Surya Bhedana Pranayama is a SANSKRIT word that means Surya ''Sun'' and Bhedana means ''to pass through''. This is also known as "the breath passes through the Sun" in English. Sun refers to Pingala Nadi or solar energy channel that is connected to the right nostril as per yoga theory. In the Pranayama right nose is called the sun and the left side nose is called the moon tone. Surya Bhedana is one of the best breathing exercises to increase solar energy, warmth, willpower, and enthusiasm.
Sit properly, In a Padmasana or Siddhasana. Straight your head and spine and close your eye. Closed your left nostril with your ring finger and little finger. Now take a breath in slowly and deeply through your right Nadi. then after closed, your right side Nadi with the thumb of your right side hand. Breath out through your left nostril, among with keeping your right nostril closed. one cycle is completed. Continues to repeat this process around 5 to 10 times.
Benefits of Surya Bhedana Pranayama:
There are the most important health benefits of Surya Bhedana Pranayama are,
1. Surya Bhedana Pranayama helps to increase physical performance. In one case study, some players exercise Surya Bhedana Pranayama and their performance increased during the last performance.
2. This technique may help to maintain good heart health and prevent cardiovascular diseases. This also helps to use for diet and healthy lifestyle.
3. Regular practices of this pose, 37% increased in baseline oxygen consumption and increased sympathetic nervous system to the adrenal medulla after Surya bandana pranayama.
4. The heating and warming properties of Surya bandana pranayama are generally used to clear sinuses during cold/humid weather. As per hatha yoga, the full benefits of right-side nostril breathing are obtained in conjunction with breath retention and help to reduce clear sinuses.
5. Surya Bhedana pranayama is one of the best for weight loss. This pose helps to reduce weight loss and increased metabolism with the help of Surya Bhedana pranayama.
6. This pose may help to balance the Vata dosha. it increased pitta dosha. Vata, pitta, and Kapha dosha are three imbalances in body humor. Regular practices of Surya Bhedana Pranayama balance the Vata dosha.
7. Awakens Kundalini:
Tantra yoga and Hatha yoga help with selective breathing and have long been used as a way to awaken kundalini. Hatha yoga pradipika states that it can be combined with bandhas to force prana into Sushumna the central channel. Advanced practitioners bandhas to Surya bandana pranayama while retaining the breath inside the body.
During Indigestion or acid reflux do not perform Surya Bhedana Pranayama. This is a danger to hypertension, heart problems, and anxiety patients. Kindly consult the yoga master before doing perform the pranayama.
Step by step Surya Bhedana Pranayama yoga:
1. Sit in any comfortable position like Padmasana (Step 1), Siddhasana (Step 2) or Virasana (Step 3).
2. Keep the back erect and rigid. Lower the head to the trunk. Rest the chin in the notch between the collar-bones just above the breast-bone. (This is Jalandhara Bandha.)
3. extend the left arm. relax the back of the left wrist on the left knee joint. Perform Joana Mudra with the left hand
4. angle the right arm at the arm joint. angle the index and middle fingers towards the palm, keeping them relaxed. Bring the ring and little fingers towards the thumb. (Step 3)
5. Place the right thumb on the right side of the nose just below the nose bone, the ring and little fingers on the left side of the nose hole just below the nasal bone, just above the angle of the fatty tissue of the nose holes above the upper jaw.
6. Press the ring and the little finger to block the left side of the nose completely.
7. With the right thumb, press the fatty tissue on the right side so as to make the outer edge of the right nostril parallel to the lower edge of the cartilage of the septum.
8. The right thumb is curved at the top joint and the tip of the thumb is placed at a right curve to the septum. (Step 4)
9. Now breath in slowly regulating the opening of the right nose hole with the tip of the thumb closer the nail. Fill the lungs to the border (puraka).
10. Then block the right nostril so that both are now blocked.
11. Hold the breath for about 5 seconds Cantara kumbhaka) while practising Mula Bandha.
12. Keeping the right nostril completely blocked, open the left nostril partially and exhale through it slowly and deeply (rechaka).
13. while the breathing out regulate the rhythmic flow of air from the left nose hole by adjusting pressure with the ring and little fingers, so that the outer edge of the left nose hole is kept parallel to the septum. The burden should be applied from the inner sides of the tips of the fingers (away from the nails).
14. This completes one cycle of Surya Bhedana Pranayama. repeat with more cycles at a stretch from 5 to 10 minutes, according to capacity.
15. All the breath ins in Surya Bhedana are from the right nose hole and all the breath out from the left nose hole.
16. Throughout the formation, the portion of air is felt at the tips of the fingers and the thumbs and in the nasal membranes where burden is applied. The portion of air makes a sound similar to air escaping from a cycle tube(fusss). This sound should be carried constant throughout by varying burden on the nose holes.
17. The eyes, temples, eyebrows and the skin on the forehead should remain completely relaxed and show no sign of effort.
18. The mind should be focused completely in listening to the proper sound of the portion of air and in maintaining a proper rhythm in breathing in and out.
19. Each inhalation and exhalation should last for the same length of time.
20. The breath in and the breath out should not be forced. An steady and slow rhythm should be maintained throughout.
21. Lie down in Savasana after completing pranayama. (Step 5)