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Surya Bhedana Pranayama: Advantages, Steps to Carry out and Precautions

Surya Bhedana pranayama, generally known as the Solar Piercing Breath, is greater than only a methodology of respiratory; it’s a gateway to enhanced vitality and psychological readability.

What precisely is Surya Bhedana Pranayama? At its core, this pranayama includes a selected sample of respiratory that focuses on energizing the physique’s photo voltaic energies.

Not like atypical respiratory, Surya Bhedana Pranayama incorporates a singular strategy of inhaling and exhaling by means of completely different nostrils, every linked to particular vitality channels throughout the physique. This system not solely refines one’s management over breath but in addition brings a couple of harmonious steadiness within the physique’s vitality techniques.

This information goals to demystify surya bhedana pranayama, its advantages, approach and full directions to carry out.

Understanding the Which means of Surya Bhedana Pranayama

Surya Bhedana Pranayama, a time period deeply rooted within the historic language of Sanskrit, encapsulates a big yogic respiratory approach.

The title itself is a mix of three phrases: ‘Surya,’ ‘Bhedana,’ and ‘Pranayama.’ ‘Surya’ interprets to ‘Solar,’ symbolizing vitality and vitality. ‘Bhedana’ means ‘piercing’ or ‘passing by means of,’ and ‘Pranayama’ refers back to the observe of breath management. It’s additionally talked about as Surya Bhedi Pranayama in some yogic texts.

When mixed, “Surya Bhedana Pranayama” basically means a yoga respiratory approach that includes the piercing or channeling of the solar’s vitality by means of proper aspect of the physique. This pranayama observe focuses on inhaling by means of the suitable nostril, which is historically related to the solar’s warming and energizing qualities.

Within the context of its title, Surya Bhedana Pranayama is about activating and balancing the photo voltaic vitality or Pingala nadi throughout the physique, which is believed to boost vitality and vigor. This facet aligns with the yogic perception within the interconnectedness of cosmic components and human physiology.

In English, Surya Bhedana Pranayama is also known as “Proper Nostril Respiration” or “Solar Piercing Breath,” reflecting its give attention to the suitable nostril and the photo voltaic energies it represents. This descriptive time period makes the observe extra accessible and comprehensible.

Surya Bhedana Pranayama in Hatha Yoga

Hatha Yoga Pradipika

Surya Bhedana Pranayama holds a revered place within the annals of historic yogic knowledge, notably in texts just like the Hatha Yoga Pradipika. This classical textual content, a cornerstone within the research of yoga, lists Surya Bhedana Pranayama as one of many eight classical pranayamas or often known as Kumbhakas, underscoring its significance in conventional practices.

The Hatha Yoga Pradipika, attributed to sage Svatmarama, delves into the profound results of Surya Bhedana Pranayama. A particular verse (HYP verse 50) on this textual content illuminates the ability of this observe, stating,

“This glorious Surya Bhedana destroy ailments rises from the surplus of wind, purifies the mind and cures illnesses attributable to worms (micro organism).”

This verse not solely highlights the pranayama’s therapeutic advantages but in addition its position in purifying and balancing the physique’s energies.

The Science of Nadis in Surya Bhedana Pranayama

3 main nadis - ida, pingala, sushumna
Alongside the central backbone – Sushumna, ida and pingala Nadi. Picture: Fitsri

In yogic science, the idea of Nadis performs a pivotal position, particularly in practices like Surya Bhedana Pranayama. Derived from Sanskrit, ‘Nadi’ signifies a channel or movement, representing the pathways by means of which pranic vitality travels within the physique. Central to this are the Pingala and Ida Nadis, every similar to the suitable and left nostrils, respectively.

Pingala Nadi, related to the suitable nostril, is also known as the Surya (Solar) Nadi. It embodies the qualities of exercise and vitality (Rajas Guna), channeling the solar’s dynamic and warming attributes. Then again, the Ida Nadi, linked with the left nostril, is called the Chandra (Moon) Nadi, representing rest and coolness.

Surya Bhedana Pranayama primarily engages the Pingala Nadi. By intentionally respiratory by means of the suitable nostril, this pranayama prompts the physique’s sympathetic responses, thereby stimulating vitality and vitality. It’s a observe that goes past mere breath management; it’s about harnessing and directing life pressure by means of these refined but highly effective vitality channels.

