The Transformative Art of Sun Breath : Mastering Surya Bhedana Pranayama 

On the diverse platter of yoga and pranayama practices, Surya Bhedana Pranayama proves to be an uplifting technique that extracts and utilizes the sun’s energy to revitalize the mind, energize the body and bring balance. This blog sheds light upon where did this pranayama technique come from, why to practice, how it is beneficial and how we can efficiently include  it into our busy lifestyles.

Lets Understand Surya Bhedana Pranayama

Before getting into the topic lets understand what Pranayama is. Pranayama (in Sanskrit) Prana means: Chi/ Vital life energy or force Yama means: to control. Breathing while controlling your breath consciously is pranayama. There are various types of pranayama simulating different parts of the body and brain. Today we will take a close look into Surya Bhedana Pranayama.

How did Surya Bhedana Pranayama come into existence?

Surya Bhedana Pranayama, is often called as “the sun-piercing breath,”  it has its origin dating back to ancient Indian yogic traditions. The term “Surya” means: “sun,” and “Bhedana” means: “go through something with effort” or “to penetrate.” This pranayama technique is designed to tap into the sun’s energy and awaken the vital energy of the sun within us.

Surya Bhedana Pranayama has been practiced by yogis in the past to enhance their spiritual and physical health. It is mainly believed to activate and stabilize the pingala nadi. It is also known to fill our body with energy, sharpen the intellect, and promote overall well-being. As the sun rises, so does the energy within us. Since, our bodies are always in sync with nature, practicing surya bhedana pranayama in morning hours is very beneficial. The rays of the sun are most powerful in the morning and so it’s the perfect time to work with the sun’s energy within us as well.

What is the Purpose of Surya Bhedana Pranayama?

The primary purpose of Surya Bhedana Pranayama is to activate the solar energy within our body. During surya bhedana pranayama we focus on the right nostril which is the right side of our body and the right side of our body is associated with the pingala nadi / surya nadi (masculine energy). Right side links to the left hemisphere of our brain, the part that is known for analyzing,  planning, logical thinking etc. Focusing on the right nostril during this practice, is believed to stimulate the left hemisphere of our brain. Left hemisphere of our brain is also known to drive action and enthusiasm. Hence, this practice helps to increase mental clarity and concentration, and it also balances vital energy. 

How to Practice Surya Bhedana Pranayama?

A Step-by- Step, Guide on How to Practice 

1. Find a Comfortable Sitting Position: Sit in a comfortable cross-legged position (Sukhasana / Padmasana) you can place a pillow under your sitting bone for support and lengthening your back, you can also choose to sit on a chair if you have any kind of knee problems or injury. Keep your back straight and long. Ensure the environment is calm, silent and free of any kind of distractions.
2. Prepare Your Hands for Mudra: Make Vishnu Mudra or Nasika Mudra. Bend your index and middle fingers towards your palm and place it on the root of your thumb, leaving the ring and little fingers extended. Your thumb will be used to open and close the right nostril. Your little finger and ring finger will be used to open and close the left nostril.
3. Close Your Right Nostril: With your right thumb, gently close your right nostril. Don’t press just gently close to make sure no air passes.
4. Exhale Through Your Left Nostril: Exhale slowly through your left nostril with control, leaving no air in your lungs.
5. Close Your Left Nostril: After a complete exhalation, use your ring finger and little finger to close your left nostril.
6. Inhale Through the Right Nostril: Open your right nostril and inhale slowly with complete control filling your lungs with oxygen.
7. Hold: After inhalation bring your chin towards your chest and hold your breath for 5 – 10 seconds (you can increase the seconds as you progress gradually).
8. Exhale through left nostril: Close your right nostril and with control inch by inch exhale through left nostril. Try not to lose the control and awareness of your breath.
9. Repeat the Cycle: Inhale again through the right nostril, then switch and exhale through the left. Continue this pattern for about 5 to 15 minutes, maintaining complete awareness and a steady rhythm.
10. End the Practice: After completing the cycle, take a few normal breaths until you wish while keeping your focus on your third eye. Relax, and observe the sensations in your mind and body.

How can we Maximize the Potential of Practice

• When to practice?: Early morning is the best time to practice Surya Bhedana Pranayama with the rising sun when it soars with energy. It is the perfect time to raise the sun’s energy within us. This practice can help balance sluggish mental states and send more blood to the left side of the brain driving action. 
• Where to practice?: Choose a calm and quiet space where you can’t be disturbed. Consider practicing outdoors to connect with nature, on your terrace/ in your balcony/ garden etc.
• How to practice?: Maintain a long straight back, keep your shoulders relaxed, release all the tension,rest your left hand on your knee in gyan mudra for smooth breathing. Make the practice mindful by focusing on your breath and visualizing the sun’s energy charging your body with warmth and vitality.

