Surya Bhedana pranayama

Hatha Yoga Pradipika


From a comfortable seated posture draw
in air slowly, through the right nostril.

Chapter 2 verse 48


The air is drawn in so that it fills
from the nails to the tips of the ,
hair it is then slowly exhaled
through the left nostril.

Chapter 2 verse 49

 

Surya Bhedana Pranayama - Sun Energy Lines

This is a breathing technique in which air is drawn into the lungs through the right nostril and out through the left.

It is said that the air moves through energy lines called nadis. In this breathing exercise air moves in through the Sūrya (Sun) nadi or pingala energy line on the inhalation and through the Chandra (Moon nadi) (īdā) on the exhalation.

 

Instructions
Find a comfortable seated position. Gently exhale all of the air from the lungs.

 

Stage 1 - Surya Bhedana Pranayama
Breathe in though the right nostril.

Breathe out through the left nostril. Allow the exhalation to be longer than the inhalation.


Stage 2 - Surya Bhedana Pranayama
Breathe in though the right nostril. (Puraka)

Hold after inhalation. The first few times hold for a few seconds. Gradually increase the durartion of the time after inhalation. (Antara Kumbhaka)

Exhale out through the left nostril. Allow the exhalation to be longer than the inhalation.


 

Stage 3 - Surya Bhedana Pranayama
Breathe in though the right nostril. (Puraka)

Exhale out through the left nostril. (Rechaka)

Hold after exhalation for a few seconds. Gradually increase this time reflecting upon how the breath and nervous system responds.
(bahya Kumbhaka)


 

Stage 4 - Surya Bhedana Pranayama
Breathe in though the right nostril. (Puraka)

Hold after inhalation. (Antara Kumbhaka)

Exhale out through the left nostril. (Rechaka)

Hold after exhalation for a few seconds. (bahya Kumbhaka)


 

Stage 5 - Surya Bhedana Pranayama
Breathe in though the right nostril. (Puraka)

Hold after inhalation. (Antara Kumbhaka)

Exhale out through the left nostril partially blocked so that it lengthens. (Rechaka)

Hold after exhalation for a few seconds. (bahya Kumbhaka)

This can be practiced without the retention Kumbhaka or it can be slowly introduced in a safe progressive way.

 


 

Stage 6 - Surya Bhedana Pranayama
Breathe in though the partially blocked left nostril. (Puraka)

Hold after inhalation. (Antara Kumbhaka)

Exhale out through the left nostril partially blocked. (Rechaka)

Hold after exhalation for a few seconds. (bahya Kumbhaka)

This can be practiced without the retention Kumbhaka or it can be slowly introduced in a safe progressive way.

 

 


Yoga Pranayama

Based on a book by B.K.S Iyengar
Light on Pranayama: The Yogic Art of Breathing

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