Additionally learn: Distinction between Surya Bhedana and Chandra Bhedana Pranayama

The best way to Carry out Surya Bhedana Pranayama

sitting in padmasana for surya bhedana
Sitting in snug posture earlier than beginning the pranayama. Picture © Fitsri

The approach: Undertake a snug seated posture and type Vishnu Mudra together with your proper hand for Surya Bhedana Pranayama. Start by blocking the left nostril, inhaling deeply by means of the suitable. Then, shut the suitable nostril and exhale slowly by means of the left. Keep this sample – inhale by means of the suitable, exhale by means of the left – for a length of 1 to three minutes, guaranteeing easy and managed breaths.

Right here’s detailed steps to carry out it:

step 1

Preparation: Start by discovering a snug seated place. Simple Pose (Sukhasana) is beneficial for learners, whereas superior practitioners could go for Lotus Pose (Padmasana). Guarantee your backbone is erect and your physique relaxed.

step 2

Undertake Vishnu Mudra with proper hand: Place the mudra close to your face, utilizing your ring finger to shut the left nostril. Your thumb stays near proper nostril however not blocking it. Earlier than initiating the respiratory course of, guarantee your lungs are absolutely emptied by exhaling deeply.

step 3

Inhaling through right nostril in surya bhedana
Inhaling By way of Proper Nostril in Surya Bhedana. © Fitsri

Inhale By way of the Proper Nostril: Use your ring finger to softly shut the left nostril. Inhale deeply and easily by means of the suitable nostril, filling your lungs with air.

step 4

holding breath in surya bhedana pranayama
Holding Breath In By Shutting Each Nostrils. © Fitsri

Retain the Breath: After inhaling, use your thumb to softly shut the suitable nostril, holding the breath for a snug length. Keep away from pressure, particularly if you’re new to pranayama or have well being considerations.

step 5

exhalation in surya bhedana
Exhaling By way of Left Nostril. © Fitsri

Exhale By way of the Left Nostril: Launch your ring finger from the left nostril and exhale slowly and utterly.

As you exhale by means of the left nostril, discover the heat of the air. This sensation is a testomony to the inner warmth generated by the Surya Bhedana Pranayama, reflecting the observe’s energizing impact on the physique.

step 6

Repeat the Cycle: Proceed this sample for a number of rounds, following a rhythm that feels pure and comfy to you.

Newcomers could discover it useful to begin surya bhedana pranayama with shorter classes of 1 to three minutes or 3 to six rounds. Then progressively enhance the length upto 10 minutes as you develop into extra snug with the approach. Bear in mind, the essence of pranayama lies in light development and attentive observe.

Respiration Approach and Ratios in Surya Bhedana Pranayama

A single cycle of Surya Bhedana Pranayama encompasses three key steps: inhaling by means of the suitable nostril (Step 3), retaining the breath (Step 4), and exhaling by means of the left nostril (Step 5).

To observe successfully, observe this sequence: inhale by means of the suitable nostril, maintain the breath momentarily, after which exhale by means of the left nostril. Proceed this sample for a length of 1-3 minutes or full 5-10 cycles.

The breath ratio in Surya Bhedana Pranayama varies based mostly on proficiency. Newcomers could initially forego the breath retention (Step 4), sustaining a 1:1 ratio for inhalation and exhalation.

For extra skilled practitioners, a sophisticated ratio of Inhale: Maintain: Exhale is beneficial at 1:4:2. This implies in case you inhale for one second, retain the breath for 4 seconds, and exhale over two seconds. This superior ratio ought to be tried solely after at the very least 15 days of constant observe.

Advantages of Surya Bhedana Pranayama

Surya Bhedana Pranayama is thought for its energizing and warming results. It enhances bodily efficiency, stimulates the sympathetic nervous system, and aids in non secular awakening. Common observe can result in improved cardiovascular well being, higher digestion, and psychological readability, making it a holistic strategy to well-being.

