About Surya Bhedana Pranayama (Right Nostril Breathing):
Surya means the Sun and according to Yoga, the Surya Nadi is the right nostril. In this pranayama, you use your right nostril or Pingala for inhalation and the left or Ida one for exhalation.
A basic purpose of the right nostril breathing is to increase the pranic energy, physical energy and to revitalize the body. It boosts the nervous system, especially the sympathetic nervous system and also increases the efficiency of digestive system Right nostril is Pingala Nadi, which represents the physical energy of a body. Breathing through right nostril is important for many important metabolic processes.
There are many reasons to do Surya Bhedana (Right Nostril Breathing) pranayama. By practicing a few rounds of Surya Bhedana pranayama each day for a few minutes can help us to control our conscious to some extent.
In the yoga text Hath yoga the breathe is compared to a wild animal. Just like elephants, lions and tigers are controlled by those who are trained and do practice, in the same way, a yogi also brings the breath under his control with constant practice only. By constant practice of this, we can lose our weight, reduce stress, restore the imbalance in the brain, improve sleep, calm our emotions, boost our thinking and glow like a Yogi.
Benefits of Surya Bhedana Pranayama (Right Nostril Breathing):
1. Surya Bhedana Pranayama activates the body and the bodily functions.
2. The digestive fire is increased by this pranayama.
3. It destroys all diseases that are caused by insufficiency of oxygen in the blood.
4. The Hath Yoga says that Surya Bhedana Pranayama cleans the frontal sinuses, destroys disorders of Vata and destroys intestinal worms.
5. Activates and stimulates the pranic energy by energizing the Pingala Nadi.
6. Helps alleviate dullness, lethargy, and depression.
7. Brings fresh energy to the body so one can perform physical activities more efficiently.
8. Useful in treating low blood pressure and infertility in women.
9. It increases the body temperature, thus removing the Kafa (mucus) imbalance. This is very effective in obesity. Regular practice of right nostril breath is helpful in weight loss.
10. Very effective for stress management.
11. Helps reducing anxiety, depression and other mental illnesses.
12. Balancing Ida and Pingala removes all the blockages in the pranic energy channels, which may lead to spiritual awakenings.
13. It gives all the benefits of deep breathing as well.
Precautions Surya Bhedana Pranayama (Right Nostril Breathing):
1. Surya Bhedana pranayama should be practiced on an empty stomach.
2. All the inhalations should be done through the right nostril and exhalations through the left.
3. It should be done in the morning or evening or both. If you don’t have the time in the morning or evening, you can do it at your own convenience.
4. Make sure that you practice Surya Bhedana pranayama 4–5 hours after having your food.
5. Inhalation and exhalation should be in the ratio of 1:2.
6. If you feel even a little bit of discomfort then you can reduce the ratio of breathing.
7. People suffering from heart disease, high blood pressure or epilepsy should avoid this Pranayam.
8. People who have undergone brain surgeries, heart surgeries or abdominal surgeries should consult the medical expert or consultant before doing this Pranayam.
9. This pranayama increases the heat of your body so it should be avoided if suffering from fever.
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How to Start Surya Bhedana Pranayama (Right Nostril Breathing):
1. Sit in a comfortable pose. We advise you to sit with your backbone straight and make sure you fill breath in lungs.
2. In Surya Bhedana (Right Nostril Breathing) pranayama, inhalation is done only through Right nostril and exhalation is done only through Left Nostril. The thumb is used to close the right nostril and the ring finger is used to close the left nostril.
3. Choose a level of exercise, you can easily keep up with and breathe comfortably.
Set your value for inhaling, exhale and hold.
A ratio of Inhale, Hold and Exhale is 1:4:2. The ratio 1:4:2 is mentioned in most classic yoga texts.
inhale = x sec
exhale = 2inhale = 2x sec
hold = 2exhale = 4x sec
Pranayama beginners should start with the ratio of 1:1 for inhaling and exhale. For instance, if you inhale through one nostril for 4 seconds, then the exhalation from the other nostril should also be for 4 seconds. As you progress, the ratio for inhaling and exhaling can be changed to 1:2, which means if inhalation is 4 seconds, then exhalation is 8 seconds.
4. Close Your Eyes.
How Does It Work?
Press ‘Start’ to begin:
1. Close the left nostril, using your finger and start breathing in. Try to use full seconds.
2. Hold both nostrils, using your thumb and ring finger, and hold your breath.
3. Open your left nostril and breath out slowly and steadily.
4. Repeat from Step 1.