— Introduction :
Just as the sun (Surya) governs energy, fire, and vitality in the universe, so does it dwell within the human system — as the Pingala Nadi, the solar channel that flows along the right side of the body. Surya Bhedan Pranayam is the yogic key to awaken this solar current, ignite inner heat, and awaken dynamic pranic force.
The name Surya Bhedi comes from “Surya” (sun) and “Bhedan” (to pierce or stimulate). This pranayam involves inhaling solely through the right nostril (Pingala) and exhaling through the left nostril (Ida). By doing so, it stimulates the heating, activating solar energy within, balancing tamas (inertia), and propelling the mind toward clarity and alertness.
Traditionally mentioned in Hathayog Pradipika, Surya Bhedi is practiced to build vitality, kindle digestive fire (Jatharagni), clear the mind, and prepare the body for more intense yogic disciplines like bandhas and kumbhaka. It is ideal for individuals with sluggishness, depression, or low energy.
But more than a breath of fire, Surya Bhedan is a reminder — to rise with purpose, to illuminate the inner sky, and to let the sun within shine without hesitation.
— Step-by-step Instructions :
- Sit in Padmasana, Siddhasana, or Vajrasana with spine straight and body still
- Form Vishnu Mudra with the right hand (fold index and middle finger)
- Gently close the left nostril with the ring finger
- Inhale deeply and slowly through the right nostril (Surya Nadi)
- Close the right nostril with the thumb, open the left, and exhale through the left nostril
- This completes one round
- Practice 10–15 rounds, increasing with practice
- Optional: Add Kumbhaka (breath retention) after inhalation once comfortable
— Physical And Mental Benefits :
- Stimulates digestive fire (Agni) and improves metabolism
- Increases energy, alertness, and mental sharpness
- Clears mental fog and reduces laziness or drowsiness
- Warms up the body in cold weather
- Activates the sympathetic nervous system (action and focus)
- Helps in reducing excess mucus and cold
- Strengthens willpower and determination
- Assists in awakening Pingala Nadi, balancing energy flow
— Precautions to Keep in Mind :
- Avoid in case of high blood pressure, heart conditions, or acidity
- Not suitable for hot climates or summer afternoons
- Avoid if suffering from fever, diarrhea, or migraines
- Should not be practiced during pregnancy or menstruation
- Do not force breath retention; begin with natural rhythm
- People with Pitta imbalance should use caution
— Beginner’s Tips :
- Practice in the early morning for best energizing effect
- Sit still and keep the breathing gentle but deep
- Focus your mind on the flow of breath and the rising warmth in the body
- Begin with 5–7 rounds and gradually increase
- Maintain steady rhythm — avoid jerky inhalation or exhalation
— Best Time to Practice :
- Morning, especially before sunrise or just after
- Very useful in cold seasons or winter days
- Avoid in hot weather or after intense physical activity
- Never on a full stomach — always with a light or empty stomach
— Advanced Variations :
- Add internal Kumbhaka (breath retention) after inhalation
- Apply Bandhas (like Mula Bandha or Jalandhara Bandha) during retention
- Visualize rising golden energy through the spine during right-nostril inhale
— Wrapping Up :
Surya Bhedan Pranayam is the call of the inner sun — to rise, to act, to transform. It burns away lethargy, fuels the digestive system, and charges the yogi with the golden light of focus and vitality. When practiced with attention and reverence, it becomes a sacred ignition — not only of heat, but of purpose, strength, and inner radiance.
