💡 Ancient Solar Breath from the Hatha Yoga Pradipika & Gheranda Samhita Right nostril in → Hold → Left nostril out. Simple in form, profound in effect.
🔥 Quick Benefits
Boosts Agni (digestive fire)
Clears Vata imbalances & reduces Kapha heaviness
Warms cold hands/feet in winter
Sharpens focus & uplifts mood
🔆 Introduction: Igniting Your Inner Sun
Feeling sluggish? Mind clouded with mental fog? Your inner fire dimmed by life's demands? Surya Bhedana Pranayama - the ancient "Sun-Piercing Breath" - is your gateway to rekindling that vibrant solar energy within.
This isn't just breathing - it's activating your body's natural power source. When practiced correctly, this technique transforms lethargy into vitality, confusion into clarity, and coldness into warming energy that radiates through every cell.
Translation: “This excellent Surya Bhedana should be practiced again and again as it purifies the brain, destroys diseases caused by excess wind (Vata), and cures maladies caused by worms (bacteria).”
Gheranda Samhita (17th Century CE)
Verses 5.58-59
Atha Sūryabhedanam. Dakṣiṇa nāḍī se bāhyā havā ko apnī pūrī śakti se andar khīṃcho. Is havā ko sāvadhānī se roko aur jālandhara bandh lagāo.
Translation: “Now Surya Bhedana. Inhale the external air through the right nostril with all your strength. Retain this air with greatest care, performing Jalandhara Bandha.”
Verse 5.68
Sūryabhedana kumbhaka mṛtyu aur kṣaya ko naṣṭa kartā hai, kuṇḍalinī śakti ko jagātā hai.
Translation: “Surya Bhedana Kumbhaka destroys death and decay, awakens Kundalini Shakti, and increases the body's fire.”
🎯 Step-by-Step Instructions
🧘 Preparation Phase
Setting Up Your Space
Find a clean, well-ventilated room
Sit facing East (direction of the rising sun) if possible
Use a yoga mat or firm cushion - no soft beds or chairs
Remove all distractions - phone on silent, door closed
Physical Positioning
Sit in Padmasana () or (Easy Pose)
Keep spine erect like a mountain - imagine a string pulling your head skyward
Shoulders relaxed and dropped - no tension in neck or shoulders
Both feet firmly grounded - feel connection to Earth's energy
Eyes gently closed - turn attention inward
🤚 Hand Position (Vishnu Mudra)
Creating the Mudra
Raise your right hand to face level
Fold index and middle fingers toward palm (keep them passive)
Thumb, ring finger, and little finger remain extended
Place right thumb on right side of nose just below nasal bone
Ring and little finger positioned on left side of nose
⭐ The Complete Technique
Round 1 - Basic Practice (Beginners)
Close left nostril gently with ring finger - don't press hard
Inhale slowly through right nostril for count of 4-6 seconds
Feel the air filling your lungs completely
Imagine drawing in golden sunlight
Close right nostril with thumb (both nostrils now blocked)
Retain breath for 2-4 seconds (beginners) - Do not strain
Open left nostril (remove ring finger pressure)
Exhale slowly through left nostril for count of 4-6 seconds
Feel all tension leaving your body
Imagine releasing any darkness or heaviness
This completes one round
Advanced Practice (After 2-3 weeks)
Breathing ratio: Inhale 4 : Retain 8 : Exhale 6
Apply Jalandhara Bandha (chin lock) during retention
Add Mula Bandha (root lock) if comfortable
📊 Progression Schedule
Week
Rounds
Duration
Retention
1-2
3-5
5 minutes
2-4 seconds
3-4
5-8
7 minutes
4-6 seconds
5-8
8-12
10 minutes
6-10 seconds
9+
12-20
15 minutes
As comfortable
🌡️ Ayurvedic Connections
🔥 (Digestive Fire) Enhancement
Surya Bhedana is the ultimate Agni booster. When practiced correctly:
Increases digestive enzyme production
Stimulates metabolic processes
Burns accumulated toxins ()
Improves nutrient absorption
⚡ Dosha Balancing Effects
🌪️ Dosha
Primary benefit: Destroys excess wind disorders