What other Pranayamas to pair Surya Bhedana Pranayama

You can pair Kapalbhati Pranayam with Surya Bhedana Pranayama by starting with 2 or 3 rounds of Kapalbhati Pranayam first and then practice Surya Bhedna Pranayam for 5 – 10 minutes.

You can also pair Surya Bhedana Pranayama with Nadi Shodhan Pranayama. You can practice Surya Bhedana Pranayama with Chandra Pranayama as well.

surya bhedana pranayama benefits

Mental and Physical benefits of surya bhedana pranayama

This Pranayama offers remarkable overall health benefits that can significantly enhance your physical, mental, and spiritual well-being.

Physical benefits of surya bhedi pranayama

1. Increases Vitality (life force): By stimulating the pingala nadi, this pranayama enhances energy levels, drives action and relieves fatigue.
2. Improves Digestion: Regular practice aids in better digestion by stimulating the digestive fire (agni) and enhancing faster digestion, better absorption of nutrients resulting in soothing digestive disorders.
3. Regulates Body Temperature: It help balance body heat, making it beneficial for those with cold sensitivities because practicing this pranaya increases heat in our body. It is very beneficial practicing it in winters as it naturally warms our body.
4. Boosts Immunity: This practice strengthens the immune system, by stimulating the flow of energy through the right nostril, it is believed to strengthen the body’s natural defenses and enhance its ability to fight off infections and diseases. 

Mental benefits of surya bhedi pranayama

1. Enhances Brain Power: Brings about mental clarity and sharpens cognitive function by improving focus and concentration resulting in better productivity.
2. Reduces Stress and Anxiety: This practice calms the mind down, reduces anxiety levels, stress levels and promotes relaxation.
3. Fosters Emotional Balance: It also helps regulate mood swings, because when you stimulate the right nostril while practicing surya bhedana branayama, it activates the sympathetic nervous system and fosters a sense of inner peace.

Spiritual benefits of surya bhedi

1. Escalate Spiritual Awareness: By connecting with the sun’s vital energy and igniting the same energy within us, practitioners often experience a heightened sense of spiritual awareness and insight because this practice grounds us..
2. Promotes Mind-Body Connection: This pranayama strengthens the connection of our mind and body, facilitating smoother and deeper meditation practices and deeper sense of connection with our own spirit.

Incorporating Surya Bhedana Pranayama into Our Busy Schedule

Finding time for ourselves can be challenging, especially in our hectic lifestyles and erratic schedules. Here are some doable practical tips for including Surya Bhedana Pranayama into your daily routine:

• Set Achievable Targets: Even religiously dedicating just 5 minutes a day with complete awareness to this practice can bring about significant noticeable benefits. Then gradually increase the duration as you become more comfortable.
• Include in Your Morning Routine:  Try to include Surya Bhedana Pranayama into your morning routine and make it a habit. It’s best to practice it in the morning. Whether it’s before your shower or during your morning coffee break, use this time to connect with your breath.
• Use Your Breaks Wisely: If you have a busy work schedule, utilize short breaks to practice a few cycles of this pranayama and not to scroll through your Instagram feed. If you don’t take breaks at all please take deliberate breaks to connect with your breath. This can help you recharge your energy, improve focus and calm your stress.
• Combine with Other Practices: Pair with other types of pranayama practices like Naadi shodhan, Bhramari Pranayam, this will not only amplify the benefits of Surya Bhedana Pranayama but also enrich your overall pranayama practice. You can also practice it before the asanas or meditation, and create a comprehensive yoga practice.
• Mindfulness During Commute: If you spend long hours of your day traveling by public transportation or even by your private car, practice this breathwork. While you are stuck in traffic or waiting in a crowded metro for your station, focus on your breath, even if it’s just for a few minutes. 
• Set a Daily Reminder in Your Phone: To remind you everyday for spending a few minutes focusing on breath this will encourage consistent practice. Having a visual cue of notification can be motivating for you to prioritize your well-being.
• Join a Class Offline or Online: If possible, join a yoga class that focuses primarily on pranayama. Being part of a community that you share like mindedness with can keep you motivated, accountable and inspired. 

Conclusion

Surya Bhedana Pranayama is a very powerful tool for anyone looking to strengthen and balance their overall well-being. By connecting with the sun’s energy, this practice results in increased vital energy, mental clarity, and spiritual awareness. It’s a valuable addition to anyone’s routine because of the benefits it has to offer, regardless of their busy lifestyle.

By practicing just a few minutes of Surya Bhedana Pranayama regularly, you can illuminate your path to health, happiness, and balance. Embrace the sun’s energy, pierce through the clouds of stress, spark the light within you and allow yourself to shine brightly!