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Surya Bhedana

Surya Bhedana Pranayama, also known as “Right Nostril Breathing” or “SunPiercing Breath,” is a yogic breathing technique that emphasises breathing through the right nostril. This pranayama is believed to activate the sympathetic nervous system, increase energy, and create a sense of alertness. Here’s a detailed process on how to perform Surya Bhedana Pranayama

StepbyStep Guide to Surya Bhedana Pranayama

Sit Comfortably

  • Find a quiet and clean place to sit comfortably. You can sit in a cross-legged position (Padmasana or Sukhasana) on a cushion or yoga mat.
  • Keep your spine straight, shoulders relaxed, and hands resting on your knees.

Relaxation:

  • Take a few deep breaths to relax your body and mind.

  • Close your eyes and maintain a calm and focused state.
  • Use your right hand to manipulate the nostrils
  • Place your index and middle fingers between your eyebrows.

  • Use your thumb to close off the left nostril.
  • Use your ring finger to close off the right nostril.

Become aware of your natural breath for a few moments before starting the practice.

Exhalation:

  • Close off your left nostril with your thumb.
  • Exhale slowly and completely through your right nostril.

Inhalation:

  • ¬†Inhale deeply and slowly through your right nostril.

Retention:

  • After a full inhalation, close off your right nostril with your ring finger.
  • Hold your breath for a moment (retention).

Exhalation on the Left Side:

  • Release your left nostril and exhale slowly and completely.

Repeat the Cycle:

  • This completes one cycle. Continue the cycle for several rounds, starting with the right nostril.
  • Maintain a smooth and even rhythm throughout the practice.
  • The duration of inhalation, retention, and exhalation can be equal, but initially, keep it comfortable and gradually increase as you become more experienced.
  • After completing the desired number of rounds, finish with an exhalation through the right nostril.

  • Release the hand mudra and sit quietly for a moment, observing the breath and its effects.

Tips

Gentle Pressure

Apply gentle pressure when closing and releasing the nostrils to avoid discomfort.

Relaxation

Keep the facial muscles and shoulders relaxed throughout the practice.

Consistency

Regular practice enhances the energising effects of Surya Bhedana.

Surya Bhedana Pranayama is considered beneficial for increasing vitality and creating a sense of alertness. If you have respiratory conditions or concerns, or if you experience discomfort during the practice, it’s advisable to consult a healthcare professional or a qualified yoga instructor before incorporating Surya Bhedana Pranayama into your routine.

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