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Surya Bhedana Pranayama (Sun-Piercing Breath) • Yoga Basics

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Surya Bhedana Pranayama, a breathing technique that is more advanced than most, invites the warming and invigorating qualities of the sun to our bodies and minds. This technique is especially useful when you need a boost in energy or are feeling low. It stimulates the nervous and heats up the body. Surya Bhedana Pranayama is a powerful tool that can be used to achieve a number of benefits. These benefits go far beyond a physical boost. It can uplift our spirits and enhance mental focus. It can also ignite a profound feeling of inner strength.

What is Surya Bhedana Pranayama?

Surya Bhedana Pranayama, also known as Right Nostril Breathing or Sun-Piercing Breath, derives its name from Sanskrit where Surya means “sun,” Bhedana implies “piercing” or “passing through,” and Pranayama stands for “breath control” or “expansion of life force.”

The following is a list of the most popular ways to contact us pranayamaInhalation and exhalation are done in a certain pattern through different nostrils, to stimulate the masculine, warming, and activating energy of the sun. The goal is to increase the flow of prana through the Surya Nadi or Pingala (the right energy channels), which will promote an increase in energy and body heat.

Yogis use the Vishnu Mudra gesture as part of Surya Bhedana Pranayama. A mudra is a gesture or “seal” that is believed to channel and direct energy within the body. This mudra stimulates lungs and the heart, and promotes balance and harmony. Vishnu represents balance, preservation and sustenance. Although the use of the mudra is optional it can give the experience Surya Bhedana Pranayama a deeper feeling of harmony, intention and equanimity.

Surya Bhedana: When to Use it

Surya Bhedana Pranayama is useful for a quick boost of energy, whether it’s in the morning or at midday. Its energizing effect makes it unsuitable for before bedtime. It is most effective when you require mental clarity, increased body warmth, or in cold weather.

How to practice: step by step instructions

  1. Calming the space and proper posture
    Choose a quiet and peaceful space where you won’t be disturbed during your practice. You can dim or light some candles to create an atmosphere conducive to your practice. Find a comfortable place, either Seating on the floorYou can sit on a chair or in a straight back position. Make sure that your spine is straight and your shoulders relaxed.
  2. Breath awareness
    Bring your attention gently to your breathing and observe your natural rhythm. Feel your chest gently rise and fall as you inhale or exhale. Let go of all distractions and worries. Slowly move into a conscious Diaphragmatic breathing patternAllowing your breathing to slow and deepen.
  3. Hand gesture (mudra).
    Bring your right hand in Vishnu Mudra to enhance the practice Chandra Bhedana. Curl the index, middle, and ring fingers of your right palm towards your palm.
  4. Alternate nostril respiration
    Practice a few rounds Nadi Shodhana PranayamaIt is optional, but can help prepare you for this powerful breathwork technique.
  5. Inhale through your right nostril
    Close your left nostril using your ring finger and pinky while keeping your right one open. Inhale deeply through your left nostril. Allow the air to fill up your lungs. Feel the breath as it enters your body. It will energize and rejuvenate you. Focus on the sensations of air entering your nostrils and lungs. You will feel a sense of expansion, vitality and expansion.
  6. Hold your breath in
    After inhaling, press the ring finger and pinky finger gently against the left nostril. Hold your breath for a few seconds to allow the energy within you to settle. Do not strain or force the breath retention. Find a comfortable length that works for you. Start with a few second and increase it as you get more comfortable.
  7. Exhale through your left nostril
    Close your right nose with your thumb and release your ring and your pinky finger. Slowly exhale from your left nostril. Allow the breath to flow smoothly and effortlessly. Visualize any tension, stress or negative energy leaving your entire body as you exhale. As you let go of everything that is no longer serving you, you will feel a sense release and relaxation.
  8. Repeat
    Continue to inhale through the left nostril while holding your breath and exhale through the right nostril. Repeat this cycle for a few rounds. As you breathe, try to keep a slow and steady pace. Relax into the practice and allow a steady, slow rhythm to establish.
  9. Integrate
    Take a moment after you’ve finished your practice to reflect on how much energy and vitality you have gained. If you notice that your body is lighter and more energized, or if you feel more focused and clear-headed, then it’s time to reflect.

