Surya is the sun. Bhedana is acquire from the essence. bhid meaning to pass through. In Surya Bhedana Pranayama, the breath is pull through the right nose hole. A kumbhaka is then performed and the breath is then push through the left nose hole which is the path of the Ida nadi. Surya Bhedana Pranayama details provided to you by YogaIQ.
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)
By reason of the pressure on the nostrils, in this Pranayama the lugs have to work more than in the case of Ujjayi. In Surya Bhedana they are filled more slowly, steadily, and fuller than in Ujjayi. Surya Bhedana increases digestive power, soothes and invigorates the nerves, and cleans the sinuses.Surya Bhedna is Yoga For Digestion and Nerves