Surya Bhedana Pranayama (Warming Breath)

Surya Bhedana is a conscious breath practice (pranayama) primarily breathing through the right nostril. The Sanskrit word Surya means ‘sun’. Bhedana means ‘to pierce’, ‘pass through’ or ‘awaken’. Our right nostril is energetically associated with our body’s heating energy, symbolised by the “Sun”. This practice creates heat in the body and counteracts imbalances as it stimulates and awakens the pranic energy. The practice does this by increasing extroversion and dynamism, it enables physical activities to be performed more efficiently and can help to alleviate heavier mental states (like depression). It is especially recommended for those who may be feeling dull and lethargic or who find it difficult to communicate with the external world.

Transcript

In this session I'll guide you through the breath practice of Surya Badhana.

So getting into a comfortable position now.

For this breath practice,

Sitting upright either with crossed legs on the ground or in a chair,

Your spine straight but not tense.

If you're seated with crossed legs on the ground you might like to sit on a cushion just to elevate the hips and prevent any pins and needles in the lower limbs.

Gently closing your eyes now.

Relaxing your whole body.

Feeling each body part drop a little as you let the muscles relax.

Observe the breath for a couple of minutes.

Observe the inhale as it passes through your nostrils.

Observe the exhale as it leaves the body.

Observe the breath until it may become spontaneously slower and deeper.

Feel your body seated on the ground.

Feel your connection to the earth beneath you.

Even if you're on a seat,

Just feel how the earth carries you in this moment.

Now moving into the practice of Surya Badhana.

Hold the fingers of the right hand in front of the face.

Rest the index and middle finger gently on the eyebrow center.

Both fingers are relaxed.

The thumb is above the right nostril and the ring finger is above the left nostril.

Now close the left nostril with your ring finger and inhale slowly and deeply through the right nostril.

At the end of the inhalation,

Close both nostrils and retain the breath for three seconds.

You may lengthen this with more practice but to start out just retain the breath for three seconds.

Now exhale slowly through the left nostril by keeping the right nostril closed with the thumb.

This is one round.

So in Surya Badhana,

You're inhaling through the right nostril and exhaling through the left nostril.

Practice this for ten rounds.

Now letting the right hand rest back down by your side.

Dropping all counts of the breath.

Returning your breathing to a natural rhythm of breath.

Breathing through both nostrils.

Sitting here briefly now with your eyes closed and just observing how the body feels.

Noticing any subtle sensations or vibrations that may be permeating your being.

Becoming aware now the sounds around you.

Noticing any flavours in your mouth.

Just noticing what you might be able to observe behind your closed eyes.

When you feel ready,

If you haven't already,

You can open your eyes.

This breath practice is now complete.

How did you find this practice?

Was it pleasantly stimulating and revitalizing?

If the practice was in any way triggering,

Please remember that any breath practice can stir up emotions that are being held within the mind-body.

And this is completely normal.

Go slow with these practices and over time you may start to notice that you will settle into them a little easier with a bit more a bit more comfort as you progress.

Thank you for joining me in this session on day 16.