Beneath we have now mentioned some main advantages of surya bhedana pranayama:

  1. Enhances Bodily Efficiency: Training Surya Bhedana Pranayama stimulates the physique, enhancing total bodily vitality and stamina. This elevated vitality is especially helpful for these main energetic existence or in search of to enhance their bodily health.
  2. Improves Cardiovascular Well being: This pranayama approach helps preserve a wholesome coronary heart and may be an adjunct to stopping cardiovascular illnesses, particularly when mixed with a balanced way of life and eating regimen.
  3. Prompts Sympathetic System: It results in elevated oxygen uptake and sympathetic nervous system activation, providing potential therapeutic results on each thoughts and physique.
  4. Clears Sinuses: The warming nature of surya bhedi pranayama makes it efficient for clearing and purifying sinuses, particularly helpful throughout colder months.
  5. Aids Weight Loss: Common observe can contribute to weight reduction, seemingly resulting from a mixture of elevated metabolism and way of life adjustments.
  6. Balances Vata Dosha: In accordance with Ayurveda, Surya Bhedana Pranayama balances the Vata Dosha, serving to to pacify extra wind vitality within the physique.
  7. Awakens Kundalini: In Hatha and Tantra Yoga, this pranayama is used to awaken Kundalini vitality, enhancing non secular progress when mixed with particular mudras and bandhas.
  8. Digestive Well being: Surya bhedi pranayama stimulates the digestive fireplace (Jatharagni in Ayurveda), enhancing digestion and addressing points like fuel and bloating.
  9. Purifies Blood: This observe aids in blood purification and total detoxing of the physique.
  10. Psychological Alertness and Readability: Surya Bhedana Pranayama enhances focus and psychological readability, getting ready the thoughts for meditation and better cognitive features.

Precautions and Contraindications

Whereas Surya Bhedana Pranayama is mostly secure, it’s vital to observe it with consciousness and warning:

  1. Keep away from Overstraining: Don’t retain your breath past consolation. Newcomers ought to begin gently and progressively enhance length.
  2. Well being Circumstances: Folks with cardiovascular issues, hypertension, epilepsy, or those that have undergone main surgical procedures ought to keep away from this observe.
  3. Acid Reflux and Digestive Points: These affected by acid reflux disease, indigestion, or diarrhea ought to observe cautiously.
  4. Keep away from Throughout Sickness: Chorus from working towards in case you have a fever or any acute sickness.
  5. Not for Sizzling Circumstances: Because it generates physique warmth, keep away from working towards in sizzling, humid circumstances or throughout the summer time months.
  6. Being pregnant Concerns: It’s suggested that pregnant girls, notably within the later levels of being pregnant, chorus from working towards Surya Bhedana Pranayama.
  7. Menstruation: Ladies ought to keep away from working towards Surya Bhedana Pranayama throughout their menstrual cycle.

Adhering to those precautions ensures a secure and helpful observe of Surya Bhedana Pranayama.


Surya Bhedana Pranayama is an enriching yogic respiratory approach that embodies the ‘Ha’ vitality in Hatha Yoga, symbolizing the Solar and heat. This observe, specializing in proper nostril inhalation and left nostril exhalation, harmonizes the dualities of warmth and coolness, pleasure and melancholy.

Incorporating this pranayama into each day life nurtures breath, thought, and emotional regulation, fostering a way of serenity, pleasure, and achievement. Constant observe of this system can be identified to decelerate the ageing course of. Given its array of advantages, integrating Surya Bhedana Pranayama into your each day routine can considerably improve your well-being and contribute to a balanced, more healthy way of life.

FAQs Associated to Surya Bhedana Pranayama

Q1. What’s the finest time to observe Surya Bhedana Pranayama?

The perfect time to observe is within the early morning on an empty abdomen. It may be practiced anytime, following pranayama tips, however ought to be prevented in summer time, throughout the hottest a part of the day, and after sundown.

Q2. Who shouldn’t observe Surya Bhedana Pranayama?

It’s contraindicated for people with epilepsy, coronary heart illness, nervousness, and hypertension. It ought to be prevented at evening to stop problem in falling asleep, and session with a yoga teacher and doctor is beneficial earlier than beginning a brand new observe, particularly for these with persistent well being circumstances.

Q3. Is Surya Bhedana Pranayama harmful?

Surya Bhedana is mostly secure when carried out accurately and with consciousness of contraindications. The difficult half is retaining the breath, which shouldn’t be pushed past pure limits. If dizziness or fainting happens, cease the observe and breathe usually whereas mendacity down in Corpse Pose.



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