Hatha yoga pradipika defines Surya bhedi pranayama or right nostril breathing as one of the most beneficial techniques of yoga. The prime focus of this pranayama technique is to activate the sun element in your body. The sun piercing technique involves the right nostril or ‘Pingala’ which depicts the vitality of the sun.

In this blog, Ekattva Yogshala will share the technique of Surya bheda pranayama with its top benefits. Read on to discover the power of popular yoga posture!

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Surya bhedi pranayama for beginners- Preparation advice

Choose a ventilated room or rooftop to practice sun-piercing asana. To begin surya bheda pranayama, sit in either Padmasana, Vajrasana or Sukhasana. Your spine, neck waist, and back must be straight! If you are not comfortable sitting on a mat, take the help of a chair but make sure your back is erect.

Surya bhedi pranayama is a relaxing technique for beginners and you need not exaggerate during the process. Once you begin this pranayama, your body should remain calm and you have to avoid making your breath audible. This is a silent viloma pranayama, hence, demands to be done without making a sound.

A piece of cautionary advice!

People with hypertension should not do this pranayama. Surya bhedi pranayama should be avoided during summers. 

This was a brief introduction to right nostril breathing for beginners. Let’s begin with performing surya bhedi pranayama!

To learn surya bhedi pranayama better, check out our yoga teacher Kalpendra Chauhan’s video tutorial!

Surya Bhedana Pranayama (Without Bandha)

• Make yourself comfortable in Siddhasana or Padmasana.
• Your eyes should be closed and your spine, neck, and back must be straight.
• Close your left nostril with your ring finger and little finger.
• Inhale slowly and deeply through your right nadi or right nostril.
• Once you inhale, it’s time to shut your right nadi with the thumb of your right hand.
• Now exhale through your left nadi keeping your right nostril closed.

Above is one complete cycle of surya bhedi pranayama for newbies. Repeat sun-piercing pranayama 5 to 10 times.

Surya Bhedana Pranayama with Bandha

• Just like the above asana, sit comfortably in Padmasana, Siddhasana, or Swastikasana.
• Here also, it is mandatory to keep your head and spine erect with your eyes closed.
• Shut your left nostril with your ring finger and little finger as we did it without bandha.
• Now breathe in slowly, deeply, and quietly. Make no noise while inhaling.
• Shut your right nadi (right nostril) with your right thumb, and keep your left nadi closed too.
• Now you need to hold your breath and make jalandhara bandha and mula bandha.
• Remain in this stance with bandha for 5 to 10 seconds. Hold your breath with a lock (bandha) for as long as you can.
• While exhaling from your left nostril, release the jalandhar bandha.

Repeat this part of surya bhedi pranayama for beginners 5 to 10 times.

Once you get perfect in surya bhedi pranayama, you can also increase the time ratio to 4, 16, 8, or 8, 32, 16, depending on your individual capacity. This yoga asana for beginners is an amazing pick for huge yoga benefits!

For those who don’t know what’s Bandhas, they are basically locking positions of your body. They play an important role in performing Surya bheda pranayama. Below are the popular types of Bandhas:

Jalandhara bandha: While holding your breath, you need to bend your chin downward resting it on the throat pit.

Mula Bandha: During the process of retention, try to pull upward your anus while performing this form of surya bhedi pranayama.

Done with the steps of surya bhedi pranayama? Let’s discuss the major benefits of sun-piercing pranayama for beginners as well as experienced practitioners.

Benefits of Surya Bhedana Pranayama

• It increases the flow of gall and reduces phlegm and gas in the body.
• Surya bhedi paranayama improves blood circulation and purification
• This yoga posture improves digestion and delays aging.
• Surya bhedi benefits your body by awakening the Kundalini Shakti.
• It cures the insufficiency of oxygen in the blood.
• Surya bhedi pranayama cleans the frontal sinuses.
• It destroys intestinal worms by natural deworming.
• Best for winter sessions as it keeps your body warm.
• If you feel cold in your feet or hands, then, try this yoga asana.
• It generates lots of energy by enhancing your metabolism.
• It is a popular breathing exercise for cold, cough, and asthma recovery.
• An easy and simple recovery method for low blood pressure conditions.
• This yoga posture helps women who are suffering from a lack of sexual desire.
• It benefits leucoderma and other skin-related problems.

This was all about surya bhedi pranayama, its types, steps, and benefits. If you want to reap every benefit of the sun-piercing technique, start practicing it from today onwards.

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