous system is stimulated
- All the nerves are stretched, toned, and stimulated
- This in turn results in better functioning of the organs connected by the nerves
- The brain also gets stimulated
- Improved circulation to the spine also takes place
- About 50 to 60% of the muscles are generally inactive. 95% to 97% of your muscles are switched on to active mode causing strengthening of the muscles
- Joints are better lubricated resulting in healthy joints
- Flexibility of the body happens
- Stretching of muscles takes place with the strengthening of the joints and ligaments
- Its practice makes the spine and waist flexible
- It is designed to stretch, tone, and realign the musculoskeletal structures, slowly reinforcing better posture and health and reintegrating better total body function through this alignment
- As a result of the above, posture and balance improves
- Promotes sleep
- It increases concentration, memory, learning, and focusing ability and vigilance
- Brings about a great emotional balance and reduces anxiety
“Surya Kriya is a potent 21-step yogic practice of tremendous antiquity, designed as a holistic process for health and inner wellbeing.”
Open to All
Who Is This For?
Surya Kriya is for
anyone who is ready.
Whether you have never stepped onto a mat or you have practiced yoga for years — this practice meets you exactly where you are.
Complete beginners
Every step is taught from scratch. Nothing is assumed. You will leave with a complete practice you can do entirely on your own.
Yoga practitioners
A precise, structured practice distinct from other forms of yoga. Even experienced practitioners find dimensions here they haven’t encountered before.
Daily practice seekers
Something you can do every morning — independently, without a class, without equipment. Built for exactly that.
All age groups
Especially Recommended For
This is for you if…
- You want to start yoga and don't know where to begin
- You already practice and want to add something deeper
- You want precise, step-by-step teaching
- You want a practice that fits a daily morning routine
- You want to work on body, mind and energy together
- You want something you can practice for life
May not be suitable if…
- You have had recent surgery or a serious injury — please consult your doctor first
- You are looking for a fast-paced fitness or cardio class
Your Instructor
Taught by someone
who practices daily
Hi, I am Rubika. I’ve been practising and teaching Classical Hatha Yoga for some years now, and have gone through an intense training of more than 1750 hours at Sadhguru Gurukulam.
Surya Kriya was the first practice of Classical Hatha Yoga that I had learnt. And it touched so profoundly that while I was working in an international bank, I decided that I want to be a medium to transmit these transformative practices to even more people.
Classical Hatha Yoga
Isha Foundation Certified
Program Options
Simple, transparent
pricing
Both options teach the complete Surya Kriya program. Choose what works best for you.
Group Program
₹6,000
per person · small group setting
- Complete 21-step Surya Kriya program
- Small group — maximum [ X ] participants
- Step-by-step teaching with individual corrections
- Home practice guidance included
- Lifelong independent practice after completion
Ideal if you enjoy learning alongside others in a structured, supportive environment.
1-on-1 Program
₹22,000
per person · fully personalised
- Complete 21-step Surya Kriya program
- Every session focused entirely on you
- Schedule built around your calendar
- Detailed corrections and personalised feedback
- Home practice guidance included
- Lifelong independent practice after completion
Ideal if you want the full attention of the instructor and a pace entirely suited to you.
Common Question
Anything you're
wondering about
I’ve never done yoga before. Can I still join?
Yes — absolutely. Surya Kriya is designed to be learned from scratch. No background, no flexibility, no prior knowledge is assumed. Every step is taught clearly, and the pace follows the group.
Do I need to be flexible or physically fit?
No. Flexibility and fitness are outcomes of the practice, not requirements to begin. The practice works with your body exactly as it is today. You won't be asked to push beyond what is comfortable.
What should I wear and bring?
Wear comfortable, loose-fitting clothing — similar to what you'd wear for a light walk. Bring a water bottle. A yoga mat will be provided, or you will be told in advance if you need to bring your own.
How many sessions does the program involve?
The program runs over [ X sessions across X days ]. By the end of the final session you will know the complete 21-step practice and be ready to do it independently at home every day.
Will I be able to keep up?
Yes. The intensity is moderate, the teaching is progressive, and the group is kept small so the instructor can give individual attention throughout. If something feels difficult, you will be guided through it.
How long does the daily practice take once I’ve learned it?
20 to 45 minutes. Most people do it first thing in the morning. No equipment, no specific space required — your bedroom or living room is perfectly fine.
What is the difference between the group and 1-on-1 option?
In the group program you learn alongside a small number of other participants. In the 1-on-1 program every session is focused entirely on you — the pace, corrections and schedule are all built around your needs. Both options teach the complete Surya Kriya program.
I have a health condition. Can I still participate?
Please mention any health conditions when you get in touch. The instructor will advise on whether the program is suitable and whether any modifications are needed. If in doubt, consult your doctor before joining.
What happens after the program ends?
The practice is yours. No follow-up classes, no fees, no apps. Surya Kriya is yours to do on your own, every day, for the rest of your life.
Get in Touch
The hardest part
is starting.
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