Calms nervous system hyperactivity
Reduces anxiety and restlessness
Improves focus and concentration
🔥 Dosha
Moderate increase in body heat
Enhances leadership qualities
Improves decision-making abilities
⚠️ Caution: Can aggravate if practiced excessively in summer
Marma (neck junction) - When applying Jalandhara Bandha
💎 Benefits: Transformative Effects
🔋 Physical Benefits
Respiratory System
Strengthens lung capacity
Improves oxygen utilization
Clears sinus congestion
Reduces asthma symptom
Digestive System
Increases digestive fire (Agni)
Relieves constipation
Reduces gastric problems
Improves appetite regulation
Circulatory System
Enhances blood circulation
Warms cold extremities
Reduces blood pressure (when practiced mindfully)
🧠 Mental Benefits
Cognitive Enhancement
Sharpens mental focus
Improves concentration span
Enhances memory retention
Increases alertness
Emotional Balance
Reduces depression
Combats seasonal affective disorder
Increases confidence
Builds inner strength
⏰ Best Time to Practice
Primary Recommendation
Early morning (5:00-7:00 AM)
Before sunrise for maximum solar energy absorption
Empty stomach - 4-5 hours after last meal
Secondary Options
Late morning (9:00-11:00 AM) if morning not possible
Early evening (4:00-6:00 PM) for energy boost
❌ Avoid These Times
After meals - wait minimum 3-4 hours
Late evening - may cause insomnia
During extreme heat - practice in cool, early hours
When feeling overheated or with fever
🔢 Recommended Practice Sessions
👶 Beginner Level (First Month)
Rounds per session: 3-5 rounds
Sessions per day: 1 session
Total duration: 5-7 minutes
Retention: None or 2-3 seconds maximum
🚶 Intermediate Level (2-6 Months)
Rounds per session: 8-12 rounds
Sessions per day: 1-2 sessions
Total duration: 10-12 minutes
Retention: 4-8 seconds with bandhas
🏃 Advanced Level (6+ Months)
Rounds per session: 15-20 rounds
Sessions per day: 2 sessions
Total duration: 15-20 minutes
Retention: Up to comfortable limit with all bandhas
⚠️ Important Precautions & Contraindications
🚫 Complete Avoidance
High blood pressure (hypertension)
Heart disease or recent cardiac surgery
Epilepsy or seizure disorders
Acute anxiety or panic disorders
Pregnancy (consult expert first)
Active migraines or severe headaches
⚠️ Practice with Caution
Pitta-dominant constitution in summer
Recent surgery of any kind
Asthma - start very gradually
Insomnia - avoid evening practice
🛑 Stop Immediately If
Dizziness or light-headedness occurs
Heart palpitations develop
Severe headache arises
Nausea or discomfort felt
Excessive sweating begins
🎨 Additional Relevant Information
🌙 Balancing Practice
Always follow Surya Bhedana with 3-5 rounds of Chandra Bhedana (left nostril breathing) to maintain energetic balance.
🧘 Integration with Asana Practice
Perfect warm-up before dynamic yoga sequences
Excellent preparation for
Avoid before restorative or cooling practices
🌿 Seasonal Considerations
/: Ideal seasons for regular practice
: Reduce frequency, practice only in early morning
: Excellent for combating dampness and lethargy
🎯 Final Guidance
Remember, Surya Bhedana Pranayama is not just a breathing technique - it's your daily solar recharge. Like the sun that rises faithfully each day, make this practice your consistent companion for awakening the radiant energy that lies dormant within you ☀️.
Start slow, progress gradually, and let your inner sun shine brillantly! 🌟
"Just as the sun destroys darkness, Surya Bhedana destroys the darkness of ignorance and disease, awakening the divine fire within." - Ancient Yogic Wisdom ✨
DISCLAIMER: The contents of this website are purely informative and educational and should not be considered medical advice. Please consult with a certified healthcare professional for advice.