Benefits of Surya Bhedana Pranayama

  • Stimulates digestive fire
    By: Increase the flow of prana through the Pingala Nadi, this breathing technique promotes a boost in metabolism and enhances our digestive system’s functioning. This can improve digestion, absorption nutrients, and elimination waste.
  • Energizes your body
    Surya Bhedana Pranayama can be practiced early in the morning, to harness the energy from the rising sun. The increased flow through the Pingala Nadi will give you a natural energy boost. You’ll feel energized, ready to face the day. This is particularly beneficial for those who are often tired, have low energy levels or suffer from mental lethargy.
  • Focus and concentration can be improved
    By directing the breath through the right nostril, this pranayama technique can activate the brain’s left hemisphere, enhancing cognitive functions such as concentration, memory, and mental clarity. This technique is especially beneficial for people who have trouble concentrating or are distracted at work or in school.
  • Balances mood
    This pranayama practice activates the Pingala Nadi to promote feelings of positivity and motivation. It is especially beneficial for those who struggle with depression or anxiety.
  • Increased body temperature
    This breathing technique, which activates the solar energy channel in the body, can increase body temperature. This can be especially helpful during colder months, or for people with lower body temperatures. The gentle heat produced by Surya Bhedana Pranayama will help improve circulation and relax muscles. It can also alleviate discomfort due to cold weather or poor blood circulation.
  • Activates the third Chakra
    Surya Bhedana can help balance and activate the chakras. Manipura or solar Plexus chakra. This chakra is located between the navel, and the sternum. It is responsible for self-confidence and self-esteem. It also gives us inner strength and personal power. This energy center can help you tap into your inner fire and ignite motivation to achieve your dreams.
  • Awakens Kundalini
    This pranayama should be practiced daily and with intensity. Kundalini is believed to awaken when a person meditatesThis energy is dormant at the base of your spine. This powerful energy can awaken the body’s natural healing abilities. stimulate spiritual growthCreate a deeper connection between yourself and the world. This pranayama technique, when practiced regularly, can help activate and balance the chakras (energy centers) in the body. This will lead to a greater feeling of vitality. spiritual awakening.

Caution and contraindications

  • New students
    This is a pranayama that requires a high level of experience, and a good understanding of breath control. Beginners or those new to yoga should not attempt this technique. It is best to begin with simple pranayamas and then progress gradually towards this technique, under the guidance a qualified yoga instructor.
  • Pregnancy
    Surya Bhedana Pranayama is not recommended for pregnant women, particularly in the latter stages of pregnancy. This pranayama technique may increase body temperature or heart rate. These are not safe for the developing foetus. It is always recommended that pregnant women consult their healthcare provider prior to incorporating new pranayama techniques into their routine.
  • Overheating symptoms
    This warming pranayama can cause excessive sweating and dizziness. It can also make you feel overheated. Avoid practicing if you feel overheated, such as flushed or hot skin, excessive thirst, fever, or lightheaded.
  • High blood pressure
    This pranayama’s heating and energizing properties can potentially tax the heart system, making it inadvisable for people with high blood pressure who are not on medication. Individuals with high blood pressure should consult a healthcare provider or a yoga instructor before trying this practice.
  • Heart conditions
    Surya Bhedana Pranayama uses breath retention to increase heart rate and bloodpressure. People with heart conditions such as high blood-pressure, arrhythmias or any other cardiovascular disease, should avoid practicing this yogic breath exercise without first consulting their healthcare provider.
  • Menstruation
    Women should avoid practicing Surya Bhedana Pranayama while they are on their menstrual period. This warming pranayama changes the natural flow and may increase menstrual flows, increase pain or discomfort.
  • Asthma and breathing disorders
    The Kumbhaka breathing technique used in this practice can aggravate symptoms of asthma and other breathing disorders. The prolonged breath holding can cause respiratory strain, which could lead to wheezing, coughing or shortness of breathe. Before attempting the yoga breathing technique, it is important that individuals with these conditions consult a healthcare professional.
  • Mental health conditions
    Those with mental disorders such as panic disorder, anxiety disorder, or bipolar should be careful when performing this yogic breathing technique. This technique’s stimulating effects on the nervous system can potentially exacerbate symptoms of anxiety, panic, or mania.

Practice tips

  • Gradually extend the duration
    Start with a few breaths, gradually increasing each inhalation and breath hold.
  • Observe the effects
    As you continue to practice Chandra Bhedana Pranayama take note of any mental and emotional changes. Many practitioners feel calmer, have better focus and experience less anxiety after practicing regularly.
  • Avoid forcing the Breath
    Practice this pranayama gently and without force. If you feel any discomfort, release the technique gently and return to normal breathing.
  • Seek guidance from an experienced teacher
    If you are new at pranayama and have any underlying health issues, it is best to seek guidance from an experienced yoga teacher or healthcare professional. They can provide individualized guidance and ensure the technique is suitable for you.
  • Add root or abdominal lock
    Advanced practitioners can use one of the bandhas to intensify the pranayama by incorporating it during the internal or exterior breath retention. Mula BandhaOn inhalation, the rootlock can be activated by bringing the perineum towards the navel. Uddiyana BandhaOn exhaling, you can engage the abdominal lock by pulling the abdomen up and in towards the spine.

Final Thoughts

Just as the sun’s rays pierce through the darkness, this pranayama technique has the power to awaken the dormant solar energies within your body and mind. Surya Bhédana, when incorporated into your daily practice, can infuse you with renewed energy and vitality. It will also improve your mental clarity, inner strength, and mental clarity.

When in doubt or uncertain moments, return to the powerful pranayama. Let it serve as a beacon of light, guiding you through life’s challenges and illuminating your path. Just as the sun’s rays can penetrate even the darkest corners, your inner light has the power to dissolve any darkness that may cloud your mind or heart.


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