Sūrya Bhedana Prāṇāyāma
Breathe in through the right nostril, out through the left; waking the solar channel for cold mornings and low fire.
How to practise
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Sit tall; close the left nostril with the ring finger.
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Inhale slowly and fully through the right nostril.
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Close both nostrils and hold briefly, comfortably.
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Release the left nostril and exhale slowly through it.
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That is one round, begin with 6–8 rounds.
Benefits
- Kindles digestive fire and body heat (the "solar" nāḍī)
- Dispels kapha coldness, damp and low energy
- Traditionally said to cleanse the sinuses and dispel intestinal worms (the texts' claim, offered as tradition)
- Useful before effort, study, cold work, early practice
Contraindications & cautions
- Avoid with fever, inflammation or any heat condition; it adds heat
- Pitta constitutions should use rarely and briefly
- High blood pressure, avoid without guidance
- Never force the retention; the hold is optional and small
If you are pregnant, or live with a cardiac, respiratory or mental-health condition, consult a qualified teacher and a physician before practising. Never strain the breath.
In the tradition
Sūrya, the sun; is the right side in the subtle cartography of haṭha yoga, the piṅgalā nāḍī of heat and effort. The texts’ medical claims (worms among them) belong to their era; the heat, however, is directly felt by anyone who tries it on a cold morning.
Sources & further reading
- Haṭha Yoga Pradīpikā , Svātmārāma (chapter 2, verse 50; the activating breath that destroys intestinal worms and sinuses' ills (traditional claims))
- Asana Pranayama Mudra Bandha , Swami Satyananda Saraswati