Surya Bhedana Pranayama (the sun-piercing breath) has its origins in the ancient scriptures of yoga – the Hatha Yoga Pradipika. Being so ancient, there is much to say on it and many variations on how to practice.
Within Hindu mythology, Surya, the Sun God, represents qualities like willpower, authority and fame. Revered as the dispenser of darkness and the nurturer of the earth, Surya’s celestial journey across the sky epitomises the cycle of life and the renewal of energies. His enduring relevance in yoga and spiritual practices reflects an acknowledgement of the sun’s pivotal role in sustaining life. By aligning with Surya through practices like Surya Bhedana Pranayama, we not only pay homage to this ancient deity but also cultivate a profound connection with the universal source of light and energy.
Engage The Solar Energies Within
To understand the essence and energetics of the practice, we need awareness of the dichotomy of moon (Chandra) and sun (Surya) energies. This is central to yogic philosophy and highlights the balance of opposites within us, and we see it mirrored in the Chinese concept of yin and yang energies.
The solar or yang energies, epitomised by the masculine principle, engage the sympathetic nervous system more, fostering a realm of action and engagement. This force is about telling and giving, it penetrates, it’s extroverted, it’s connected with an analytical perspective.
In yoga speak, we can say Surya Bhedana pranayama works with the Pingala Nadi, the solar channel on the right side of our spine. Surya Bhedana Pranayama emerges as a tool to invigorate and energise, tipping the scales towards the dynamism and warmth of the sun. By engaging with this ancient technique, we invite the transformative power of the sun into our own lives, nurturing our connection to the universal energies that animate us.
Remember, this is in complete contrast to nurturing Lunar energies within Chandra Bhedana Pranayama. Before you even consider practicing, sincerely ask yourself, which of these energies will bring greater balance, peace and joy into your life? Listen deeply to any sort of answer that emerges.
The Benefits of Sun Breathing
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Builds gentle heat in body and mind
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Enhances all solar energies e.g. willpower, analytical intelligence & extroversion
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Improves concentration
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May alleviate some digestive discomfort
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Uplifts mood
Embracing the luminous essence of Surya Bhedana Pranayama, the practice is known for its gently invigorating properties. As we step into the rhythmic flow of sun-breathing, we may experience an improvement in our cognitive faculties.
The warmth generated through Surya Bhedana transcends the physical, igniting an inner flame that dissipates the shadows of depression and fatigue.
Surya Bhedana may also alleviate digestive discomfort, such as bloating, due to its catabolic nature.
When practicing the Sun Breath, we engage in a transformative process, awakening to the myriad possibilities of growth and rejuvenation of all the solar energies.
From a nervous system perspective, Surya is linked to subtly increasing the sympathetic tone – that is the fight and flight mode. In yoga speak, we are talking about the Pingala Nadi. The practice itself is pretty slow and gentle so it’s not full throttle or aggressive in any way – it’s a quiet activation.
How to Practice Surya Bhedana Pranayama
Engage in sun breathing when you sense energy depletion and require a revitalising boost, a beam of radiance.
The essence is simple, inhale through the right nostril, exhale through the left nostril. To do this, you’ll need to use a hand, typically your right hand in Vishnu Mudra. The depth of practice comes with the nuances which of course we’ll get to.
From your sitting position, gently close your eyes. With the right hand, form the Vishnu Mudra by folding the index and middle fingers towards the palm. Softly close your left nostril with the ring finger, and breathe in through the right nostril, filling yourself with the sun’s invigorating energy. At the end of your inhalation, softly close the right nostril with your thumb, briefly holding the breath to soak in its vitality, before gently releasing the left nostril to exhale, surrendering to the tranquillity of the release. Continue this harmonious cycle, focusing intently on the sensation of warmth permeating your being, inviting the vibrancy and dynamism of the sun’s essence into every cell.
There isn’t an upper boundary to your practice duration; however10 cycles of this breathing method is a good place to start. This could possibly last around 3-4 minutes, based on your breathing pace.
The depth of practice comes with the nuances, including:
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Breathing very slowly, yet without strain
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Using the luna bija mantra, Ram
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Visualising the Sun behind the naval
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Length of practice (e.g. sustaining a rhythm upwards of 15 minutes)
Safety Considerations
Embarking on the journey of Surya Bhedana Pranayama, it’s pivotal to tread with mindfulness and respect for one’s health and boundaries. This radiant practice, though abundant in benefits, may not align with everyone’s condition. While it’s a very safe practice – anyone can do it, it isn’t particularly recommended for individuals experiencing elevated blood pressure, cardiac concerns, or those navigating pregnancy due to the invigorating nature of this pranayama. Be attuned to your body’s signals, perhaps seeking the advice of a healthcare practitioner or a seasoned yoga instructor to tailor this practice to your unique needs.
Written by Isabel Tew and published on Master Surya Bhedana: Your Ultimate Guide to Sun-Breathing Pranayama — Isabel – BREATH | YOGA | COACHING ub n
