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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 technique of respiration; it’s a gateway to enhanced vitality and psychological readability.

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

Not like odd respiration, Surya Bhedana Pranayama incorporates a novel strategy of inhaling and exhaling via completely different nostrils, every related to particular vitality channels inside the physique. This method not solely refines one’s management over breath but additionally brings a couple of harmonious steadiness within the physique’s vitality programs.

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

Understanding the That means of Surya Bhedana Pranayama

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

The identify itself is a mix of three phrases: ‘Surya,’ ‘Bhedana,’ and ‘Pranayama.’ ‘Surya’ interprets to ‘Solar,’ symbolizing vitality and vitality. ‘Bhedana’ means ‘piercing’ or ‘passing via,’ and ‘Pranayama’ refers back to the follow 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 respiration approach that entails the piercing or channeling of the solar’s vitality via proper aspect of the physique. This pranayama follow focuses on inhaling via the precise nostril, which is historically related to the solar’s warming and energizing qualities.

Within the context of its identify, Surya Bhedana Pranayama is about activating and balancing the photo voltaic vitality or Pingala nadi inside the physique, which is believed to reinforce 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 precise nostril and the photo voltaic energies it represents. This descriptive time period makes the follow 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, significantly 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 also referred to 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 facility of this follow, stating,

“This wonderful 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 additionally 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 move, representing the pathways via which pranic vitality travels within the physique. Central to this are the Pingala and Ida Nadis, every similar to the precise and left nostrils, respectively.

Pingala Nadi, related to the precise 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. Alternatively, the Ida Nadi, linked with the left nostril, is named the Chandra (Moon) Nadi, representing leisure and coolness.

Surya Bhedana Pranayama primarily engages the Pingala Nadi. By intentionally respiration via the precise nostril, this pranayama prompts the physique’s sympathetic responses, thereby stimulating vitality and vitality. It’s a follow that goes past mere breath management; it’s about harnessing and directing life power via these refined but highly effective vitality channels.

Additionally learn: Distinction between Surya Bhedana and Chandra Bhedana Pranayama

Easy methods 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 kind Vishnu Mudra together with your proper hand for Surya Bhedana Pranayama. Start by blocking the left nostril, inhaling deeply via the precise. Then, shut the precise nostril and exhale slowly via the left. Keep this sample – inhale via the precise, exhale via the left – for a length of 1 to three minutes, making certain clean 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 really helpful for learners, whereas superior practitioners might 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 respiration course of, guarantee your lungs are absolutely emptied by exhaling deeply.

step 3

Inhaling through right nostril in surya bhedana
Inhaling Via Proper Nostril in Surya Bhedana. © Fitsri

Inhale Via the Proper Nostril: Use your ring finger to softly shut the left nostril. Inhale deeply and easily via the precise 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 precise nostril, holding the breath for a snug length. Keep away from pressure, particularly in case you are new to pranayama or have well being considerations.

step 5

exhalation in surya bhedana
Exhaling Via Left Nostril. © Fitsri

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

As you exhale via the left nostril, discover the heat of the air. This sensation is a testomony to the interior warmth generated by the Surya Bhedana Pranayama, reflecting the follow’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 cozy to you.

Learners might discover it useful to start out surya bhedana pranayama with shorter periods of 1 to three minutes or 3 to six rounds. Then steadily improve the length upto 10 minutes as you turn out to be extra snug with the approach. Bear in mind, the essence of pranayama lies in light development and attentive follow.

Respiration Method and Ratios in Surya Bhedana Pranayama

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

To follow successfully, comply with this sequence: inhale via the precise nostril, maintain the breath momentarily, after which exhale via 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 primarily based on proficiency. Learners might initially forego the breath retention (Step 4), sustaining a 1:1 ratio for inhalation and exhalation.

For extra skilled practitioners, a complicated ratio of Inhale: Maintain: Exhale is really helpful at 1:4:2. This implies in the event you inhale for one second, retain the breath for 4 seconds, and exhale over two seconds. This superior ratio must be tried solely after no less than 15 days of constant follow.

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 religious awakening. Common follow can result in improved cardiovascular well being, higher digestion, and psychological readability, making it a holistic method to well-being.

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

  1. Enhances Bodily Efficiency: Training Surya Bhedana Pranayama stimulates the physique, enhancing general bodily vitality and stamina. This elevated vitality is especially useful for these main lively existence or looking for to enhance their bodily health.
  2. Improves Cardiovascular Well being: This pranayama approach helps keep a wholesome coronary heart and will be an adjunct to stopping cardiovascular illnesses, particularly when mixed with a balanced way of life and weight loss plan.
  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 useful throughout colder months.
  5. Aids Weight Loss: Common follow can contribute to weight reduction, doubtless because of a mixture of elevated metabolism and way of life modifications.
  6. Balances Vata Dosha: Based on 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 religious progress when mixed with particular mudras and bandhas.
  8. Digestive Well being: Surya bhedi pranayama stimulates the digestive fireplace (Jatharagni in Ayurveda), bettering digestion and addressing points like gasoline and bloating.
  9. Purifies Blood: This follow aids in blood purification and general 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 capabilities.

Precautions and Contraindications

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

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

Adhering to those precautions ensures a secure and useful follow of Surya Bhedana Pranayama.


Surya Bhedana Pranayama is an enriching yogic respiration approach that embodies the ‘Ha’ vitality in Hatha Yoga, symbolizing the Solar and heat. This follow, 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 follow of this system can also 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 greatest time to follow Surya Bhedana Pranayama?

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

Q2. Who mustn’t follow Surya Bhedana Pranayama?

It’s contraindicated for people with epilepsy, coronary heart illness, anxiousness, and hypertension. It must be prevented at evening to forestall problem in falling asleep, and session with a yoga teacher and doctor is really helpful earlier than beginning a brand new follow, particularly for these with continual well being circumstances.

Q3. Is Surya Bhedana Pranayama harmful?

Surya Bhedana is usually secure when carried out appropriately 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 follow and breathe usually whereas mendacity down in Corpse Pose.



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