Surya Bhedana Pranayama: Benefits, Steps

Yoga is not only about postures and stretches but also about controlling the breath and balancing the body’s internal energy. Breathing exercises, also known as pranayama, are considered the bridge between body and mind. Among the many types of pranayama, Surya Bhedana Pranayama holds a special place for its power to awaken energy, improve digestion, and sharpen concentration.

Known as the Right Nostril Breathing Technique, this pranayama activates solar energy in the body. By practicing it regularly, one can experience renewed energy, clarity of thought, and improved health. This article provides an in-depth explanation of Surya Bhedana Pranayama benefits, Surya Bhedana Pranayama steps, and why Surya Bhedana Pranayama is recommended for specific health conditions.

Historical and Yogic Background

In yogic traditions, energy is said to flow through subtle channels called Nadis. Among the 72,000 Nadis in the body, three are considered most important:

• Ida Nadi – the lunar channel, associated with calmness and cooling.

• Pingala Nadi – the solar channel, linked to energy, warmth, and activity.

• Sushumna Nadi – the central channel, representing balance and higher consciousness.

Surya Bhedana Pranayama directly stimulates the Pingala Nadi by inhaling through the right nostril. This practice is believed to internal heat, improve circulation, and activate the sympathetic nervous system. Traditional texts like the Hatha Yoga Pradipika describe this pranayama as an effective way to increase vitality and remove blockages in the energy channels. At Uditam, such classical practices are taught in their authentic form, making it possible to connect modern lifestyles with timeless yogic wisdom.

The Science Behind Surya Bhedana

Modern science offers explanations that align with these traditional beliefs. Breathing through one nostril affects the brain hemispheres differently:

• Right nostril breathing (Pingala) stimulates the left hemisphere of the brain, associated with logic, alertness, and active energy.

• Left nostril breathing (Ida) stimulates the right hemisphere, which governs creativity, calmness, and relaxation.

When Surya Bhedana is practiced, it increases oxygen intake, improves blood flow, and raises body temperature. This makes it beneficial in conditions of fatigue, poor digestion, or low metabolism. Studies on pranayama also suggest that alternate nostril breathing influences the autonomic nervous system, helping the body adapt to stress and environmental changes.

Surya Bhedana Pranayama Steps

Practicing this pranayama requires focus and correct technique. The following Surya Bhedana Pranayama steps should be followed carefully:

1. Posture – Sit comfortably in Sukhasana, Padmasana, or Vajrasana. Keep the spine erect and shoulders relaxed.

2. Hand Position – Use the right hand in Nasagra Mudra. Close the left nostril gently with the ring finger.

3. Inhalation – Inhale deeply through the right nostril, filling the lungs completely. Feel the chest expand with fresh energy.

4. Retention (Optional) – Hold the breath gently for a few seconds. This step is recommended for intermediate and advanced practitioners. Beginners can skip it.

5. Exhalation – Release the left nostril and exhale slowly, emptying the lungs without strain.

6. Repetition – Continue the process for 5–10 minutes, always inhaling through the right and exhaling through the left.

   
   

Surya Bhedana Pranayama Benefits

There are multiple Surya Bhedana Pranayama benefits that cover physical, mental, and emotional health:

1. Increased Energy and Vitality: This pranayama stimulates solar energy, removing dullness and fatigue. It makes the body active and alert, suitable for students, professionals, and anyone experiencing tiredness.

2. Better Digestion: By igniting the digestive fire, it helps relieve indigestion, constipation, and loss of appetite. It also enhances metabolism, supporting weight management.

3. Strengthened Nervous System: Surya Bhedana sharpens focus and mental clarity. It improves brain function, reduces lethargy, and builds confidence.

4. Respiratory Health: The practice expands lung capacity, increases oxygen flow, and strengthens the respiratory system, which is especially useful for individuals with weak immunity.

5. Balanced Energy Flow: By activating Pingala Nadi, the body stays warm and energetic, particularly beneficial in cold weather or for those with low circulation.

6. Stress and Anxiety Reduction: Although energizing, it also clears negative thoughts, reduces anxiety, and helps maintain emotional balance.

7. Improved Vitality and Stamina: Traditional yoga texts highlight its role in increasing vitality, making it useful for reproductive and overall health.

Why Surya Bhedana Pranayama is Recommended For?

Based on yogic wisdom and modern observations, Surya Bhedana Pranayama is recommended for the following:

• Individuals facing low energy, chronic fatigue, or dullness.

• People with weak digestion, low appetite, or slow metabolism.

• Those who feel excessively cold or have poor circulation.

• Learners who wish to increase focus and concentration.

• Practitioners aiming to build vitality and mental sharpness.

At Uditam, this pranayama is taught as part of a broader wellness program where breathing, posture, and meditation work together for holistic results.

Precautions and Safety Guidelines

While Surya Bhedana is highly beneficial, certain precautions must be observed:

• Avoid practicing during extreme summer heat or while suffering from fever.

• Not suitable for people with high blood pressure or heart disease.

• Individuals with acidity or ulcers should consult a yoga teacher first.

• Pregnant women should avoid breath retention.

• Always practice on an empty stomach and in a calm environment.

Best Time and Duration

• Morning is the best time, preferably before sunrise or after morning yoga postures.

• It can be practiced before meals to improve digestion.

• Duration can start from 3–5 minutes and gradually increase to 15–20 minutes.

• Not advisable at night as it energizes the body and may disturb sleep.

Difference Between Surya Bhedana and Chandra Bhedana

Both are complementary practices, balancing solar and lunar energies in the body. The main differences between surya bhedana and chandra bhedana are given below:

Feature	Surya Bhedana	Chandra Bhedana
Inhalation	Right Nostril	Left Nostril
Energy Activated	Pingala Nadi (Sun)	Ida Nadi (Moon)
Effect	Warmth, vitality, activity	Coolness, relaxation, calmness
Recommended For	Cold, fatigue, poor digestion	Stress, heat, insomnia

How Many Rounds to Practice?

The rounds to practice Surya Bhedana Pranayama are mentioned below but focus should remain on quality of breath, not just quantity.

• Beginners: 5 rounds (2–3 minutes).

• Intermediate: 10–15 rounds (5–10 minutes).

• Advanced: Up to 20 rounds (15–20 minutes)

  
  

Yoga Asanas That Support Practice

Combining Surya Bhedana with yoga postures enhances its effectiveness. Useful asanas include:

• Surya Namaskar (Sun Salutation)

• Bhujangasana (Cobra Pose)

• Dhanurasana (Bow Pose)

• Vrikshasana (Tree Pose)

• Tadasana (Mountain Pose)

These postures increase vitality, complementing the solar energy activated by Surya Bhedana. At Uditam, such sequences are taught to help practitioners experience complete energy alignment.

Conclusion

Surya Bhedana Pranayama is a powerful yogic breathing technique that boosts vitality, improves digestion, and sharpens mental focus. By inhaling through the right nostril and exhaling through the left, it activates the Pingala Nadi, unlocking solar energy. The wide range of Surya Bhedana Pranayama benefits makes it valuable for overall well-being. Since Surya Bhedana Pranayama is recommended for low energy, weak digestion, and poor circulation, practicing the correct Surya Bhedana Pranayama steps with guidance from Uditam ensures safe mastery and holistic growth.