Pranayama, the yogic practice of breath control, forms a crucial part of the ancient system of yoga. Among the various types of pranayama, Surya Bhedana Pranayama holds a special place due to its energizing and warming nature. The term "Surya" refers to the sun, and "Bhedana" means piercing or channeling. Thus, Surya Bhedana Pranayama is a technique that involves activating the solar energy within the body by breathing through the right nostril.
This practice is particularly beneficial in balancing coldness, sluggishness, and certain respiratory issues, and is considered highly effective in increasing vitality and inner strength. In this article, we will focus on understanding the Surya Bhedana Pranayama procedure, its benefits, precautions, and tips for beginners.
What Is Surya Bhedana Pranayama?
Surya Bhedana Pranayama is a right-nostril breathing practice in which the inhalation is done exclusively through the right nostril (associated with the Pingala Nadi—the energy channel related to solar or heating energy), and exhalation is done through the left nostril (related to the Ida Nadi—the lunar or cooling energy). This form of pranayama stimulates the body, increases metabolic heat, and energizes the nervous system.
Surya Bhedana Pranayama Procedure (Step-by-Step)
It is essential to perform the Surya Bhedana Pranayama procedure correctly to achieve its maximum benefits and to avoid any unwanted side effects. Follow these steps:
Step 1: Preparation
Sit comfortably in a meditative posture like Padmasana, Siddhasana, or Sukhasana.
Keep the spine erect and shoulders relaxed.
Close your eyes and take a few normal breaths to settle down.
Bring your attention inward, focusing on your breath.
Step 2: Hand Position (Nasagra Mudra)
Use your right hand to form Nasagra Mudra:
Fold the index and middle fingers.
Use your thumb to close the right nostril.
Use the ring finger to close the left nostril when needed.
Step 3: Begin the Practice
Close the left nostril with your ring finger.
Inhale slowly and deeply through the right nostril.
Close the right nostril with the thumb.
Exhale slowly through the left nostril.
This completes one round of Surya Bhedana Pranayama.
Step 4: Continue
Repeat for 5 to 10 rounds initially.
With practice, you can increase the duration and optionally add breath retention (kumbhaka) between inhalation and exhalation for advanced practice, under guidance.
Benefits of Surya Bhedana Pranayama
Practicing Surya Bhedana Pranayama regularly can bring a wide range of benefits:
Physical Benefits
Boosts metabolism and digestive fire (agni)
Improves circulation and oxygen supply to the body
Strengthens the lungs and respiratory system
Helps in treating cold, asthma, and sinus congestion
Alleviates low blood pressure and fatigue
Mental & Energetic Benefits
Stimulates the nervous system and enhances alertness
Promotes mental clarity and concentration
Balances the right hemisphere of the brain (linked with logical thinking)
Activates the Pingala Nadi, increasing physical energy
Yogic and Spiritual Benefits
Warms up the body for advanced yogic practices
Prepares the practitioner for meditation and inner awakening
Enhances pranic energy (life force) flow in the system
Precautions While Practicing Surya Bhedana Pranayama
While Surya Bhedana is highly beneficial, there are a few important precautions to keep in mind:
Avoid if you have high blood pressure, heart conditions, or are prone to overheating.
Do not practice if you have fever, infection, or inflammation.
Always practice on an empty stomach, preferably in the morning.
Start with a certified yoga teacher's guidance if you are a beginner.
Do not force your breath; keep it slow, deep, and controlled.
Avoid overdoing it, especially if you feel lightheaded or overheated.
Who Should Practice Surya Bhedana Pranayama?
This technique is ideal for:
People who feel sluggish, cold, or tired frequently
Individuals with Kapha or Vata imbalances
Those looking to boost vitality, strength, and mental clarity
Yoga practitioners preparing for advanced pranayama or meditation
However, it is not suitable for everyone, especially those with Pitta dominance or excessive internal heat.
Surya Bhedana Pranayama vs. Chandra Bhedana
It is useful to contrast Surya Bhedana with its counterpart, Chandra Bhedana Pranayama. While Surya Bhedana activates the right nostril and energizes, Chandra Bhedana activates the left nostril and calms the mind. Both are used in balancing the body’s energy systems, depending on the need.
Final Thoughts
The Surya Bhedana Pranayama procedure is a powerful yogic technique to revitalize the body and awaken inner energy. When practiced regularly and correctly, it can transform your physical, mental, and energetic well-being. However, as with all pranayama techniques, it is essential to approach it with respect, awareness, and guidance—especially if you are dealing with any health conditions.
Consistency and patience are key. As you tune into your breath and the subtle shifts in your energy, you’ll discover how deeply Surya Bhedana can support your journey toward holistic health and inner balance.
