Physical Education · Ch 3 — Yoga
Surya Bhedhana Pranayama
Surya Bhedhana Pranayama
In Surya Bhedhana Pranayama, Surya means the sun and bhedhana means to get through (to pierce). In this practice all inhalations are done through the right nostril and all exhalations through the left. In yogic physiology the right nostril is linked with the warming, energising solar channel, which is why this is a heating breath.
Drawn by us to help you understand the concept clearly, and verified to make sure it's accurate. For exams, practice from your NCERT textbook's own diagram.
The figure shows a right hand held up in Vishnu/Nasagra mudra — the index and middle fingers folded into the palm while the thumb and the ring and little fingers are extended — next to a front view of a face with the eyes closed and the right hand raised to the nose, the fingers closing the left nostril so …
Technique
- Sit in any meditative asana (for example Padmasana or Sukhasana) and close the eyes.
- Keep the left nostril closed with the middle and ring fingers of the right hand.
- Inhale slowly and silently through the right nostril, as long as you can comfortably.
- Bring the hand down to the knees and retain the breath, firmly pressing the chin against the chest (chin lock) while contracting the rectum muscles (anal lock).
- This degree of retention cannot be reached at once; increase the period of retention gradually — this is the limit of the practice.
- Exhale very slowly and silently through the left nostril (closing the right), then release the anal lock and the chin lock.
- Relax and return to the original position. Repeat 3 to 5 times.
Benefits
- Practised regularly, it purifies the brain and destroys intestinal worms and diseases arising from excess of wind (Vayu).
- It helps manage rhinitis and various kinds of neuralgia.
- It removes worms found in the frontal sinuses.
- It is good for persons suffering from low blood pressure.
Why it is called a "heating" pranayama
Because every inhalation is taken through the right nostril, linked in yogic physiology to the warming, energising solar (Surya) channel, Surya Bhedhana Pranayama is classed among the heating pranayamas, in contrast to the cooling techniques (Sheetkari, Sheetali) covered later in this unit. This is also why it is traditionally recommended for cold conditions and low blood pressure, and why texts caution against overusing it in hot weather.