What is Surya Bhedana Pranayama?

Surya Bhedana Pranayama is a part of yogic breathing where a person inhales through the right nostril, or Surya meaning “sun”, and then exhales through the left one. This practice is meant to awaken certain heating energy of the body associated with the sun, which gives a jerk to the sleepiness and helps one stay focused and alert.

According to ancient yogic philosophy, the right nostril connects with the energy channel called Pingala Nadi, which is responsible for activity, alertness, and warmth. When one breathes through the right nostril, they supposedly activate this channel and bring balance back into one’s body.

How to practice Surya Bhedana Pranayama

Sit Comfortably:
Sit cross-legged on the floor or on a chair; keep your back straight. Align your head and neck with your vertebral column. Be comfortable and relaxed.

Assume Your Hand Position – Vishnu Mudra:
Your right hand goes up, you fold the index and middle fingers towards the palm. You will close the right nostril using your thumb and close the left one by using your ring finger.

Begin with a Deep Exhale:
Exhaling through both nostrils completely starts one with a fresh cycle.

Close the Left Nostril:
Closing the left nostril with your ring finger, close it.

Inhale through the Right Nostril:
Slowly perform a deep inhalation through the right nostril. Imagine that with a breath, you are inhaling sunlight and warmth into your body, energizing you. Take in your breath smoothly and evenly.

Close the Right Nostril:
After taking a full inhalation, shut the right nostril with your thumb.

Exhaling Through the Left Nostril:
Release your ring finger to open your left nostril and slowly exhale all the way.

Repetition of the Cycle:
In continuation with the pattern, breathe in through the right nostril and out through the left one. Practice for 5–10 minutes to achieve the best results.

The Benefits of Surya Bhedana Pranayama

Boosts Energy Levels
This is the ultimate pranayama that one would need in those moments of depression or exhaustion. Since it awakens the heating energy of the body, it helps wake you up and gets you going, just like a morning cup of coffee.

Improves Concentration and Mental Clarity
Surya Bhedana Pranayama is said to activate the brain and heighten concentration. It clears the mental fog by bringing in more oxygen into the body and the brain; this, in turn, keeps you sharp and alert.

Warms the Body
Since it involves breathing through the right nostril, which is associated with the body’s heating energy, this technique can also help warm you up during colder periods and when you have been standing for too long.

Balances the Nervous System
The controlled pattern of respiration relaxes the parasympathetic nervous system, which helps the body become free from stress and anxiety. This energy and calm is an ideal balance for those emotionally drained days.

Improves Respiratory Health
Practice can strengthen the respiratory system by improving lung capacity. Your respiratory efficiency is improved-the fact that this exercise is a great way, especially if you have some sort of respiratory problems.

Aids Digestion  
In yogic practice, Surya or sun energy is directly linked with digestion. This breathing can activate the fire of digestion and improve metabolism, thus this can be beneficial for people experiencing sluggish digestion.

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FAQs

1. Can Surya Bhedana Pranayama be practiced by any category of people?
Most people can practice this technique, but it is always advisable to consult with a yoga instructor or healthcare professional in the case of medical conditions such as high blood pressure and heart problems.

2.How frequently shall I do this pranayama?
You can practice it daily for 5–10 minutes or whenever you need an energy boost throughout the day.

3.Can there be any side effects?
While generally safe to practice, overindulgence in Surya Bhedana Pranayama can make one dizzy or lightheaded. Always listen to your body and rest when necessary.